Breakfast
Bowl of sultana and bran flakes with half a cup of reduced fat milk
Slice of raisin toast with a scrape of margarine
1 kiwifruit
Provides: 1 1/2 serves of breads/cereals, 1/2 serve of fruit, 1/2 serve of dairy.
Morning tea
Banana milkshake (1 banana blended with 1 cup reduced fat milk)
Provides: 1 serve of dairy, 1 serve of fruit.
Lunch
Tuna and four bean salad:
Small can of tuna in spring water (drained)
1/2 cup of four bean mix
1 1/2 cups of salad vegetables (beetroot, tomato, cucumber, cherry tomatoes)
Small wholemeal bread roll
Provides: 2 1/2 serves of vegetables, 1/2 serve of breads/cereals, 1/2 serve of meat.
Afternoon tea
4 whole wheat biscuits with ricotta cheese, tomato and cracked pepper
Provides: 1 serve of breads/cereals, 1 serve of dairy, ½ serve of vegetables.
Dinner
Chicken and vegetable stir fry:
100g of skinless chicken breast
1 cup of cooked 99% fat free noodles
1 1/2 cups of stir fry vegetables (onion, bok choy, snow peas, green and red capsicum)
Oyster sauce
1/2 tablespoon of olive oil
Provides: 1 serve of breads/cereals, 1 serve of meat, 3 serves of vegetables, 1 serve of extra food.
Supper
Cup of fresh fruit salad with 1/2 tub diet fruit yogurt
Provides: 1 serve of fruit, 1/2 serve of dairy.
- Remember to keep up your fluid intake. Drink around 2 litres of water or sparkling mineral water every day.