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Busy Mum's Meal Plan
First week FREE at
voome.com.au
Breakfast and Lunch for stay at home mums with dinners that the whole family will enjoy.
Apple Muesli
Banana Bruschetta
Salmon Salad Wrap
Carrot Tabouli & Hummus Wrap
Smokey Chicken Pizzas
Satay Beef Skewers with Minty Yoghurt
Apple Muesli
Apple Muesli
Pastrami & Cheddar Sandwich
Reuben-Style Sandwich
Beef Strogano� with Pasta & Beans
Spaghetti Bolognese
Banana Bruschetta
Tuna Nicoise Wrap
Penang Chicken
MON
TUE
WED
THU
FRI
SUN
3
3
3
3
3
2
835 Cal
881 Cal
907 Cal
865 Cal
931 Cal
600 Cal
SAT3
984 Cal
Banana Bruschetta
Chicken, Zucchini & Ricotta Pocket
Chilli Chicken Burger
Baked Eggs with Spinach, Feta & Soldiers
Bean Nachos with Chilli Guacamole
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Sample meal plan
288 Cal
270 Cal
283 Cal
304 Cal
10 min
10 min
30 min
25 min
x1
x1
x2
x2
x1
x1
5 min
15 min
264 Cal
307 Cal
328 Cal
326 Cal
315 Cal
341 Cal
10 min
10 min
30 min
55 min
x1
x1
x2
x2
x1
x1
5 min
5 min
264 Cal
264 Cal
261 Cal
297 Cal
20 min
25 min
x1
x6
x1 15 min 307 Cal
302 Cal
375 Cal
15 min
20 min
x1
x2
x1 15 min 307 Cal
312 Cal40 minx2
x1 20 min 288 Cal
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This is a sample from one of our ready-made meal plans. All our plans are fully customisable to suit your preferences.
Vegetarian or Vegan? Cooking for 1? Cooking for a family? Dietary restrictions? We’ve got you covered!
Busy Mum's Shopping List
First week FREE at
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Breakfast and Lunch for stay at home mums with dinners that the whole family will enjoy.
Sample Shopping List
Cereals and Cereal products
Dairy
Vegetables
Fruit
Restaurant Foods
Seafood and Seafood Products
Condiments
150g Natural Muesli2 Teaspoons Plain Flour (6g)60g Spaghetti11 Slices Wholegrain Bread (440g)
1 X 400g cans Coconut Flavoured Evaporated Milk (400g)3 Tablespoons Extra Light Sour Cream (60g)60g Low Fat Cottage Cheese40g Low Fat Feta1 1/2 Cups Low Fat Milk (360g)
40g Avocado60g Baby Spinach2 Tablespoons Basil Leaves (6g)250g Broccoli3 1/2 Carrot (213g)1 Celery Stalk (55g)312g Cherry Tomatoes1 2/3 Tablespoons Flat Leaf Parsley (8g)2 Tablespoons + 1/4 Cups Fresh Coriander3 Cloves Garlic (9g)15g Gherkins200g Green Beans12 Kalamata Olives, Pitted (48g)1 1/2 Zucchini (152g)
3 Banana (303g)2 Teaspoons Lime Juice (10g)
3 1/2 Tablespoons Hummus (70g)
1 X 95g cans Canned Salmon In Springwater, Drained (66g)1/2 X 185g cans Tuna In Springwater, Drained (63g)
1/2 Teaspoons Dijon Mustard (2g)2 Teaspoons Fish Sauce (10g)2 Cups Passata (500g)2 Teaspoons + 2 Tablespoons Peanut Butter, No Added Sugar Or Salt1 Tablespoons Red Curry Paste (20g)
2 Wholemeal Bread Roll (140g)6 Pieces Wholemeal Mountain Bread (150g)40g Wholemeal Pasta5 Pieces Wholemeal Pita Bread (200g)
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1/2 Teaspoons Lime Zest (1g)1 1/2 Red Apple (189g)
1/2 Cups Low Fat Natural Yoghurt (120g)20g Reduced Fat Cheddar70g Reduced Fat Ricotta20g Swiss Cheese
2 1/2 Lebanese Cucumber (338g)4 Tablespoons Mint Leaves (12g)70g Mixed Salad Leaves200g Mushrooms1 1/2 Onion (219g)2 Red Capsicum (185g)1 Red Chilli (10g)1/4 Red Onion (37g)85g Rocket50g Sauerkraut1 Shallot (3g)150g Snow Peas1/2 Tomato (84g)
1 Teaspoons Reduced Salt Soy Sauce (5g)1 1/2 Tablespoons Sweet Chilli Sauce (30g)2 Teaspoons Tomato Paste (10g)1 Teaspoons Wholegrain Mustard (5g)2 Teaspoons Worcestershire Sauce (10g)
Page 1 of 2
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Page 2 of 2
Busy Mum's Shopping ListBreakfast and Lunch for stay at home mums with dinners that the whole family will enjoy.
Sample Shopping List
Meat and Meat Products
Additives and Food Ingredients
Legumes
100g Grilled Lean Chicken Breast30g Italian Sausage120g Lean Beef Mince1100g Lean Chicken Breast
200g Lean Rump Steak40g Pastrami100g Smoked Chicken200g Stir Fry Beef Strips
3 Pinches Ground Cinnamon (2g)1 Cups Reduced Salt Beef Stock (240g)
50g Canned Chickpeas1 X 400g cans Canned Red Kidney Beans, Drained (230g)
Edible Fats & Oils
Eggs
Sugar, confectionery and sweet spreads
7g Olive Oil Spray
2 Cage Free Eggs (118g)
2 Tablespoons Brown Sugar (40g)
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Ready made Meal PlansWe've prepared some plans for you. Start with one of these and customise to suit your preferences.
