The meals:

Breakfast Lemon blueberry muffins (Make on Sunday)

Prep: under 10 minutes
Cooking: 20 minutes
Makes 10 muffins

2/3 cup frozen blueberries
1 tsp + ½ cup sugar, divided
2 egg whites
1 tsp lemon extract
1 tsp vanilla extract
¼ cup low-fat plain yoghurt
¼ cup butter, melted
¾ cup reduced-fat buttermilk
1½ cups plain flour
1 tbs grated lemon rind
2 tsp baking powder
1 tsp salt

Line a muffin pan with paper muffin cups. In a bowl, toss blueberries with 1 tsp sugar.
In another bowl, using a spatula, mix ½ cup sugar, egg whites and extracts.
Add yoghurt, butter and buttermilk. Mix until well combined. Mix in remaining ingredients.
Stir in berries.

Divide batter among cups. Bake muffins at 200ºC for 20 minutes or until a toothpick inserted in the centre comes out dry. Cool for 10 minutes. Eat one on Monday morning; store remaining muffins in freezer (to reheat, wrap in aluminium foil and put in 200ºC oven for 10 minutes).

Serve with: 1 medium banana

Lunch Steak sanger

Makes 1 serve

On a 60g wholemeal roll, add one serve (115g) of leftover herbed pepper steak, 30g sliced mozzarella, ¼ cup mixed lettuce leaves, 3 slices tomato, Spanish onion slivers and 1 tsp hot mustard. Serve with ½ cup celery sticks, 1/3 cup carrot sticks and 3 tbs light sour cream mixed with French onion soup mix, to taste.

Dinner Turkey bake (Make on Sunday)

Prep: under 10 minutes
Cooking: 35-40 minutes
Makes 5 x 115g servings

500g turkey mince
2 egg whites
½ cup breadcrumbs
½ cup grated carrots
¼ cup grated zucchini
2 tsp Worcestershire sauce
1 tsp dried sweet basil
1 tsp dried oregano leaves
1 tsp Italian seasoning
1 tsp garlic powder
1 tsp salt

In a bowl, mix all ingredients. Press mixture into pan.
Bake at 190ºC for 35 minutes. Stand for 10 minutes. Slice into 10 equal slices. Eat two slices on Monday night. Store leftovers in fridge.

Snack 1 Cottage cheese & berries

1 cup low-fat cottage cheese and 1 cup raspberries.

Snack 2 Prawns & frozen treat

55g cooked medium prawns with 1 tbs seafood cocktail sauce and one low-fat frozen treat (try the Skinny Cow range).

Daily nutritional value 6786kJ, 128.2g protein, 199.1g carbs, 25.3g fat (4g saturated fat), 30.9g fibre

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