[YOUR NAME]

[YOUR COMPANY NAME]

[DATE]

• Monday

Chicken Stir-Fry

Chicken breast: 500g,

Mixed vegetables: 2 cups, Soy sauce: 3 tbsp, Olive oil: 2 tbsp, Rice: 2 cups

1. Marinate chicken in soy sauce.

2. Heat oil in a pan, and sauté chicken until cooked.

3. Add vegetables, stir-fry until tender. 4. Serve over cooked rice.

• Tuesday

Quinoa Salad

Quinoa: 1 cup, Cherry tomatoes: 1 cup (halved), Cucumber: 1 (diced), Red onion: 1/4 (diced), Avocado: 1 (diced), Feta cheese: 1/2 cup (crumbled)

1. Cook quinoa according to package instructions.

2. In a bowl, combine quinoa with tomatoes, cucumber, onion, avocado, and feta.

3. Toss with the dressing of choice.

• Wednesday

Spaghetti Bolognese

Ground beef: 500g, Onion: 1 (diced), Garlic: 2 cloves (minced), Tomato sauce: 2 cups, Spaghetti: 300g, Olive oil: 2 tbsp

1. In a pan, sauté onion and garlic in olive oil.

2. Add ground beef, and cook until browned. 3. Pour in tomato sauce, and simmer for 20 mins.

4. Cook spaghetti, and serve with sauce.

• Thursday

Veggie Wrap

Whole wheat tortillas: 4, Hummus: 1/2 cup, Mixed greens: 2 cups, Bell peppers: 1 (sliced), Cucumber: 1 (sliced), Carrot: 1 (grated)

1. Spread hummus on tortillas.

2. Layer with mixed greens, peppers, cucumber, and carrot.

3. Roll up tightly, slice and serve.

• Friday

Salmon & Asparagus

Salmon fillets: 4, Asparagus spears: 1 bunch, Lemon: 1 (sliced), Olive oil: 2 tbsp, Garlic powder: 1 tsp, Salt and pepper (to taste)

1. Preheat oven to 400°F (200°C).

2. Place salmon and asparagus on a baking sheet.

3. Drizzle with olive oil, and sprinkle with garlic powder, salt, and pepper.

4. Roast for 15-20 mins.

5. Serve with lemon slices.

• Saturday

Taco Night

Ground beef or turkey: 500g, Taco seasoning: 1 packet, Tortillas: 8, Lettuce: 1 cup (shredded), Tomato: 2 (diced), Cheese: 1 cup (shredded)

1. Cook ground meat in a pan, and drain excess fat.

2. Stir in taco seasoning and water, and simmer until thickened.

3. Heat tortillas, fill them with meat, lettuce, tomato, and cheese.

• Sunday

Roast Chicken

Whole chicken: 1, Potatoes: 4 (quartered), Carrots: 4 (sliced), Onion: 1 (sliced), Garlic: 4 cloves, Olive oil: 2 tbsp, Rosemary: 2 sprigs, Salt and pepper (to taste)

1. Preheat oven to 375°F (190°C).

2. Rub chicken with olive oil, salt, pepper, and rosemary.

3. Place chicken in a roasting pan, and surround it with vegetables.

4. Roast for 1.5-2 hours, until chicken is cooked through.