NuShape Canberra - Suggested 4 Week Menu

  Click to go to the ORDER FORM
 Click to view Delivery Schedule 

To see if you are starting on week A,B,C or D, click to view the Calendar below.

NUSHAPE MENU WEEK A

DAY

Choice of Quickstart or Traditional Breakfasts

LUNCH

EXTRA SNACK

 

QUICKSTART
SHAKE

TRADITIONAL
BREAKFASTS

AND SNACK 1200

For 1500 Calories Only

1

Protein Shake

NuShape Low Carb Muesli
(50g or ½ tub)

Avocado and Cheese Melt *
Creamy avocado spread on a grainy muffin with sliced turkey, cheese and salad sticks

SNACK
Sliced Pears and low fat Custard
 

BBQ Rice cakes

and cream Cheese

2

Protein Shake

Soy and Linseed toast with peanut butter


Tandoori Chicken Salad

Mildly spiced chicken breast, garden vegetables and mint yoghurt dressing

SNACK
Locarb Muesli bar
 

Hommus dip and

Turkish bread

3

Protein Shake

Crumpet, jam and low fat yoghurt


Spinach Frittata & Salad

SNACK
Popcorn
 

Low Fat Fruit Muffin

4

Protein Shake

Weet bix

 


Silverside Sandwich
Low carb bread, lean corned silverside, cheese, tomato and coleslaw

SNACK
Lamington cake
 

Low fat Yoghurt

5

Protein Shake

Locarb grain toast with vegemite


Beef Ravioli with Chunky Italian Sauce

SNACK
Creamy egg with
Harvest Wheat Crackers
 

Fruit and Nut Loaf and Margarine

6

Protein Shake

NuShape Low Carb Muesli

(50g or ½ tub)


Hearty Chicken & Vegetable Soup
with rye bread

SNACK
Wild Berry Mousse
 

Ryvita biscuits,

sliced cheese and tomato

7

Protein Shake

English Muffin

with breakfast sausage hotpot


Hawaiian Pizza

SNACK
Low carb muffin
 

Jatz and cream cheese

Some items may vary from the printed menu due to your personal menu choices or unavailability of ingredients.

DINNERS

These can be eaten in any order. 

1.        Tuna Bake

Our favourite blend of tuna, cottage cheese and selected vegetables, topped with tasty cheese and baked till golden

2.        Thai Green Chicken Curry

Tender chicken in a Thai Curry Sauce infused with lemon grass and fresh basil, served with steamed Basmati rice

3.        Roast Chicken

Succulent chicken breast pieces, traditional gravy with sage and baked potato

4.        Oriental Pork & Hokkein Noodles

Lean pork mince, shitake mushrooms and cashews stir fried in hoisin and oyster sauce with Asian vegetables

5.        Beef Stroganoff

Lean and tender beef pieces smothered in a creamy mushroom sauce and served with pasta

6.        Shepherd's Pie

Tasty beef mince and vegetables topped with mashed potato and baked until golden

7.        Tortellini in Sweet Potato Sauce

Vegetarian Tortellini pasta, topped with a sweet potato sauce and tasty cheese - side vegetables included

 

You will receive a selection of six side vegetables from the following.   Please add one to each meal with the exception of vegetarian meals.

·   Steamed Traditional Vegetables

·   Mediterranean Vegetables

·   Green Beans, Corn And Pine Nuts

·   Vegetables Au Gratin

·   Green Winter Vegetables

·   Creamed Cauliflower (on request only)

 
 

NUSHAPE MENU WEEK B

DAY

Choice of Quickstart or Traditional Breakfasts

LUNCH

EXTRA SNACK

 

QUICKSTART SHAKE

BREAKFAST

AND SNACK 1200

For 1500 Calories Only

1

Protein Shake

NuShape Low Carb Muesli
(50g or ½ tub)

BBQ Chicken Salad

Marinated chicken breast with wombok salad, soy sauce and crunchy noodles
 


Pikelets with berry ricotta spread
 

Dried fruit and nut cup

2

Protein Shake

Raisin toast and margarine


Ham And Egg Salad
 


Tomato Dip and Vegetable sticks
 

Crumpet with honey *

3

Protein Shake

Low GI Cereal


Tuna Tortilla Wrap

Tuna and mayonaise with grated carrot and cheese in flat bread
 


Chocolate Mousse
 

BBQ Rice Cakes
and Vegemite

4

Protein Shake

Rye toast
and Buttered Mushrooms


Chicken Laksa

Spicy coconut and chicken soup
 


SNACK
Water crackers and cream cheese
 

Fruit Salad

5

Protein Shake

Chicken Frittata


Pizza Supreme
 


SNACK

Popcorn

Low fat Yoghurt

6

Protein Shake

NuShape Low Carb Muesli
(50g or ½ tub)

Beef Burrito

An all time favourite
 


SNACK

Anzac Muesli Slice

 

Savoury Corn Puffs

7

Protein Shake

Multigrain toast
and baked Beans

 

Creamy Tomato Soup

with a grainy muffin and cheese
 


SNACK

Citrus Mousse
 

Low fat fruit muffin

Some items may vary from the printed menu due to your personal menu choices or unavailability of ingredients.

* Requires Toasting

DINNERS

These can be eaten in any order.

8.        Fisherman's Pie

A combination of smoked fish and tender white fillets, mixed with seasonal vegetables in a mornay sauce topped with puff pastry

9.        Chicken Cordon Bleu

Lightly crumbed chicken breast, topped with ham and cheese, served with a creamy potato bake

10.        Chicken Korma

Tender chicken breast pieces cooked in a delicious mild Indian curry sauce with steamed Basmati rice

11.        Beef Rissoles with Green Peppercorn Sauce

Tasty grilled beef patty with a spicy green pepper sauce. Served with pasta

12.        Terriyaki Chicken Breast

Grilled whole chicken breast, with a light teriyaki glaze.

13.        Hungarian Beef Goulash

A hearty beef casserole, smothered in a rich paprika sauce with just a hint of sour cream. Served with steamed Basmati rice

14.        Spinach & Ricotta Slice

A generous portion of shredded seasonal vegetables, blended with creamy ricotta cheese and walnuts, topped with a herbed tomato sauce and tasty cheese. - Side vegetables included

You will receive a selection of six side vegetables from the following.   Please add one to each meal with the exception of vegetarian meals.

·         Steamed Traditional Vegetables

·         Mediterranean Vegetables

·         Green Beans, Corn And Pine Nuts

·         Vegetables Au Gratin

·         Green Winter Vegetables

·         Creamed Cauliflower (on request only)
 

NUSHAPE MENU WEEK C

DAY

Choice of Quickstart or Traditional Breakfasts

LUNCH

EXTRA SNACK

 

QUICKSTART
SHAKE

TRADITIONAL
BREAKFASTS

AND SNACK 1200

For 1500 Calories Only

1

Protein Shake

Raisin toast and margarine

Chicken Drumsticks
with Kashmir Rice Salad

SNACK
Fruit and nut loaf with margarine
 

French Onion Dip and Jatz

 

2

Protein Shake

NuShape Low Carb Muesli
(50g or ½ tub)


Creamy Chicken Tortilla

Flat bread with chicken in creamy dressing with salad

SNACK
Low fat muesli bar
 

Vita Wheat, cheese and vegemite

3

Protein Shake

Soy linseed toast with ham and cheese


Roast Pumpkin and Bacon Quiche
with salad vegetables

SNACK
Low Fat Yoghurt
 

Low fat fruit muffin

4

Protein Shake

Low carb Cereal

 


Sausage Hot Pot
 with Veggie Rice

SNACK
Vintage Cheese with Salad sticks
 

Dried fruit and nut cup

5

Protein Shake

Crumpet, vegemite and fruit salad


Open Beef Burger
Aussie style open burger with beetroot

SNACK
Savoury Corn puffs
 

Sweet biscuits

6

Protein Shake

Ham Frittata


Meat Pie
Mrs Macs low fat pie and sauce

SNACK
Caramel mousse
 

Fruit and nut bar

7

Protein Shake

NuShape Low Carb Muesli
(50g or ½ tub)


Sweet Chilli Chicken Pizza
Made on a low carb pizza base

SNACK
Sliced peaches
 

Raisin bread and margarine

Some items may vary from the printed menu due to your personal menu choices or unavailability of ingredients.

DINNERS

These can be eaten in any order.

15.        Sweet and Sour Fish

Crunchy crumbed fish with a pineapple sweet and sour sauce

16.        Chicken Chasseur

Tender chicken breast pieces in a rich mushroom and red wine sauce

17.        Roast Turkey

Tender turkey breast with traditional gravy, baked potato, apricot and cranberry

18.        Spaghetti Bolognaise

Traditional bolognaise sauce served over pasta

19.    Satay Beef

An authentic peanut & coconut cream sauce over tender chunks of lean beef. 

20.        Mixed Grill

A lean beef burger and chipolata sausage served with a rich brown gravy and mashed potato

21.        Chunky Vegie Curry

A thick and hearty vegetable combo with chick peas, kidney beans and a mild curry sauce. Served with steamed Basmati rice - Side vegetables included

 

You will receive a selection of six side vegetables from the following.   Please add one to each meal with the exception of vegetarian meals.

 

·    Steamed Traditional Vegetables

·    Mediterranean Vegetables

·    Green Beans, Corn And Pine Nuts

·    Vegetables Au Gratin

·    Green Winter Vegetables

·    Creamed Cauliflower (on request only)
 

NUSHAPE MENU WEEK D


DAY

Choice of Quickstart or Traditional Breakfasts

LUNCH

EXTRA SNACK

 

QUICKSTART
SHAKE

TRADITIONAL
BREAKFASTS

AND SNACK 1200

For 1500 Calories Only

1

Protein Shake

Multigrain toast
and baked beans


Egg And Creamy Potato Salad

SNACK
 Fruit and nut bar
 

Chocolate mousse

2

Protein Shake

Rye toast with breakfast sausage hot pot

Quiche Lorraine

With crunchy garden salad

SNACK
Apple Crumble
 

 

Popcorn

 

