Do these things to save time:

1. Marinate herbed pepper steak early in the day.
   Make lemon blueberry muffins and freeze ones you won't eat on Monday.
   Make turkey bake and mix seasonings for fajita-seasoned grilled chicken.
   Pack Monday's lunch from tonight's dinner leftovers.

The meals:

Breakfast Brekkie burrito

Prep and cooking: under 10 minutes
Makes 1 serve
Scramble 2 eggs. Place in wholemeal taco-sized tortilla with 60g reduced-fat cheddar cheese and ¼ cup tomato salsa.

Lunch Greek goddess pizza

Prep and cooking: under 10 minutes
Makes 1 serve
16cm diameter wholemeal pita bread circle
1 tsp olive oil
115g chicken breast, sliced
1½ tbs chopped fresh mint
garlic powder & salt, to taste
30g crumbled reduced-fat feta cheese
1½ tbs hummus
¼ cup roasted red capsicum, cut into slivers

Place pita in 200ºC oven and bake for 5 to 10 minutes (until it starts to crisp).
Heat oil in a small non-stick frypan over medium-high heat. Add chicken, mint, garlic and salt. When chicken's cooked through, add feta and mix until it starts to melt.
Remove pita from oven and spread hummus evenly over one side, then lay red capsicum over hummus. Spoon chicken mix on top.

Dinner Herbed pepper steak

Prep: 5 minutes
Cooking: 8-12 minutes
Makes 5 x 115g serves

750g top round steak
3 tbs low-salt soy sauce
2 tbs extra virgin olive oil
2 tbs balsamic vinegar
2 garlic cloves, crushed
2 tsp dried rosemary
2 tsp ground black pepper

Tenderise steak by pounding on both sides with the teeth-end of a meat mallet.
Combine all ingredients except steak in a large plastic bag. Add steak and marinate in fridge for at least 3 hours.
Grill at highest heat for 4 to 6 minutes per side until meat reaches desired colour. Allow to sit for 10 minutes, then slice thinly.
Eat one 115g serve tonight, then refrigerate the rest.

Serve with: ½ cup cooked brown rice mixed with ¼ tsp hot mustard, ½ tsp low-salt soy sauce, ¼ tsp toasted sesame oil and 1 cup steamed vegies of choice.

Snack 1 Prawn cocktail

115g cooked medium prawns with 1½ tbs seafood cocktail sauce, served with ½ cup celery sticks, 1/3 cup baby carrots and 3 tbs light sour cream mixed with French onion soup mix, to taste.

Snack 2 Tropical smoothie

In a blender, mix ½ cup low-fat vanilla yoghurt, ½ cup drained pineapple chunks, ¼ cup soy milk, ½ tsp vanilla extract and 8 ice cubes.

Daily nutritional value 6394kJ, 137g protein, 173g carbs, 34.5g fat (12g saturated fat), 22g fibre

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