Day 1: Lunch

• Olive oil spray, for cooking
• 1⁄2 leek, white part only, finely chopped
• 1⁄2 carrot, finely chopped
• 1⁄2 stick celery, cut into thirds lengthways and thinly sliced
• 1⁄2 tbsp salt-reduced tomato paste
• 3 tbsp pearl barley, soaked in boiling water for 15 minutes
• 1⁄2 sprig thyme (optional)
• 1⁄2 litre salt-reduced chicken or vegetable stock
• 1⁄2 Desiree potato, cut into 1.5cm dice, steamed and chilled overnight
• 1⁄4 small sweet potato, cut into 1.5 cm dice, steamed and chilled overnight
• 70g chicken breast fillet
• 1⁄4 x 125g tin salt-reduced four-bean mix, drained and rinsed
• 1⁄4 zucchini, cut into 1.5cm dice

• Heat a large heavy-based saucepan or stockpot over medium heat and spray with olive oil.
• Add the leek, carrot and celery and cook for five minutes or until softened but not coloured.
• Stir in the tomato paste to coat the vegetables.
• Drain the barley, then add to the pan with the thyme (if using) and stir to combine.
• Pour in 3⁄4 of the stock and bring to the boil over high heat.
• Cover, then reduce the heat to low and simmer for 45 minutes.
• Add the potato and sweet potato and half the remaining stock, then return to the boil.
• Reduce the heat to low, cover and cook for 45 minutes, then add the chicken and remaining stock to the pan and return to the boil.
• Reduce the heat to low and simmer, covered, for a further 20 minutes or until the chicken is cooked through.
• Remove the chicken from the pan and either cut into bite-sized pieces or shred with two forks.
• Return the chicken to the pan, along with the beans and zucchini, and  cook for five minutes or until heated through. Remove and discard the thyme.
• Ladle the soup into a bowl and serve

Healthy Snacks

• 1 medium banana
• 125g of fresh berries
• 1 medium peach or nectarine
• 2 kiwi fruits

*Allow for up to 3 serves from your healthy snack list each day.