![]() ![]() Pesto Chicken Pasta: 1 cup wholemeal pasta with basil pesto sauce, chicken breast, feta cheese, cherry tomatoes and roasted asparagus, served with a side salad and vinegar dressing. Dress with 2tbsp tahini and 1tsp salt-reduced soy sauce. Tofu and Edamame Quinoa Bowl: Made with 170g firm tofu, 1/2 cup boiled edamame, ¾ cup cabbage, cucumber and 1 cup cooked quinoa. strawberries, blueberries, apple and orange) + 2 tbsp pistachios Snacksġ glass of calcium-fortified soy milk and a handful of almondsĮgg Toppers 4 Ways (1 serve) served with soy and linseed or pumpernickel bread and 1 glass of milk. baby spinach, rocket, cherry tomatoes), 1 tbsp pine nuts and vinegar dressing Dessert/Supperįruit Salad: 1 cup fresh fruit salad (e.g. Stuffed Peppers (1 serve) + 1 serve of garden salad (e.g. Tuna & Salad Wrap: 1 barley/ wholegrain wrap containing 100g tinned tuna, reduced-fat cheese, ½ mashed avocado and 2 cups salad vegetables (e.g. ![]() Porridge: 1/2 cup dried rolled oats + 2tb psyllium husk with 1 cup milk banana or mixed berries) + 2 tbsp psyllium husks SnacksĢ-3 wholegrain crackers with hummus and cucumber slices Day Four Dessert/Supperįruit Smoothie: 1 cup milk blended with1 serving of fruit (e.g. Pork Stir-fry: Made with 100g of lean pork and 2 cups of mixed vegetables stir-fried in canola oil. Turkey Avocado & Tomato Sandwich: Made with 2 slices of soy and linseed bread, spread with ½ mashed avocado, 100g sliced turkey, sliced tomatoes and 1 slice of cheese.ġ serve of fruit (e.g. Green Shakshuka(1 serve) + 1 glass of milk Lunch Yoghurt with Linseeds: 1 tub yoghurt with 1 tbsp linseeds Snacksġ serve of fruit + a handful of mixed nuts Day Three celery, carrot, broccoli) and 1 cup canned tomato – mixing through with salt-reduced vegetable stock and 1 cup cooked barley. Lentil, Vegetable & Barley Soup: Add 1 cup canned/cooked lentils to 1 cup vegetables (e.g. Feel free to add 1 tbsp of mustard or tomato/BBQ sauce. Homemade Beef Burger 100g pan-fried lean beef patty served up on 1 wholegrain flatbread roll with sliced tomatoes, ½ red onion sliced, 2 lettuce leaves and 1 slice of cheese. Wholegrain Cereal 3/4 cup wholegrain cereal with 2 tbsp psyllium husks, 1 cup milk and 1 tbsp almond flakes. Served with wholegrain bread.Ĭhicken & Mushroom Ravioli with Simple Tomato Sauce (1 serve) Dessert/Supperįruit Salad Dessert: 1 cup fresh fruit salad mixed through ½ cup reduced-fat Greek yoghurt Snacksģ slices of cheese (40g) + handful of walnuts Day Two Breakfast Season and dress with fresh parsley, olive oil, lemon juice and black pepper. Salmon Salad: 1 canned salmon + 1 cup of green salad, sliced tomatoes, ½ onion, ½ avocado and 2 tb chopped walnuts. Muesli Yoghurt: 1 cup (200g) of natural yoghurt with 2 tsp chia/linseed meal and 1/3 cup dry toasted muesli Those on existing medications or with any additional medical issues should seek advice from their health care practitioner before changing their diet.This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.It's also important to drink plenty of water.This meal plan provides 7 eggs per week.This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating** for adults (other than women over 51years and men over 70 years who may require additional milk, cheese or yoghurt).For personalised advice, seek the services of an Accredited Practising Dietitian. Your energy requirements vary depending on age, activity, health status, height and weight. ![]()
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