1⁄2 cup rolled oats

1⁄2 cup milk of choice

1⁄4 cup yoghurt of choice

1 tsp maple syrup/honey (optional)

1⁄4 tsp vanilla extract (optional)

For chocolate version add 2 tsp cocoa

Mix rolled oats, milk, yoghurt, maple syrup and vanilla in a bowl. Cover and refrigerate overnight.

Toppings –

Grated apple and cinnamon

Berries or other fresh fruit of choice

Nuts/seeds

Stewed fruits

Raspberries and grated 70% dark choc (equiv 1-2 squares).

Base Recipe (without toppings) Servings:

2 serves wholegrains

1 serve dairy

200g Pearl couscous

Large pot boiling water

2tsp EVOO

1 red onion – cut into wedges

1 red capsicum cut into chunks approx 3cm x 3cm

12 brussel sprouts cut into halves or quarters (if large)

1⁄2 butternut pumpkin cut into 1cm x 1cm pieces

60g bag spinach leaves

2 tbsp pepitas

2 tbsp chopped nuts of choice

Dressing – even qty lemon juice to EVOO. Fresh herbs of choice (try parsley, oregano, basil), 1 clove garlic, 2 tsp honey, 1 tsp Dijon mustard. Shake together.

Cook couscous as per instructions on packet – large pot boiling water, add couscous and cook for 9-10 mins (keep al dente). Drain. Toss with 1-2 tsp EVOO to prevent sticking together. Season with small qty salt/pepper.

Roast chopped veg at 200°C for 35 mins or until roasted to your liking. Toss through pearl couscous and baby spinach leaves. Sprinkle with nuts and seeds of your choice.

Add dressing and enjoy!

Wanting to add protein? Think about adding grilled lamb, beef, chicken or fish!

Servings per person in this meal:

2 serves wholegrains

2 serves vegetables

1 serve protein

1 serve healthy fats

600g pkt Chicken tenderloins

2 eggs lightly beaten

1/3 cup plain flour

1.5 cups quinoa flakes

1⁄2 cup grated parmesan

Salt/pepper to season

You will need three plates to do the crumbing – 1st one will have flour seasoned with salt/pepper. 2nd one will have beaten eggs. 3rd one will have quinoa flakes and parmesan.

Coat chicken in flour, then egg, then quinoa mix. Place onto an oven tray and bake at 180°C for 20 mins or until golden.

Greek salad

Iceberg lettuce

1 cucumber thinly sliced

1⁄2 red capsicum diced

4 tomatoes cut into small wedges

1⁄2 red onion finely diced

1⁄2 cup sliced kalamata olives

12 small pieces marinated feta

Sprinkle of dried oregano

EVOO/lemon juice dressing – 1tbsp of each, drizzled over salad.

Servings per person in this meal: