Staying Well in Winter: 7 day Eating Plan & Shopping List
MONDAY
Breakfast
Steel cut oats with ground flaxseed, Greek yoghurt, papaya & blueberries
Morning snack
Handful brazil nuts
Lunch
Cooked brown rice, chickpeas, corn kernels, finely sliced kale, cherry tomatoes dressed in extra virgin olive oil and lemon juice.
Afternoon Snack
Wholegrain cracker + avocado
Dinner
Pan-fried salmon fillet with stir fry Asian vegetables with ginger, garlic & chilli + a side of kimchi
Supper
Warm cup of milk + ground cinnamon, turmeric and ginger + Manuka honey
*Tip: Get into bed early for a good night sleep.
TUESDAY
Breakfast
Wholegrain sourdough toast with boiled eggs + avocado
Morning snack
Greek yoghurt + kiwi fruit
Lunch
Left over salmon fillet with stir fry Asian greens, kimchi + cooked brown rice
Afternoon Snack
Chopped raw carrot with hummus
Dinner
Chunky mixed vegetable soup in bone broth + shredded cooked chicken + a grating of parmesan
Supper
Square of very dark chocolate + green tea
*Tip: Don’t forget to get in some exercise.
WEDNESDAY
Breakfast
Bircher muesli: soak overnight steel cut oats and milk, then serve with orange zest, a squeeze of fresh orange juice, Greek yoghurt, cinnamon, cardamom and berries
Morning snack
Handful mixed raw nuts
Lunch
Left over chunky vegetable and chicken soup + wholegrain sourdough toast
Afternoon Snack
Small pear + chunk of hard cheese
Dinner
Cooked quinoa mixed with lentils, grated and finely chopped vegetables, toasted seeds + dressed in tahini, lemon juice and extra virgin olive oil
Supper
Frozen cherries
*Tip: Do a little meditation to help wind down from your day.
THURSDAY
Breakfast
Green omelette with grated zucchini, baby spinach, green peas and cheese
Morning snack
Slices of papaya with a spritz of lime juice
Lunch
Left over quinoa, lentil, vegetable and seed mix + small tin good quality tuna in olive oil
Afternoon Snack
Greek yoghurt + Manuka honey + a few crushed nuts
Dinner
Thai beef salad
Supper
A fresh date + green tea
*Tip: Get outside at some point in your day for some sunshine and fresh air.
FRIDAY
Breakfast
Smoothie: milk, Greek yoghurt, berries, papaya + avocado + ground flaxseed
Morning snack
Red capsicum + hummus
Lunch
Left over Thai beef salad + cooked brown rice
Afternoon Snack
Wholegrain crackers + natural peanut butter
Dinner
Mexican stuffed sweet potato with black beans topped with melted cheese and guacamole
Supper
Green tea + mandarin
*Tip: Enjoy some alcohol but not too much – alcohol can supress our immune system, affect our gut environment and our sleep.
SATURDAY
Breakfast
Mixed sauté mushrooms on seeded sourdough with 2 poached eggs + crumbled feta
Morning snack
Small apple slices smeared with natural peanut butter or almond spread
Lunch
Brown rice sushi with salmon/ tuna and avocado + seaweed salad + edamame beans + pickled ginger
Afternoon Snack
Wholegrain cracker + cheese
Dinner
Dinner out: entrée of oysters, then grilled white fish, leaf salad and sides of broccoli and asparagus with olive oil
Supper
Share a dessert, if you wish
*Tip: Spend some time with your loved ones and people who make you smile and laugh.
SUNDAY
Brunch
Porridge with cinnamon, poached apple + crushed nuts
Afternoon Snack
Nibble platter: chopped raw vegetable sticks, hummus, cheese, dried fruits, wholegrain crackers
Dinner
Roast grass-fed lamb + roast sweet potato, pumpkin, cauliflower, brussel sprouts, zucchini, carrot and onion
Supper
Dark chocolate dipped strawberries
*Tip: Enjoy a sleep in and slow start to your morning with plenty of rest and relaxation.
SHOPPING LIST
Grains
Steel cut oats
Brown rice
Quinoa
Wholegrain sourdough
Dairy
Large tub plain or natural Greek yoghurt
Milk
Parmesan chees
Feta chees
Hard cheese – like tasty, cheddar
Pantry items
Bottle of extra virgin olive oil
Chicken/beef bone broth
Wholegrain crackers
Can chickpeas
Can lentils
Can black beans
Can corn kernels
Can good quality tuna in olive oil
Ground cinnamon
Ground turmeric
Ground ginger
Ground cardamom
Manuka honey
Dark chocolate
Green tea bags
Flaxseeds or linseeds (buying whole and grinding them as you go is best otherwise buy ground flaxseeds and keep them in the fridge)
Brazil nuts
Mixed raw nuts
Seeds – like pepitas, sunflower seeds, chia seeds, sesame seeds
Tahini
Almond spread or natural peanut butter
Proteins
Salmon fillets
Eggs
Lean grass-fed beef fillet
Lean grass-fed lamb
Fridge items
Hummus
Kimchi
Vegetables
Carrot, leek, onion, zucchini, pumpkin, baby spinach, red capsicum, green peas, sweet potatoes, mushrooms, cauliflower, brussel sprouts, bunch of kale, punnet of cherry tomatoes, lemons, limes, avocado, ginger, garlic, chilli, Asian vegetables – such as bok choy, choy sum
Fruits
Orange, pear, frozen cherries, kiwi fruit, mandarin, apple, strawberries, papaya, blueberries
Fresh dates, unsweetened dried fruits (apricot, apple, pear)