Busy Mum's Meal Plan - Amazon S3 Mum's Meal Plan k at u Breakfast and Lunch for stay at home mums with dinners that the whole family will enjoy. Apple Muesli Banana Bruschetta Salmon

Busy Mum's Meal Plan

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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

Add Meal

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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

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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)


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)

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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)


Ready made Meal PlansWe've prepared some plans for you. Start with one of these and customise to suit your preferences.

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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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A sprinkle of cinnamon makes this simple breakfast simply delicious.


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


Banana Bruschetta

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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.



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


*This recipe has 2 serves.

High in Protein Low In Carbohydrates

2 Serves

10 min prep

10 min cooking

263 cal/serve


Tuna Nicoise Wrap

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This tastes just like it came from a restaurant - but healthy!! The recipe serves 6 so some to freeze for another meal or two.



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


*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


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

Documents

Busy Mum's Meal Plan - Amazon S3 Mum's Meal Plan k at u Breakfast and Lunch for stay at home mums with dinners that the whole family will enjoy. Apple Muesli Banana Bruschetta Salmon