First week FREE at
voome.com.au
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Budget Friendly Dinners
D
Busy Mum's Meal Plan
Single Serve | B, L, D
Family Friendly Dinners
D
Freezable Dinners
D
Gluten Free Dinners
D
Super Foods Dinners
D
On Trend Dinners for one
Single Serve | D
Hunger Minimiser Meal Plan
B, L, D
High Protein Dinners
D
Vegan Dinners
Vegetarian | D
Vegetarian Budget Friendly Dinners
Vegetarian | D
Vegetarian Family Friendly Dinners
Vegetarian | D
Vegetarian Freezable Dinners
Vegetarian | D
Vegetarian Super Foods Dinners Vegetarian | D
Vegetarian Hunger Minimiser Meal Plan
Vegetarian | B, L, D
Vegetarian Gluten Free DinnersVegetarian | D
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
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voome.com.au
A sprinkle of cinnamon makes this simple breakfast simply delicious.
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
Ingredients • 4 Slices Wholegrain Bread (160g)
• 100g Low Fat Cottage Cheese
• 1 Banana (101g), sliced
• 1 Pinches Ground Cinnamon (0.5g)
Method1 Toast bread.
2 Spread toast with cottage cheese and top with banana.
3 Sprinkle with cinnamon and serve.
A rustic sourdough bread would be lovely for this. If using an unsliced loaf, don’t cut the slices too thick – weigh a slice so you know what 40g looks like.
Voome Tips
Nutritional Information Per ServeCalories 298 // Protein 15.5g // Fat Total 5.4g // Fat Saturated 2.1g // Carbohydrates 43.7g // Sugars 9.6g // Sodium 517.8mg // Dietary Fibre 5.2g
High in Protein Low In Fat
2 Serves
10 min prep
5 min cooking
298 cal/serve
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Banana Bruschetta
First week FREE at
voome.com.au
This protein-packed wrap is a great addition to your lunch menu. It has all the components of a classic nicoise salad, minus the potatoes and dressing.
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
Ingredients • 2 Cage Free Eggs (118g)
• 40g Mixed Salad Leaves
• 125g Cherry Tomatoes, halved
• 1 X 185g cans Tuna In Springwater, Drained (126g), flaked
• 6 Kalamata Olives, Pitted (24g), roughly chopped
• 2 Pieces Wholemeal Mountain Bread (50g)
• 1/4 Cups Flat Leaf Parsley (10g)
Method1 Place eggs into a small saucepan
of water and bring to the boil over high heat. As soon as the water boils, begin timing for 8 minutes. Drain and set aside to cool. Peel, then slice.
2 Divide salad leaves, tomato, tuna and olives between breads. Top with egg and parsley.
3 Season with freshly ground black pepper, then wrap to enclose and serve.
If you love anchovies, replace olives with 4 drained anchovy fillets. Roughly chop or cut into lengths.
This is best made just before serving to prevent the bread going soggy. If you are making it for a lunchbox, simply pack the ingredients separately and assemble to serve.
Voome Tips
Nutritional Information Per ServeCalories 263 // Protein 26.2g // Fat Total 10.6g // Fat Saturated 2.6g // Carbohydrates 14.0g // Sugars 2.6g // Sodium 669.6mg // Dietary Fibre 3.6g
*This recipe has 2 serves.
High in Protein Low In Carbohydrates
2 Serves
10 min prep
10 min cooking
263 cal/serve
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Tuna Nicoise Wrap
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voome.com.au
This tastes just like it came from a restaurant - but healthy!! The recipe serves 6 so some to freeze for another meal or two.
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
Ingredients • 1 Tablespoons Red Curry Paste (20g)
• 800g Lean Chicken Breast, cut into strips
• 1 X 400g cans Coconut Flavoured Evaporated Milk (400g)
• 2 Teaspoons Fish Sauce (10g)
• 2 Tablespoons Brown Sugar (40g)
• 2 Tablespoons Peanut Butter, No Added Sugar Or Salt (40g)
• 250g Broccoli, cut into florets
• 150g Snow Peas
Method1 Heat a large non-stick frying pan
over medium heat.
2 Add the curry paste and cook, stirring, for 1 minute. Add the chicken and stir to coat in the paste. Add the coconut milk and cook, stirring often, for 2 minutes (don’t let the mixture boil).
3 Add the fish sauce, sugar and peanut butter. Stir until smooth. Simmer gently for 5 minutes or until the chicken is cooked through (don’t allow the sauce to boil or it will separate).
4 Meanwhile, cook the broccoli and snow peas in steamer set over a saucepan of simmering water for 2-3 minutes or until tender crisp.
5 Divide the chicken, sauce and vegetables among serving plates.
Many Asian cultures combine the following flavours: sweet, bitter, sour, spicy and salty. In keeping with the essence of traditional Asian dishes, sugar has been added to this recipe. Feel free to reduce, adapt or omit if you prefer.
Voome Tips
Nutritional Information Per ServeCalories 297 // Protein 39.4g // Fat Total 7.3g // Fat Saturated 2.1g // Carbohydrates 17.1g // Sugars 16.3g // Sodium 327.9mg // Dietary Fibre 2.7g
*This recipe has 6 serves
High in Protein Low In Carbohydrates Low In Fat Low In Sodium
6 Serves
15 min prep
10 min cooking
297 cal/serve
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Image serve size is indicative only.
Follow your recipe serving size
instructions and method.
All recipes are written for conventional
ovens. If you have a fan-forced oven,
please decrease the stated temperature
by 20°C
Penang Chicken
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