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The Alevia 7 Day Meal Plan – 1000-1200 Calories

We have specifically designed the meal plan to give you a variety of delicious low-carb, high protein breakfasts, lunches and dinners – but most importantly, the plan is convenient, cost efficient and minimises food waste. 

You’ll notice that Wednesday’s and Fridays’ lunches are leftovers from the previous evening’s dinner – we suggest that you plan ahead and, where appropriate, cook up an extra serve when you’re preparing your dinner, in advance of your lunch for the next day. 

If you’ve got leftover veggies in your fridge, you can always chuck in some extras into your meal to use them up – you can never eat too many veggies!

We’ll also love to hear any feedback on the recipes so we can continue to improve and refine them. Don’t forget to take some snaps of your creation to post in the Facebook group too! 

Enjoy!

The Team from Alevia Medical Weight Loss

 Breakfast Snack Lunch Snack Dinner 
 MondayHigh Protein Yoghurt Bowl2 x Babybel CheeseTuna and Cauliflower Rice2 x Boiled EggsZoodle Bolognese
TuesdayBreakfast WrapTuna and AvocadoGreek Inspired Chicken Salad2 Tbspn Hummus and Veggie SticksGarlic Prawn Cauliflower Fried Rice
WednesdayBacon and Egg CupsHandful of Nuts(Leftover) Zoodle BologneseTuna and AvocadoTofu Stir Fry
ThursdayProtein SmoothieLettuce Egg CupsLow Carb Fajita Chicken WrapsRoasted ChickpeasMexican Stuffed Capsicums
FridayCottage Cheese and Tomato Toast2 x Babybel Cheese(Leftover) Tofu Stir FryHandful of NutsFish and Chips With Salad
SaturdayBig BreakfastHigh Protein YoghurtVegetarian Frittata2 x Boiled EggsGrilled Herb Chicken and Asparagus
SundayBanana Protein PancakesChicken Lettuce WrapsSweet Chilli Tuna SaladCottage Cheese and Veggie Sticks(Leftover) Vegetarian Frittata

Breakfast

High Protein Yoghurt Bowl    

Calories: 240 | Carbs: 18g , Protein: 20g , Fats: 9g (Per serving)

Ingredients: 

  • 1 tub Chobani FIT or YoPro High Protein Yoghurt
  • ½ Cup mixed berries
  • 1 tbsp Slivered Almonds
  • 1 tbsp LSA mix

 

Method: 

  1. In a bowl, place yoghurt, berries, almonds and LSA
  2. Mix and enjoy!

Breakfast Wrap

Calories: 230 | Carbs: 15g , Protein: 16g , Fats: 12g (Per serving)

Ingredients: 

 

  • 1 Mountain Wrap
  • 1 Egg
  • 1 Rasher Short-cut bacon, diced
  • 1 Handful Baby spinach
  • 1 tbsp Low-fat cottage cheese
  • 1 tbsp Low sugar B BQ sauce
  • 1 Spray Olive Oil

Method: 

  1. Lightly coat a small frying pan in olive oil and place over medium heat
  2. Once the pan is hot, cook egg and bacon for about 5 mins
  3. While the egg and bacon is cooking, prepare your wrap on a plate and coat base with cottage cheese and spinach
  4. Place egg and bacon on top of spinach and drizzle with BBQ sauce
  5. Fold and enjoy!

Egg and Ham Cups

Calories: 222 | Carbs: 5g , Protein: 21g , Fats: 13g (Per serving)

Ingredients: 

  • 2 Eggs
  • 2 Slices of Ham, diced
  • ¼ cup Skim milk
  • 1 tsp Chives
  • 1 tbsp Parmesan Cheese
  • Salt and Pepper to taste

Method: 

  1. Preheat oven to 180C
  2. In a medium bowl, add eggs, ham, milk, chives, salt and pepper and whisk until combined
  3. In a silicone or non-stick muffin pan, pour egg mixture evenly into 2-3 cups
  4. Place in oven and cook for 10 mins or until egg cups are cooked through
  5. Serve immediately or store in fridge for 2-3 days

 

Protein Smoothie

Calories: 230 | Carbs: 20g , Protein: 26g , Fats: 11g (Per serving)

Ingredients: 

  • 250ml Skim milk
  • 2 tbsp Protein powder
  • ¼ cup Mixed berries
  • 1 tbsp natural peanut butter or nut butter of choice
  • 1 tsp Flaxseed meal/ Chia seeds
  • Small handful of Ice cubes

Method: 

  1. In a blender or food processor, add all ingredients except the ice and blend until combined
  2. Serve in glass with ice and enjoy!

