Breakfast
Small bowl of raw muesli topped with half a banana and diced dried apricots
½ cup of reduced fat milk
Toasted wholemeal English muffin with strawberry jam
Small glass of pineapple juice
Provides: 2 serves of breads/cereals, 2 serves of fruit, 1½ serves of dairy.
Morning Snack
Tub of reduced fat, natural vanilla yogurt with ½ cup of canned peaches stirred through
Provides: ½ serve of fruit, 1 serve of dairy.
Lunch
Tandoori chicken and salad sandwich:
2 slices of wholegrain bread
80g of marinated tandoori chicken breast
1 ½ cups of salad vegetables (avocado, sliced tomato, fresh/canned asparagus)
Provides: 1 serve of bread/cereals, 1½ serves of vegetables, ¾ serve of meat.
Afternoon Snack
2 pikelets with ½ cup of stewed/canned blueberries
Mug of hot MILO made with reduced fat milk
Provides: 1serve of breads/cereals, ½ serve of fruit, 1 serve of dairy.
Dinner
Steak Dianne:
100g of grilled fillet steak
2 tablespoons of Steak Dianne sauce
1 ½ cups of vegetables (spinach, carrots, mushrooms)
1 baked potato with a tablespoon light sour cream
Provides: 4 serves of vegetables, 1 serve of meat, 1serve of extra food.
Evening Snack
Small bowl of low fat ice cream with fresh strawberries and passionfruit
Provides: 1 serve of fruit, 1 serve of extra food.
- Remember, your fluid intake is just as important as the food you eat. Try to drink around 2 litres of water or sparkling mineral water every day.