Breakfast
1 sliced kiwi fruit, 1 small banana, and carton of natural yogurt and sprinkled with 1 tbs nut and seed mix. Cup of tea with lemon or skim milk.

Lunch
Asian style chicken and noodle soup e.g. Japanese chicken or seafood ramen.

Dinner
1 cup cooked pasta mixed with
chicken and vegetable tomato sauce – fry a sliced chicken breast in a little olive oil and add sliced zucchini, red capsicum, carrot, mushrooms and corn. Add a tin of chopped tomatoes, a tbs tomato paste and a tbs light cream cheese. Mix through and add to pasta. 2 glasses of sparkling mineral water.

Snack
½ cup pistachio nuts, 1 peach and ½
cup of red grapes. Bottle of water.  

Breakfast
½ grapefruit and 2 slices of rye bread toasted and topped with 100% fruit spread. Cup of tea with lemon or skim milk.

Lunch
Bean salad with mackerel – mix 3 types of bean to make 1 cup with sliced spring onion and a tbs of balsamic vinegar. Serve with shredded lettuce.

Dinner
Veal steak grilled or BBQed with a steamed corn cob, 4 steamed asparagus spears and a mix of broccoli and carrot glazed with a tsp of olive oil and fresh dill. Finish with a bowl of fresh pineapple and strawberry salad.

Snack
1 cup of sliced raw vegetables of your choice with ½ cup of hummus.  

Breakfast
Large glass of fruit and vegetable juice mix. 2 slices of fruit toast with light cream cheese.

Lunch
Rice and veggie salad – mix 1 cup of cooked basmati rice with ½ sliced capsicum, cucumber, cherry tomatoes, spring onion, ½ small can of corn and a handful of fresh green peas. Dress with ½ tbs balsamic vinegar dressing and a small handful of chopped peanuts.

Dinner
Grilled or BBQed tuna steak with 1 cup of cooked couscous and spinach salad – mix 2 cups chopped spinach with a sliced plum tomato and a sliced orange. Dress with ½ tbs balsamic dressing. 2 glasses of sparkling mineral water.

Snack
2 slices soy and linseed bread toasted and topped with 100% fruit spread. Iced tea with lemon.  

Breakfast
Large glass of water with a slice of lemon. ½ cup blueberries mixed with 200g natural yogurt. Top with 4 tsp of a mix of sunflower and pumpkin seeds.

Lunch
Small grilled chicken breast with a large salad of rocket, ½ sliced pear. Tbs of shaved parmesan, cucumber, 6 cherry tomatoes, ½ red capsicum and a tbs of balsamic dressing. Large glass of water.

Dinner
Lean beef fillet (120g) stir-fried with garlic, ginger and ½ cup bok choy, ½ red capsicum, 1 cup beansprouts, handful of sliced mushrooms and ½ tbs sesame oil. Toss through 1 cup of hokkein noodles and a handful of fresh coriander. 2 glasses of sparkling mineral water with a sliced of lemon.

Snack
A large glass of vegetable juice of your choice and 10 raw almonds.

Breakfast
1 toasted sesame bagel topped with light cream cheese and 1 slice of smoked salmon. Tea with lemon or skim milk.

Lunch
Tuna and watercress salad – in large bowl mix 2 cups of watercress, small can of tuna, ½ cup beansprouts, 6 slices cucumber, 1 cup cooked pasta and 6 cubes of fetta cheese. Dress with 1 tbs balsamic and yogurt dressing.

Dinner
1 cup of lentil dhal served with a large green salad and a wholemeal or rye pita bread. 2 glasses of sparkling water.

Snack
The juice of 2 oranges and a mango and apple salad (1/2 fresh mango and 1 sliced red apple).  

Breakfast
2 slices of soy and linseed toast topped with 2 poached omega-3 enriched eggs and served with 1 cup of steamed spinach and a grilled tomato. Small glass of apple juice.

Lunch
Steam a salmon fillet (wrap in foil and place in oven or on top of BBQ) and serve with lemon wedges, a green salad and sweet potato wedges (sprayed with olive oil and baked in a hot oven for 30 minutes).

Dinner
120g trim lamb fillet grilled or BBQ – serve with 2 cups of stir-fried veggies in olive oil and a steamed corn cob.

Snack
Mango and banana salad (1/2 mango and a small banana).  

Breakfast
½ cup rolled oats soaked in ½ cup apple juice overnight. Mix through a mixture of dried fruit and nuts (e.g. 10 sultanas, 4 apricot halves finely chopped, 6 hazelnuts) and 2 tbs natural yogurt.

Lunch
Rye pita bread filled with sliced chicken breast, shredded lettuce, sliced beetroot, cucumber, alfalfa sprouts and yogurt dressing. Finish with apple.

Dinner
Tofu and vegetable rice – stir fry 120g cubed tofu with 2 cups of mixed chopped vegetables, garlic, ginger and add 1 cup cooked basmati rice. Mix through 2 tbs chopped fresh herbs and 2 tbs ready-made Asian style stir-fry sauce.

Snack
Large glass of vegetable juice of your choice. Nut health food bar.