Cottage Cheese and Tomato Toast

Calories: 275 | Carbs: 8g , Protein: 26g , Fats: 13g (Per serving)

Ingredients: 

 

  • 2 Slices of Low-carb High Protein bread
  • 2 tbsp Cottage cheese
  • 1 medium Tomato, sliced
  • 2 tbsp basil leaves, chopped
  • Salt and Pepper to taste

Method: 

  1. Place bread in toaster and while cooking, prepare tomato and basil
  2. When toast is ready, spread with cottage cheese and top with tomato, basil, salt and pepper
  3. Cut toast into halves and enjoy!

 

Big Breakfast

Calories: 260 | Carbs: 8g , Protein: 20g , Fats: 17g (Per serving)

Ingredients: 

  • 2 Eggs
  • 1 Rasher short-cut bacon
  • ½ cup mushrooms, diced
  • 1 medium Tomato, halved
  • 2 cups Baby Spinach
  • 2 sprays of Olive Oil

Method: 

  1. Lightly coat a large fry pan in olive oil and place over medium heat
  2. Once heated, add mushrooms, spinach and tomatoes and cook for 5 mins, flipping tomato occasionally to cook evenly
  3. Once cooked, set aside on a place and cover with foil to keep warm
  4. Coat the pan in oil again and add eggs and bacon, cooking for 5 more mins
  5. Remove foil from plate and add eggs and bacon
  6. Serve immediately and enjoy!

Banana Protein Pancakes

Calories: 250 | Carbs: 14g , Protein: 25g , Fats: 11g (Per serving)

Ingredients: 

  • 2 Eggs
  • ½ Banana, peeled
  • 2 tbsps protein powder
  • Sugar free Maple syrup
  • Spray of Olive oil

Method: 

  1. In a medium bowl, add banana and malsh with a fork until a pureed consistency is reached
  2. Add eggs and protein powder and whisk to combine
    1. Lightly coat a medium fry pan with oil and place over low-medium heat
    2. Once heated, spoon out the mixture into pancake sizes of choice
    3. Cook for 3-4 minutes or until underside is golden, flip and repeat on the other side
    4. Place cooked pancakes on a plate and top with maple syrup
    5. Serve immediately and enjoy!

Lunch

Tuna and Cauliflower Rice

Calories: 250 | Carbs: 14g , Protein: 20g , Fats: 11g (Per serving)

Ingredients: 

 

  • 1 small tin Tuna in springwater, drained
  • 1 cup Cauliflower rice (grated or blended)
  • ¼ Avocado, diced
  • ½ cup Red capsicum, diced
  • ¼ cup Brown onion, diced
  • 1 tsp chives
  • 1 tsp Olive oil

Method: 

  1. Coat a small fry pan with olive oil and place over medium heat
  2. Add cauliflower rice, onion and capsicum and cook for 5-10 minutes or until vegetable begin to soften
  3. Once cooked, add to bowl and top with tuna, avocado and chives
  4. Serve immediately and enjoy or keep refrigerated

 

Mediterranean Style Chicken Salad

Calories: 380 | Carbs: 13g , Protein: 46g , Fats: 16g (Per serving)

Ingredients: 

 

  • 3 cups Cos or Mixed lettuce, diced
  • 120g raw Chicken breast, cut into small cubes
  • ½ cup cucumber, sliced
  • 25g Low fat feta cheese
  • ½ cup Cherry tomatoes, halved
  • 5 black olives, sliced
  • 1 tsp Olive oil
  • 1 spray Olive oil
  • 1 tsp balsamic vinegar
  • Herbs of choice

Method: 

  1. Coat small fry pan with olive oil spray and place over medium-high heat
  2. Place chicken in pan and coat with herbs of choice
  3. Stir regularly for 6-8 mins or until cooked through
  4. Meanwhile, place lettuce, cucumber, tomatoes, olives and feta into a medium bowl
  5. Add cooked chicken to the bowl and top with olive oil and vinegar
  6. Mix to combine and serve

 

Low Carb Fajita Chicken Wraps

Calories: 340 | Carbs: 20g , Protein: 42g , Fats: 8g (Per serving)

Ingredients: 

 

  • Mountain Wrap
  • 120g raw Chicken breast, cut into strips
  • 1 cup Baby spinach leaves
  • ¼ cup Carrot, grated
  • 1 tbsp Low-fat sour cream
  • 2 tbsps Fajita or Mexican seasoning
  • Spray Olive oil

Method: 

  1. In a small bowl, add chicken and seasoning and stir to coat evenly
  2. Coat small pan in oil and place medium-high heat
  3. Add chicken and stir regularly for 6-8 minutes or until cooked through
  4. Meanwhile, place wrap on a plate and add spinach and carrot
  5. Allow chicken to cool slightly, then add to wrap and top with sour cream
  6. Fold wrap, serve immediately and enjoy!

