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Breakfast: 30g cereal (Bran Plus/Fibre Lift) with
½ cup So Good, chopped apricot, prunes, dates, sultanas,
1 piece toast with Nuttelex lite
Lunch Sourdough rye bread sandwich with salad, 97% fat free mayo,
bbq chicken, apple, pear or banana
Dinner Curried chicken and veggies with ½ cup cooked rice
Dessert Tinned fruit salad & yoghurt
Drinks 9 mugs water

Breakfast: 2 Poached eggs, 1 can of baked beans between 2, 1 slice of toast
(2 for Ray) 1 piece of fruit
Lunch: Pizza (Lebanese bread) pizza base sauce, mushroom,
pineapple, capsicum, bbq chicken, tomato, gherkins, red onion,
light mozarella.
Dinner: Turkey thigh bbq steak with sweet potato, spinach,
carrots and mushroom sauce
Dessert: Fruit & yoghurt
Drinks: 9 mugs water

Breakfast: Same as Sunday
Lunch: Veggie lasagne & piece of fruit
Dinner: Ministrone soup with homemade damper
Dessert: Jelly with fruit & yoghurt
Drinks: 9 mugs water

Breakfast: Same as Sunday
Lunch: Quiche with salad & a piece of fruit
Dinner: Turkey meatballs with homemade tomato sauce
½ cup cooked pasta (1 cup for Ray)
Dessert: Fruit & yoghurt
Drinks: 9 mugs water

Breakfast: Same as Sunday
Lunch: Turkey rissoles with salad & piece of fruit
Dinner: Cooked bbq chicken with steamed veggies
(carrots, beans, spinach, pumpkin, sweet potato)
Dessert: Fruit & yoghurt
Drinks: 9 mugs water

Breakfast: 2 poached eggs with tomato and a mushroom in sauce
Lunch: Toasted chicken & salad sandwich & piece of fruit
Dinner: 2 grilled pieces Atlantic salmon, sweet potato, spinach,
beans & cauliflower
Dessert: Fruit & yoghurt
Drinks: 9 mugs water

Breakfast: Same as Sunday
Lunch: Turkish bread roll with Turkey rissole & salad
Dinner: Spicy Hokkien noodles with chicken and veggies
Dessert: Fruit & yoghurt
Drinks: 9 mugs water

Veggie Lasagne

25 minutes preparation & 30 minutes cooking

500 grams pumpkin or sweet potato (peeled & sliced)
2 bunches English spinach/ young silver beet (washed & sliced)
500 grams reduced fat ricotta
6 spring onions or 1 red onion (diced & sliced)
½ cup chopped parsley
12 sheets instant lasagne (softened in hot water)
425 gram jar tomato pasta sauce

2 eggs
2 tbsp wholemeal plain flour
2 cups low fat milk
Pinch pepper and ground nutmeg to taste
½ cup grated parmesan cheese or Romano cheese

Preheat oven to 180C
Steam pumpkin 3 minutes then cool
Plunge spinach into boiling water until wilted and drains well to remove excess liquid
In a large bowl combine drained spinach, ricotta, onion and parsley
Arrange how many sheets of lasagne that fit the base of an oven proof pan
Top with 1/3 each of pumpkin, tomato sauce and spinach ricotta mixture
Repeat twice and top with remaining lasagne sheets

To make topping:
Break eggs into flour and mix well to remove lumps
Whisk in milk, pour into saucepan and bring to boil whisking until smooth and thickened. Add pepper, nutmeg and pour over lasagne and sprinkle with cheese (suggest 50% Less Fat Bega tasty)
Bake for 30 minutes or until golden brown

Vegetarian Quiche

80 grams wholemeal plain flour
¼ cup natural non fat yogurt

2 cups spinach cooked
½ cup diced onion
¼ teaspoon ground nutmeg
60 grams grated 50% Less Fat Bega Cheese
2 eggs
1 cup light & creamy milk and skim milk

To prepare pastry:
Mix flour and yogurt thoroughly
Form dough into ball cover with plastic wrap and refrigerate for 1 hour

To prepare filling:
In bowl combine first 3 ingredients mixing well. Set aside.
In separate bowl beat eggs and milk together

To assemble quiche:
Roll out dough and put into quiche dish
Spread spinach mixture evenly over base of pastry and sprinkle with grated cheese
Pour egg mixture carefully over spinach cheese
Bake at 230C for 10 minutes, reduce heat to 170C and bake a further 20-25 minutes or until golden brown

Wholemeal Chive Damper

2 cups wholemeal self raising flour
¾ cup skim milk
¼ cup chopped chives
Freshly ground black pepper

Preheat oven to 200C (400F)
Sift flour and pour in milk
Combine well
Add chives and sprinkle with pepper
Knead on a lightly floured board for a few minutes and mould into an oval shape
Brush top of damper with extra skim milk and bake for 20 minutes until brown

Serves 4-6 people

Herbed Meat Loaf

½ cup chicken stock
2 packs turkey mince
1 cup mushrooms
½ cup finely chopped onions
¼ cup finely chopped carrots
2 tbsp finely chopped celery
2 tbsp finely chopped green pepper
Rice Flour (approximately 2 tbsp)
2 eggs
2 tbsp tomato paste
1 tbsp light soy sauce
2 tsp finely chopped garlic
1 tsp finely chopped fresh rosemary or ½ tsp dried leaves
1 tsp finely chopped fresh sage
1 tsp finely chopped fresh thyme
¼ tsp Tabasco Sauce

In large non stick fry pan add chicken stock, mushrooms, onion, carrot, celery and pepper
Cook stirring frequently until softened for about 5 minutes
Preheat oven to 180C
In large bowl combine turkey mince, rice flour, eggs, tomato paste, garlic, rosemary, sage, and thyme and Tabasco sauce
Form into an oblong loaf pan lined with olive oil spray
Bake I hour with foil on top of loaf
Remove foil approximately 15 minutes prior to getting out of oven and spray with cooking spray
Add freshly chopped parsley

Spring Rolls

Spring Roll Filling:
12 spring roll wrappers (available from supermarket freezer section)
500 grams chicken mince or turkey mince
6 shallots or one red or brown onion
Cabbage sliced Mushrooms

1 tbsp salt reduced soy sauce or light soy sauce
2 tbsp Chinese wine or sherry
2 tsp finely chopped fresh ginger root-
2 garlic cloves finely chopped
Freshly ground black pepper
1 red chilli fresh

1 tbsp chicken stock
1 tbsp Chinese wine or dry sherry

2 tsp cornflour m