The meals:

Breakfast Berry almond smoothie

Makes 1 serve

Blend ½ cup each vanilla soy milk, frozen raspberries and blueberries, ½ banana, 2 tbs chopped almonds and 1 tsp vanilla extract.

Lunch Turkey toastie

Spread ¼ cup tomato paste on a sourdough roll. Reheat 1 serve (2 slices) of leftover turkey bake in microwave, place in roll and top with 30g reduced-fat mozzarella. Toast under grill. Also eat 1 orange.

Dinner Balsamic goat's cheese and steak salad

Makes 1 serve

Use 1 serve (115g) leftover herbed pepper steak, 4 cups chopped mixed salad leaves, ½ cup each chopped tomatoes, red, yellow or orange capsicum and cucumber, plus ¼ cup Spanish onion, 15g crumbled goat's cheese and 2 tbs light balsamic dressing.

Snack 1 Antipasto kebabs

Skewer 45g lean ham slices
30g low-fat mozzarella
4 slices reduced-fat pepperoni
8 slices capsicum (any colour)
4 grape tomatoes
8 slices red onion
2 pepperoncini cut into squares

Drizzle with 1 tbs light Italian dressing.

Snack 2 Apple cinnamon muffin

1 wholemeal toasted English muffin topped with 3 tbs low-fat vanilla yoghurt, a pinch of cinnamon and half an apple, sliced thin.

Daily nutritional value 6251kJ, 109g protein, 214g carbs, 31.5g fat (7g saturated fat), 38.5g fibre

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