 

Vegetarian Frittata

Calories: 228 | Carbs: 8g , Protein: 18g , Fats: 13g (Serves 2 – per serving)

Ingredients: 

 

  • 4 Eggs
  • ¼ cup Skim milk
  • ½ cup Red capsicum, diced
  • ½ cup mushrooms, sliced
  • 4 tbsps parmesan cheese
  • 2 cup Cherry tomatoes, halved
  • 25g Light feta cheese, crumbled
  • 1 tsp mixed herbs
  • Salt and pepper to taste

Method: 

  1. Preheat oven to 180C and line a small oven safe tray with baking paper
  2. In a large bowl, add all ingredients, except for parmesan cheese and mix to combine
  3. Pour egg mixture into tray and top with parmesan cheese
  4. Bake for approx. 20-30 mins or until centre is just firm
  5. Once cooked, remove from pan and place on cooling rack
  6. Slice in half, serve immediately and enjoy or refrigerate for 3-4 days

Sweet Chilli Tuna Salad

Calories: 290 | Carbs: 21g , Protein: 24g , Fats: 10g (Per serving)

Ingredients: 

 

  • 3 cups Mixed lettuce, chopped
  • 1 small tin Tuna in springwater, drained
  • 1 medium Tomato, diced
  • ½ cup Cucumber, diced
  • ½ cup Carrot, grated
  • 2 tbsps Parmesan cheese
  • 1 tsp Olive oil
  • 1 tbsp light Sweet Chilli sauce

 

Method: 

  1. Add all ingredients to a large bowl and mix to combine
  2. Serve and enjoy

 

Dinner

Zoodle Bolognese

Calories: 260 | Carbs: 18g , Protein: 30g , Fats: 10g (Serves 2 – per serving)

Ingredients: 

 

  • 250g extra lean Beef mince
  • 2 medium Zucchini, spiralled
  • 1 cup canned Tomatoes
  • 2 cups mushrooms, chopped
  • 1 cup Carrot, grated
  • 1 tsp Olives
  • 1 tbsp Basil, chopped
  • 1 tsp chives, chopped
  • Salt and pepper to taste

 

Method: 

  1. Lightly coat a large fry pan with oil and place over high heat
  2. Add mince to pan and cook until browned
  3. Add mushrooms, carrot, olives, canned tomatoes, basil, chives, salt and pepper and simmer for 10-15 minutes
  4. Meanwhile, place zucchini in a Tupperware container with lid placed on top (not closed) and cook in the microwave for 1-3 minute until desired consistency is reached. Check zucchini every minute
  5. Divide the zucchini between 2 bowls and top evenly with Bolognese sauce. Serve immediately or refrigerate for 2-3 days

 

Garlic Prawn Cauliflower Fried Rice

Calories: 270 | Carbs: 10g , Protein: 28g , Fats: 10g (Per serving)

Ingredients: 

 

  • 150g Prawns
  • 1 cup Cauliflower rice (grated or blended)
  • ½ cup Red capsicum, diced
  • ¼ cup Brown onion, diced
  • 2 cloves Garlic, minced
  • 1 tsp Chives
  • 1 tsp Butter
  • 1 pinch Dried Chilli flakes (optional)
  • 1 spray Olive oil

 

Method: 

  1. Coat a small frypan with olive oil and place over medium heat
  2. Add cauliflower rice, onion and capsicum and cook for 5-10 minutes or until vegetables begins to soften. Set aside in a bowl and cover with foil to keep warm
  3. In the same pan add butter, chives, prawns and chilli flakes. Cook for 2-3 minutes until prawns curl and change colour
  4. Add prawns to cauliflower rice and serve

 

Tofu Stir Fry

Calories: 325 | Carbs: 14g , Protein: 26g , Fats: 15g (Serves 2 – per serving)

Ingredients: 

 

  • 250g extra firm Tofu
  • 400g stir fry Vegetables (fresh or frozen)
  • 1 cup Cauliflower rice (grated or blended)
  • 2 tbsps Soy sauce
  • 2 tbsps liquid Vegetable stock
  • 1 tsp Corn starch
  • 1 tsp Ginger, minced
  • 2 tsp Olive oil
  • ½ tsp Rice vinegar or Fish sauce

