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Who better to inspire us to get in shape than golden girl Libby Trickett? Her seven day healthy eating plan, designed by her sports dietician and former Australian swim team mate Jessica Abbott, is packed with delicious recipes and snack ideas (you won’t believe it’s good for you!).

DAY ONE

Breakfast

2 cups wholegrain cereal with 250ml skim milk


Lunch

1.5 serves of cous cous, red grape and feta salad^


Dinner

1 serve of beef, vegetable and hokkien noodle stir-fry


Dessert

2 scoops of low-fat ice cream with ½ cup of berries


Snacks

Grape and yoghurt pot, banana, 500ml low-fat flavoured milk and grapes


Beverages

Water, 600-1000ml sports drink, tea/coffee

DAY TWO

Breakfast

Banana porridge (1 cup rolled oats, 250ml skim milk, banana, cinnamon), and a handful of grapes


Lunch

3-4 x long sushi rolls


Dinner

1 serve of vegetable lasagne with dinner roll and side salad*


Dessert

Chocolate mousse*


Snacks

Non cooked grape crumble^ and 2 x muesli bars


Beverages

Water, 600-1000ml sports drink, tea/coffee


DAY THREE

Breakfast

3 x thick slices of wholegrain toast with peanut butter and 250ml skim milk with Milo


Lunch

2 x sandwiches (wholegrain bread, 120g protein, salad, avocado)


Dinner

3 x beef fajitas*


Dessert

Grapes in jelly with custard^


Snacks

Muesli bar, rice crackers with grape salsa^ and a handful of grapes


Beverages
Water, tea/coffee

DAY FOUR

Breakfast

2 x English muffins (4 halves) with baked beans, grilled tomato and grilled mushrooms


Lunch

1.5 serves of Thai grape and rice salad^


Dinner

200g grilled fish, oven baked chips and salad


Dessert

Mini grape pavlova^


Snacks

Frozen grape smoothie, homemade choc chip muffin* and a handful of grapes


Beverages

Water, 600-1000ml sports drink, tea/coffee


DAY FIVE

Breakfast

1 x thick slice wholegrain toast with hazelnut spread and fruit smoothie


Lunch

2 x toasted sandwiches (wholegrain bread, 100g lean ham, 2 slice reduced fat cheese, pineapple, tomato)


Dinner

1 serve of homemade chicken pizza


Dessert

Pear and raspberry crumble*


Snacks

Grape and yoghurt pot, banana and 2 x scones with jam


Beverages

Water, tea/coffee


DAY SIX

Breakfast

2 x poached eggs, 2 x slice wholegrain toast, 2 x rashers lean bacon, grilled tomato and mushroom


Lunch

2 x loaded jacket potatoes (filled with creamed corn, beans, spinach leaves, shredded cheese)


Dinner

1 serve of chicken and corn risotto*


Dessert

Skim hot chocolate with a chocolate biscuit


Snacks

Grape and yoghurt pots, muesli bar and handfuls of grapes


Beverages

Water, 600-1000ml sports drink, tea/coffee

DAY SEVEN

Breakfast

3 x pancakes with jam/honey/maple syrup and 200g non-fat yoghurt and strawberries


Lunch

1 serve healthy homemade nachos


Dinner
200g grilled marinated lean meat with baked potato, sweet potato and green vegetables


Dessert

Fruit salad with 1-2 scoops low-fat ice cream


Snacks

Frozen grape smoothie, rice crackers with grape salsa^


Beverages

Water, tea/coffee

* Find these recipes at www.australiangrapes.com.au

^ Find these recipes at www.ausport.gov.au/ais/nutrition/recipes