Breakfast- Egg&avoontoast
2 slicessoy–linseedtoast
toppedwith ¼ avocado,
2 hard-boiledeggs & 20g
reduced-fatfeta
(1600kJ/380caltotal)
Lunch - LeftoverChicken,
spinach&potato
traybake(p70) - 1 orange
(2400kJ/570caltotal)
Dinner - Polenta-crumbedfish
lettucewraps(p58)
(1200kJ/290caltotal)
Snacks - 1 cup carrotsticks
& 2 tbs hoummos - 1 banana
& 10 almonds
(1100kJ/260caltotal)
Breakfast- Berryporridge
½ cup rolledoats, ½ cup
frozenmixedberries&
200mlreduced-fatmilk,
toppedwith 1 tbs plain
reduced-fatyoghurt&
2 tsp mixedseeds
(1400kJ/330caltotal)
Lunch - Bakedbeansontoast
1 slice soy–linseedtoast
toppedwith ¼ avocado
& 1 x 130g tin reduced-salt
bakedbeans - 1 mandarin
(1400kJ/330caltotal)
Dinner - Chicken,spinach&
potatotraybake(p70)
(2100kJ/500caltotal)
Snacks - 1Apple&cinnamon
cookie(p55) - 1 regularskim latte
- 1 x 170g tub plain
reduced-fatyoghurt
& 2 passionfruit
(1500kJ/360caltotal)
Breakfast
PB&bananatoast- 2 slices soy–linseed
toast with 1 tbs peanut
butter& 1 slicedbanana
(1800kJ/430caltotal)
Lunch - Falafelpitapocket
1 wholemealpita pocket
filled with 3 store-bought
falafels,2 tbs reduced-fat
tzatziki,1 cup mixedsalad
leaves,1 slicedtomato,
¼ dicedcucumber&
¼ dicedred onion
(1700kJ/410caltotal)
Dinner - Fryingpanbaked
eggswithharissa&
silverbeet(p44)
(1500kJ/360caltotal)
Snacks - 1 x 170g tub plain
reduced-fatyoghurt - 2 kiwifruit
- 10 almonds
(1300kJ/310caltotal)
Learnmore about
your individual
nutritionneeds
on p94.
EACHDAY’S
MENUGIVES
YOU...- about6300kJ
(about1500cal)
forgradual
weightloss - almost40gof
fibretokeep
youfull - 2-3satisfying
snacksfor
workorhome - 100%ofyour
dailyvitamin
A,C&Efor
immunity
Daily total:
6300kJ (1510cal)Daily total:
6400kJ (1530cal)Daily total:
6400kJ (1530cal)90 healthyfoodguide.com.auCompiled
by HFG dietitian
Melissa Meier
MONDAYTUESDAYWEDNESDAY
YOUR LOW-KJ