My Sample 7 Day Menu

My last blog was about what I ate to lose weight. After that blog I had some requests to do a blog on actual meals I eat in a day and a week. Sorry for the delay, life has been very hectic but here it is.

Break fast IMG_20170625_101520 (2)

  • 1 scrambled egg with a few baby spinach leaves and a pinch of parmesan cheese sprinkled on top. During the week I usually have a boiled egg, because I work three days and I’m usually in a rush to get the kids to school. I boil up 5 eggs every Sunday evening so I have eggs ready for the week. I will usually have the scrambled eggs on a weekend, during holidays or occasionally on a week morning if I have more time but that doesn’t happen often.
  • 2 strawberries or 1/2 banana
  • 2 tablespoons of Jalna yoghurt. In this picture of my breakfast I have natural fiber sprinkled on top. That is because I can have issues with constipation sometimes. I think it may be stress that can cause it or sometimes things that are heavy with wheat.

This is my usual breakfast because I personally don’t like cereal. However if I were to eat cereal I would have oats.

Morning Tea

  • Uncle Toby’s Chewy Choc chip 50% wholegrain muesli bar or six seaweed rice crackers with tasty cheese
  • 1 piece of fruit (apple, mandarin, pear)

The muesli bar may not be the healthiest but it is low GI and I read the label the sugar content was low compared to the other muesli bars on the shelf at Coles. The price of these muesli bars are also good for our budget with a family of four young kids. My husband also eats them, some of my kids do. So it saves me buying different muesli bars for everyone. However I’m sure you could find a better option if you wish to do so and have the time to look.

LunchIMG_20170625_101357 (2)

  • Cup of vegetables ( for example peas, corn, carrot, celery, cauliflower,  broccoli)
  • 1 slim and Trim meal replacement shake. Sometimes if I have left over BBQ chicken, sausage etc I will put that in my salad and have that instead of the meal replacement shake. The meal replacement shake is from Aldi. I did a little bit of research before choosing a meal replacement shake and the one from Aldi had good reviews. It is also very well priced.


  • Garden salad with tuna or BBQ chicken


Day 1

  • Spaghetti bolognese with hidden vegetables (celery, mushroom, carrot, zucchini)
  • 1/3 cup of gluten-free pasta
  • Baby spinach and parmesan cheese sprinkled on top

Sometimes I have left over bolognese sauce with baby spinach and parmesan cheese for lunch the following day.

Day 2

  • Pumpkin soup (made with 1 potato and 1 carrot)
  • 1 slice of gluten-free garlic toast

I make pumpkin soup the most but sometimes I may cook minestrone soup, tomato soup or potato  and leek soup.

Day 3

  • Curried chicken with  extra baby spinach sprinkled on top or creamy vegetable chicken
  • Steamed vegetables
  • 1/3 cup of Basmati rice or brown rice

Day 4

  • Steamed salmon with garlic, honey and soy or lime, garlic, butter,  mixed herbs
  • Steamed vegetables
  • 1/3 cup mashed potato

Day 5

  • 1 sausage or palm sized piece of marinated steak
  • 1/3 cup mash potato
  • Steamed vegetables

I know sausage is not the fanciest option but it is always easy on a busy day, especially on a work day. The kids are hungry and want to eat as soon as you walk in the door. They all eat sausage which is a major bonus. There are so many things they don’t eat and they all eat different things. Sausage is always a winner with the kids.

Day 6

  • Crustless Quiche Loraine with hidden vegetables (cauliflower and zucchini)
  • Garden salad


  • Homemade bean nachos with a sour cream and avocado slices

Day 7

  • BBQ chicken or chicken schnitzel with out the crumb
  • Steamed veggies or garden salad
  • 1/3 cup oven baked chips

We often have a Coles BBQ chicken once a week. It is very easy to pick up on the way home from work and BBQ chicken is another thing that the kids will actually eat. My menu’s often revolve around things that the kids will eat. I always find the left over BBQ chicken is good to have for lunch the day after.

I write my meal plans weekly and they work well for our budget, time constraints and family of four kids. There are a lot of things that I would like to include but maybe I will when the kids are older. For now it works. I hope it helps with giving ideas but at the end of the day I think people are better off working out their own meal plans to suit their family, life style and what they personally like.

IMG_20170625_101440I am far from perfect. I still do have some nights where I will sit down and watch Netflix and drink a cuppa. When I do this I feel like some biscuits to go with the tea and then I remember there is no biscuits in the house because I don’t buy them because I’m trying not eat them. Then I will sometimes go to the pantry and get some of the kids milk arrowroot biscuits to have with my tea. I don’t do this all the time, but I want to be honest and make it clear that I’m far from perfect. I have come a long way but I still have work to do. It is a work in progress that I have been working on for a long time and I don’t think we have to be perfect any way. I think the occasional treat is ok. It is what we eat the majority of the time that is most important.

My worst habit is diet Coke and Pepsi Max. I know how bad it is for you and that it is actually worse than normal coke. I don’t drink diet coke because I’m trying to be healthier or because I’m on a diet. I drink it because I don’t actually like normal coke, it’s too sweet and makes my teeth feel weird. Now that I have lost the weight and generally eating a healthy balanced diet, my focus in now cutting out the diet Coke and Pepsi Max. At present I may have between 2-4 a week. I want to cut that out completely and if I every have it, then it would be a rare treat that I have like once a month or less. In cutting these drinks out I want to increase my water intake a bit more. Other than water I have a couple of teas a day. I usually drink earl grey but I also like Nerada Organics Rooibos and vanilla flavoured tea. I don’t drink coffee because I don’t like it and I tend to stay away from juice because fruit juices are usually high in sugar, even though fruit is natural they still have natural sugars in them. Veggie juices, especially with green are a different story. Maybe veggie juices will be a future goal. One thing at a time though. At the moment my focus is cutting out the diet Coke and Pepsi Max. After that I will then think about my next goal. I will keep you all updated on my progress.

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