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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Breakfast |
3/4 cup of Special K® topped with 125ml skim milk, 100g low-fat yoghurt and 50g berries |
1 cup Bircher muesli topped with 100g low-fat natural yoghurt & 50g berries |
Breakfast smoothie made with 200ml low-fat milk, 100g low-fat yoghurt, 1 medium banana and 1 tbsp LSA mix (linseeds, sunflower seeds & almonds).
1 English muffin with 1tbsp honey |
1 cup of untoasted muesli topped with 150g low-fat yoghurt, 1/2 tbsp silvered almonds and 50g mixed berries |
2/3 cup of untoasted muesli topped with 100g low-fat natural yoghurt & 50g berries |
2 pancakes with 200g low-fat vanilla yoghurt, 100g berries and 1 tbsp honey |
3/4 cup untoasted muesli topped with 125ml skim milk, 100g low-fat yoghurt and 1 medium banana |
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Morning Tea |
Fruit salad |
1 slice cafe-style raisin toast with 1 tsp vitamin D fortified table spread |
1 slice cafe-style raisin toast with 1 tsp vitamin D fortified table spread |
30g Low-fat cottage cheese with tomatoes on 2 crispbread |
200g tub low-fat yoghurt |
Regular skinny latte |
Small tin of sardines |
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Lunch |
50g Lean roast beef with chutney, 1 slice of reduced-fat cheese, spinach & tomato on a medium wholemeal pita
Piece of fruit |
50g calcium-set tofu and vegetable stir-fry with 3/4 cup hokkein noodles |
50g tuna with spinach, reduced-fat feta, roasted beetroot and pumpkin salad
Small wholegrain dinner roll |
Grilled tinned salmon (small tin) on 2 slices of wholegrain bread with 2 slices reduced-fat cheese & tomato served with side salad |
Toasted skinless chicken, avocado and reduced-fat cheese sandwich
Apple |
2 x sushi with meat, chicken or fish
Piece of fruit |
Lentil salad with rocket, reduced-fat feta, capsicum, sun-dried tomatoes and pumpkin |
|
Afternoon Tea |
30g almonds |
200g tub of low-fat yoghurt |
30g almonds |
200g tub of low-fat yoghurt |
Rice crackers with light hommous dip |
Carrot and celery sticks with low-fat tzatziki dip |
1 cup of air popped popcorn mixed with silvered almonds and dried apricots |
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Dinner |
120g grilled salmon with stir-fried Asian greens and 4 steamed chat potatoes |
100g steak with 1 cup mashed potato and steamed vegetables |
Calcium-set tofu and vegetable stir-fry |
Oven baked chicken (100g) with 2 tsp pesto and 1 slice lean ham served with 4 small roasted chat potatoes and salad |
Beef (100g) green curry with 1 cup steamed rice |
Spinach and ricotta cannelloni (3 tubes) with a garden salad |
Garlic prawns (6) with 1 cup brown rice and steamed vegetables |
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Dessert/
Supper |
2/3 cup of Special K with Chocolatey Flakes topped with 125ml skim milk |
250ml low-fat fruit smoothie (made with low-fat yoghurt, and skim milk) |
200g low-fat fruit yoghurt |
2 x fruit skewers with a drizzle of melted chocolate |
2 scoops low-fat chocolate ice-cream |
250ml low-fat fruit smoothie (made with low-fat yoghurt, and skim milk) |
1 slice cafe-style raisin toast with vitamin-D fortified table spread |
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