3

Protein Shake

NuShape low carb muesli
(50g or ½ tub)

Turkey Pita Pocket

Fill-able pocket with diced turkey salad and Caesar dressing

SNACK
Low Fat Cheese and vegetables
 

Low carb muesli bar

4

Protein Shake

Weet bix

Tuna Muffin Melt *

Grainy muffin, tuna with mayo, tomato and cheese

SNACK
Low carb yoghurt coated muesli bar
 

Linseed bread cheese and mustard

5

Protein Shake

Low carb grainy toast and jam


Sweet & Sour Chicken

with rice

SNACK
Low fat fruit muffin
 

Olives, pickled onions and vintage cheese

6

Protein Shake

Omelette


Pumpkin Soup

With foccacia and cream cheese

SNACK
Ryvita, ham and cheese
 

Choc chip cake

7

Protein Shake

NuShape low carb muesli
(50g or ½ tub)


Chicken Burger

With cheese and pineapple

SNACK
Dried fruit and nut cup
 

Low fat Yoghurt

Some items may vary from the printed menu due to your personal menu choices or unavailability of ingredients.

*Requires Toasting

DINNERS

These can be eaten in any order. 

22.        Crumbed Fish Mediterranean

Crumbed fish with penne pasta and a rich Italian tomato and basil sauce

23.        Traditional Corned Beef

Lean trimmed corned silverside with a mild mustard sauce & creamed cauliflower mash

24.        Country Chicken Casserole

Creamy blend of mushrooms and vegetables over braised herbed chicken

25.        Cheesy Hawaiian Wrap

Tortilla bread filled with salsa, smoked ham, capsicum, pineapple, shallots and cottage cheese. Topped with a light cheese sauce

26.        Chilli Beef Con Carne

Lean beef mince in a rich chilli tomato sauce with red kidney beans and Mexican spices

27.        Sausages with Onion Gravy

Baby beef sausages in a caramelised onion gravy and sweet potato mash

28.        Vegetable Patty

A lightly crumbed potato and vegetable patty served with saffron rice - side vegetables included 

You will receive a selection of six side vegetables from the following.   Please add one to each meal with the exception of vegetarian meals.

 

·         Steamed Traditional Vegetables

·         Mediterranean Vegetables

·         Green Beans, Corn And Pine Nuts

·         Vegetables Au Gratin

·         Green Winter Vegetables

·         Creamed Cauliflower (on request only)

 

Today's Date: 

2008

  January 2008   February 2008   March 2008 
week
 C 
 D 
 A 
 B 
 C 
Mo Tu We Th Fr Sa Su 
    1  2  3  4  5  6
 7  8  9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31
   
week
 C 
 D 
 A 
 B 
 C 
Mo Tu We Th Fr Sa Su 
             1  2  3 
 4  5  6  7  8  9 10 
11 12 13 14 15 16 17 
18 19 20 21 22 23 24 
25 26 27 28 29
   
week
 C 
 D 
 A 
 B 
 C 
 D 
Mo Tu We Th Fr Sa Su 
                1  2
3   4  5  6  7  8  9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31
  April 2008   May 2008   June 2008 
week
 D 
 A 
 B 
 C 
 D 
Mo Tu We Th Fr Sa Su 
    1  2  3  4  5  6
 7  8  9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30
   
week
 D 
 A 
 B 
 C 
 D 
Mo Tu We Th Fr Sa Su 
          1  2  3  4 
 5  6  7  8  9 10 11 
12 13 14 15 16 17 18 
19 20 21 22 23 24 25 
26 27 28 29 30 31
  
week
 D 
 A 
 B 
 C 
 D 
 A 
Mo Tu We Th Fr Sa Su 
                   1 
 2  3  4  5  6  7  8 
 9 10 11 12 13 14 15 
16 17 18 19 20 21 22 
23 24 25 26 27 28 29 
30
  July 2008   August 2008   September 2008 
week
 A 
 B 
 C 
 D 
 A 
Mo Tu We Th Fr Sa Su 
    1  2  3  4  5  6
 7  8  9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31
   
week
 A 
 B 
 C 
 D 
 A 
Mo Tu We Th Fr Sa Su 
             1  2  3 
 4  5  6  7  8  9 10 
11 12 13 14 15 16 17 
18 19 20 21 22 23 24 
25 26 27 28 29 30 31
   
week
 B 
 C 
 D 
 A 
 B 
Mo Tu We Th Fr Sa Su 
 1  2  3  4  5  6  7
 8  9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
  October 2008   November 2008   December 2008 
week
 B 
 C 
 D 
 A 
 B 
Mo Tu We Th Fr Sa Su 
       1  2  3  4  5 
 6  7  8  9 10 11 12 
13 14 15 16 17 18 19 
20 21 22 23 24 25 26 
27 28 29 30 31
   
week
 B 
 C 
 D 
 A 
 B 
Mo Tu We Th Fr Sa Su 
                1  2
3   4  5  6  7  8  9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
   
week
 C 
 D 
 A 
 B 
 C 
Mo Tu We Th Fr Sa Su 
 1  2  3  4  5  6  7
 8  9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31