Australian Healthy Food Guide - November 2017

Breakfast

ŘSweet corn & capsicum

fritters with avocado

smash (p72)

Ř 1 ORQJ EODFN FRIIHH

Ř 1 RUDQJH

(2080kJ/500cal total)

Lunch

ŘMushroom &

haloumi burger (p62)

Ř  [ J WXE UHGXFHGIDW

*UHHNVW\OH \RJKXUW ZLWK

 WEV VKUHGGHG FRFRQXW

NLZLIUXLW VWUDZEHUULHV

(2930kJ/700cal total)

Dinner

ŘStuffed vegetables

with red rice, beans,

feta & dill (p50)

(1720kJ/410cal total)

Snacks

Ř  9LWD:HDW JUDLQV

WRSSHG ZLWK  [ J FDQ

WXQD VOLFHG WRPDWR

GLFHG UHG RQLRQ

Ř J ZDOQXWV

(1890kJ/450cal total)

Breakfast

ŘRicotta & honey toast

 VOLFHV VR\ŎOLQVHHG WRDVW

WRSSHG ZLWK  WEV VPRRWK

ULFRWWD  VOLFHG EDQDQD

 WVS KRQH\

Ř 1 VPDOO VNLP FDSSXFFLQR

(1990kJ/480cal total)

Lunch

ŘTuna & couscous salad

 [ J FDQ WXQD  [ J

FDQ FKLFNSHDV½FXS

FRXVFRXV FDSVLFXP

WRPDWR EDE\ VSLQDFK

ZLWK D GUL]]OH RI ROLYH RLO

(2180kJ/520cal total)

Dinner

ŘSmoky sweet potato

& quinoa burger (p62)

Ř  [ PO JODVV ZLQH

(2730kJ/650cal total)

Snacks

Ř J FDVKHZ QXWV

Ř½FXS UHGXFHGIDW

*UHHNVW\OH \RJKXUW

ZLWK¼FXS EOXHEHUULHV

 WEV VKUHGGHG FRFRQXW

Ř  *UDQQ\ 6PLWK DSSOH

(1820kJ/435cal total)

Breakfast

ŘBircher overnight oats

VHH 7XHVGD\

(2140kJ/510cal total)

Lunch

ŘChicken pita pocket

J FRRNHG FKLFNHQ

EUHDVW¼VPDOO DYRFDGR

 WVS SHVWR VOLFHG WRPDWR

EDE\ VSLQDFK LQ D

ZKROHPHDO SLWD SRFNHW

Ř  PHGLXP SHDU

(2110kJ/505cal total)

Dinner

ŘDukkah-crusted lamb

skewers with beetroot

& cabbage slaw (p49)

Ř[ 7 J WXE UHGXFHGIDW

*UHHNVW\OH \RJKXUW ZLWK

 FXS IUXLW VDODG

(2800kJ/670cal total)

Snacks

Ř J SLVWDFKLR QXWV

Ř  9LWD:HDW JUDLQV ZLWK

J UHGXFHGIDW FKHHVH

(1600kJ/380cal total)

THURSDAY FRIDAY SATURDAY SUNDAY

NOVEMBER 2017+($/7+< )22' *8,'( 91

Daily total:

8650kJ (2070cal)

Daily total:

8720kJ (2090cal)

Daily total:

8620kJ (2060cal)

Daily total:

8710kJ (2080cal)

Your skin will love this

antioxidant-rich menu!

Karissa Woolfe, +)* dietitian

❛

❜

Breakfast

ŘBuckwheat & blueberry

pancakes (p72)

ŘFXSGLFHGZDWHUPHORQ

(1200kJ/290cal total)

Lunch

ŘMushroom noodle

stir-fry with fried

egg (p65)

Ř0HGMRROGDWHV

(2590kJ/620cal total)

Dinner

ŘChicken, citrus &

roasted sweet potato

tray bake (p50) ZLWK

FXSVWHDPHGEURFFROLQL

ŘStrawberry, amaretti

& nectarine tart (p74)

(2530kJ/605cal total)

Snacks

Ř[ 17 JWXEUHGXFHGIDW

*UHHNVW\OH\RJKXUWZLWK

1 EDQDQD  WEVZDOQXWV

Ř9LWD:HDWJUDLQV

ZLWKWEVSHDQXWEXWWHU

(2390kJ/570cal total)

meal plan