Breakfast- PB&bananatoast
2 slicessoy–linseedtoast
toppedwith 1 tbs peanut
butter& 1 slicedbanana
(1800kJ/430caltotal)
Lunch - Chickpea&tunasalad
½ cup chickpeas,1 x 95g
can tuna in oil (drained),
1 cup lettuce,10 cherry
tomatoes,40g feta &
balsamicvinegar
(1600kJ/380caltotal)
Dinner - Fiestaburrito
cups(p67)
(1600kJ/380caltotal)
Snacks - 1 regularskim latte
- 10 almonds
- 1 x 170gtub plain
reduced-fatyoghurt
& 10 strawberries
(1400kJ/330caltotal)
Breakfast- Weet-Bix&toast
2 Weet-Bixwith ¾ cup
reduced-fatmilk & ½ cup
frozenmixedberries - 1 slice soy–linseedtoast
with 1 tsp peanutbutter
(1500kJ/360caltotal)
Lunch - LeftoverOne-pan
springvegetable
gnocchi(p47)
(1400kJ/330caltotal)
Dinner - Grilledsalmonwith
charredcorn&bean
salad(p59)
(2600kJ/620caltotal)
Snacks - 1Gluten-freevegie
polentamuffin(p75) - 1 cup pineapple
- 1 cup vegetablesticks
(800kJ/190caltotal)
Breakfast- Muesli&yoghurt
½ cup naturalmuesli
with 1 x 170gtub plain
reduced-fatyoghurt&
10 strawberries
(1700kJ/410caltotal)
Lunch - Turkeyricecakes
4 thick rice cakestopped
with 1 tbs hoummos,
4 slicesshavedturkey
breast,½ gratedcarrot
& ½ slicedcucumber
(1700kJ/410caltotal)
Dinner - One-pan
springvegetable
gnocchi(p47)
(1400kJ/330caltotal)
Snacks - 1 cup rockmelon
- 4 x Arnott’sVita-Weat
9 Grainstoppedwith
30g bocconcini,1 sliced
tomato& 2 tbsSpicy
Thaipesto(p54)
(1500kJ/360caltotal)
Learnmore about
your individual
nutritionneeds
on p94.
EACHDAY’S
MENUGIVES
YOU...- about6300kJ
(about1500cal)
forgradual
weightloss - Morethan
30goffibreto
keepyoufull
alldaylong - 2-3satisfying
snacksfor
workorhome - Lessthan
2000mg
sodiumfor
hearthealth
Daily total:
6300kJ (1510cal)Daily total:
6300kJ (1510cal)Daily total:
6400kJ (1530cal)90 healthyfoodguide.com.auCompiled
by HFG dietitian
Melissa Meier
MONDAYTUESDAYWEDNESDAY
VEGIE-PACKED