The meals

Breakfast Turkey scramble

Makes 1 serve

Scramble 1 slice leftover turkey bake, 2 egg whites and ¼ cup chopped onion.
Serve with:

Brekkie potatoes

Prep: under 5 minutes
Cooking: 5 minutes

85g leftover baked potato
1 tsp extra virgin olive oil
¼ cup chopped onion
¼ cup chopped red or green capsicum
dried thyme, to taste
salt, to taste
olive oil

Chop potato into bite-sized pieces. Add ½ tsp of the oil to a small non-stick frypan. Over medium heat, cook onions and capsicum until just tender. Push them to side of pan and add remaining oil.

Turn heat to medium-high and add potatoes. Cook until potatoes are hot and starting to brown, stirring occasionally. Mix with onion mixture and season with thyme and salt, to taste. Serve with Tabasco or tomato sauce.

Lunch Tuna salad

Prep time: under 5 minutes
Makes 1 serve

185g canned tuna inspringwater, drained
1 tbs chopped roasted red capsicum
1 tbs chopped roasted yellow capsicum
1 tbs chopped artichoke hearts
½ tbs capers, chopped
1 tbs lemon juice
1 tsp extra virgin olive oil
salt and pepper, to taste
1 x 30g wholemeal cracker

Mix all ingredients except cracker together. Serve with cracker. (Mixture can be refrigerated for up to 48 hours).

Dinner Fajita-seasoned grilled chicken (Mix seasonings on Sunday)

Prep: 5 minutes
Cooking: under 5 minutes
Makes about 3½ x 115g serves

2 tsp chilli powder
2 tsp paprika
½ tsp onion powder
½ tsp garlic powder
¼ tsp salt
¼ tsp cumin
450g chicken tenderloins (or chicken breasts cut into 2.5cm strips)
1 tsp extra virgin olive oil

In a medium bowl, toss chicken in olive oil. Add seasonings and toss to coat evenly.
Grill chicken on high heat for 2 to 3 minutes per side or until no longer pink inside. Serve 115g immediately and store the rest in an airtight container in the fridge.

Serve with: ½ cup brown rice and 1½ cups vegies of your choice drizzled with 1 tsp extra virgin olive oil.

Snack 1 Crunchy yoghurt

225g sugar-free yoghurt with 1½ tbs chopped almonds.

Snack 2 Power snack

In ½ a wholemeal pita pocket, add 1½ tbs peanut butter, 2 tbs fat-free vanilla yoghurt and ½ a medium banana, sliced.

Daily nutritional value 6377kJ, 67.5g protein, 196.5g carbs, 27g fat (5g saturated fat), 33g fibre

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