Got it, Sandra 🤝 Here's your updated weekly meal plan based on:
● ✅ You have chicken, yoghurt, milk, eggs, cereal
● ❌ You don’t like tomatoes
● ❌ You want less cheese
● ✅ You’re one person, so portions are modest
I’ve kept it simple, satisfying, and low-fuss 👇
Sandra’s Updated Weekly Meal Plan
TUESDAY
● Breakfast: Tea and Six Crackers + Butter
One cup cereal, One-Third cup milk
● Lunch: Stir-fried chicken with mixed frozen veggies & rice
🥘 Ingredients:
● ½ cup boneless, skinless chicken breast, cubed
● Salt & pepper to taste
● ½ cup Green Veggie
● ½ tbsp olive oil (divided, for cooking)
● ¼ yellow bell pepper
● ⅛ cup carrots, sliced
● ½ tsp minced ginger
● ½ garlic clove, minced
🥣 Stir Fry Sauce:
● ¼ tbsp corn starch
● ½ tbsp cold water
● 1 tbsp low sodium chicken broth
● ¾ tbsp low sodium soy sauce
● 1 tbsp honey
● ¼ tbsp toasted sesame oil
● ⅛ tsp crushed red pepper flakes (or to taste)
● Dinner: Mashed potatoes with garlic butter, steamed carrots, and a fried egg
Potatoes: 2 small potatoes
Garlic confit cloves: 8 cloves
Westgold butter: 30g (about 1 oz)
Full cream milk: 50mL (about 1/4 cup)
Fresh chives: to taste, finely chopped (for serving)
Fine sea salt: to taste
Pepper: to taste
WEDNESDAY
● Breakfast: Toast with peanut butter + banana (or apple slices)
● Lunch: Chicken & veggie wrap with yoghurt dressing
1 oz plain low-fat yogurt (about 2 tablespoons)
¼ teaspoon lemon juice
⅛ teaspoon Dijon mustard
⅛ teaspoon chopped fresh parsley
⅛ teaspoon chopped fresh chives
● Dinner: Egg fried rice with onions and frozen veg
Boil the EGG for breakfast tomorrow
THURSDAY
● Breakfast: Cereal with milk + a side of boiled egg
● Lunch: Leftover chicken rice bowl with herbs or a drizzle of soy sauce
● Dinner: Pan-fried potatoes with carrots and scrambled eggs
Two Medium Potatoes
FRIDAY
● Breakfast: Toast with butter + cereal if hungry
● Lunch: Creamy garlic chicken (use yoghurt + garlic + herbs) with rice
● Dinner: Veggie soup (no tomatoes! Just onion, carrots, potato, spices) + toast
SATURDAY
● Breakfast: Cereal with milk + cinnamon sprinkle (if you have it)
● Lunch: Chicken salad wrap with plain yoghurt dressing
● Dinner: Pasta with sautéed onions, garlic, and herbs (no cheese)
SUNDAY
● Breakfast: Fried egg + toast with butter
● Lunch: Leftover rice bowl with a fried egg and steamed veggies
● Dinner: Savoury pancakes (flour, egg, milk) with grated carrot or onion in the batter
MONDAY
● Breakfast: French toast (egg + milk + cinnamon if you like) + cereal if needed
● Lunch: Veggie stir-fry with leftover rice or noodles
● Dinner: Baked potatoes with yoghurt-garlic dip & a boiled egg
Would you like a mini prep list or portion guide with this? Or maybe some ideas for how to
switch it up next week without needing to buy much else?
