Breakfast
ŘTomato & avo toast
VOLFHV VR\ŎOLQVHHGWRDVW
WRSSHG ZLWK¼DYRFDGR
VOLFHG WRPDWR J IHWD
D GUL]]OH RI ROLYH RLO
(2050kJ/490cal total)
Lunch
ŘSmoked salmon &
cream cheese crackers
[ 5\YLWD FULVSEUHDGV ZLWK
J VPRNHG VDOPRQ
WEV OLJKW FUHDP FKHHVH
¼DYRFDGR EDE\ VSLQDFK
Ř 1 3LQN /DG\ DSSOH
(2280kJ/545cal total)
Dinner
ŘGreen goddess
buddha bowl (p49)
Ř[ 17 J WXE UHGXFHGIDW
*UHHNVW\OH \RJKXUW ZLWK
½EDQDQD WEV ZDOQXWV
(3200kJ/765cal total)
Snacks
Ř FHOHU\ VWDONV ŵOOHG
ZLWK WEV SHDQXW EXWWHU
Ř 1 VPDOO VNLP FDSSXFFLQR
(1180kJ/280cal total)Breakfast
ŘBircher overnight oats
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PLON {ŝ³FXS *UHHNVW\OH
\RJKXUW ½JUDWHG DSSOH
VRDNHG 7RS ZLWK½FXS
EHUULHV WEV ZDOQXWV
Ř 1 VPDOO VNLP ODWWH
(2580kJ/620cal total)
Lunch
ŘTuna pita pocket
[ J FDQ WXQD [ J
FDQ FKLFNSHDV J IHWD
FDSVLFXP WRPDWR EDE\
VSLQDFK LQ D ZKROHPHDO
SLWD SRFNHW
(1800kJ/430cal total)
Dinner
ŘSingapore prawn
noodles (p89)
Ř ODUJH PDQJR
(2680kJ/640cal total)
Snacks
Ř VTXDUHV GDUN FKRFRODWH
Ř J DOPRQGV
Ř FXS FDUURW FHOHU\
VWLFNV ZLWK WEV KRXPPRV
(1640kJ/390cal total)MONDAY TUESDAY WEDNESDAY
Compiled by
HFGdietitian
Karissa Woolfe
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QXWULWLRQ QHHGV
RQ S
Each day’s
menu gives
you ...
Řabout8700kJ
(about 2000cal)
for weight
maintenance
Ř2servesof
fruit and 5
serves of
veg,so you
get a variety
of anti-ageing
antioxidants
Řmore than35g
of fibreto keep
you feeling full
Řeasy snacks,
including a daily
handful of nutsBreakfast
ŘChia & mixed berry
breakfast pudding (p70)
Ř 1 VPDOO VNLP FDSSXFFLQR
(1730kJ/410cal total)
Lunch
ŘEgg & salad roll
KDUGERLOHG HJJV
WVS ORZIDW PD\R EDE\
VSLQDFK JUDWHG FDUURW
WRPDWR RQ D JUDLQ\ UROO
Ř 1 EDQDQD
(1780kJ/425cal total)
Dinner
ŘBarbecued turmeric
fish tacos with corn
& chilli salad (p44)
ŘStrawberry, amaretti
& nectarine tart (p74)
(2660kJ/635cal total)
Snacks
Ř [ J WXE UHGXFHGIDW
GUHHNVW\OH \RJKXUW ZLWK
WEV VKUHGGHG FRFRQXW
NLZLIUXLW VWUDZEHUULHV
Ř½UDZ FDSVLFXP ILOOHG
ZLWK [ J FDQ WXQD
Ř J ZDOQXWV
(2550kJ/610cal total)Daily total:
8720kJ (2090cal)Daily total:
8700kJ (2080cal)Daily total:
8710kJ (2080cal)90 KHDOWK\IRRGJXLGHFRPDX
Your anti-ageing