Method: 

  1. Drain the tofu and wrap each block with paper towels and press down to remove excess liquid
  2. Coat a large frypan or wok in oil and place over medium-high heat. Once hot, add the tofu and drizzle with soy sauce, stirring occasionally until moisture has cooked off and tofu is golden. Set aside.
  3. Place vegetables into pan and cook until softened slightly. In a small dish combine remaining soy sauce and olive oil, stock, corn-starch, ginger, and fish sauce to create the sauce. Add tofu back into pan, followed by the sauce and stir to combine.
  4. Heat cauliflower rice in microwave with lid on slightly for 5 minutes or until tender
  5. Divide cauliflower rice between 2 bowl and top with stir fry

 

Mexican Stuffed Capsicums

Calories: 265 | Carbs: 9g , Protein: 32g , Fats: 9g (Per serving)

Ingredients: 

 

  • 1 Red capsicum
  • 150g Turkey or lean Beef mince
  • ¼ cup Cauliflower rice
  • 2 tbsps Corn
  • 2 cloves Garlic, crushed
  • ¼ cup Brown onion, diced
  • 1 tbsp Beef stock, liquid
  • 2 tsps Taco or Mexican seasoning
  • 1 tbsp Parmesan cheese
  • 1 spray Olive oil

 

Method: 

  1. Pre heat oven to 180C and line a tray with baking paper
  2. With a sharp knife, remove the top of the capsicum and hollow out the centre. Slice the bottom of the cucumber to make it flat without cutting a hole
  3. Coat a small frypan with oil and place over high heat. Add onion and garlic and cook until fragrant. Add mince and cook, breaking it up as you go until brown. Add Mexican seasoning, stock and corn cook for a further 2-3 minutes
  4. Meanwhile, heat cauliflower rice in microwave with lid on slightly for 3 minutes or until tender
  5. Fill capsicum with cauliflower rice and mince mixture and cover tray with foil. Bake in the oven for 40 minutes and take out to top with cheese. Place back into oven without foil, until cheese has melted
  6. Serve and enjoy!

Fish and Chips with Salad

Calories: 350 | Carbs: 19g , Protein: 35g , Fats: 13g (Per serving)

Ingredients: 

 

  • 2 Bassa fillets, defrosted
  • 150g spud lite or Carisma potatoes, cut into strips
  • 1 cup baby spinach
  • ¼ cup cucumber, diced
  • 5 cherry tomatoes, halved
  • 3 tsp olive oil
  • 2 Tb mixed herbs
  • 3 tsp lemon juice
  • 4 slices of lemon
  • Salt and pepper to taste

 

Method: 

  1. Pre heat oven to 180C and line a tray with baking paper
  2. Place potatoes on one half of the tray and drizzle with 1tsp oil and 1Tb mixed herbs and toss to coat. Bake in oven for 20 minutes
  3. Meanwhile, prepare salad by placing spinach, cucumber, tomatoes, 1tsp olive oil and 1 tsp of lemon juice in a bowl and mix to combine. Set aside.
  4. After 20 minutes, take the potatoes out, flip them and place the fish on tray beside them. Drizzle with remaining oil, lemon juice, salt and pepper and top with lemon slices.
  5. Bake in the oven for a further 10-12 minutes or until fish starts to flake with a fork.
  6. Serve fish, chips and salad on a plate and enjoy!

 

Grilled Herb Chicken and Asparagus

Calories: 250 | Carbs: 10g , Protein: 41g , Fats: 4g (Per serving)

Ingredients: 

  • 120g chicken breast
  • 6 spears of asparagus
  • 1 Tb lemon juice
  • 1 Tb soy sauce
  • 1 Tb Dijon mustard
  • 1 clove garlic, crushed
  • 2 tsp mixed herbs
  • 1 tsp corn starch
  • 1 spray olive oil

 

Method: 

  1. Add lemon juice, soy sauce, garlic, herbs and corn-starch to a bowl to create the marinade. Set aside ¼ of the marinade and add chicken to the remaining marinade in the bowl, allowing to sit for 20 minutes (or ideally overnight).
  2. Lightly coat a large frypan with olive oil and place over medium-high heat
  3. Add chicken to pan and cook on each side for 5-6 minutes or until cooked through
  4. Meanwhile, grill asparagus on same pan, for 4 minutes or until tender
  5. Plate up chicken and asparagus and brush the marinade that was set aside on the asparagus and chicken if desired.
  6. Serve immediately and enjoy!

 

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