Australian Healthy Food Guide – September 2019

september 2019 HealtHyFoodGuide 91

breakfast

• pb&bananatoast
  (seeWednesday)
  (1800kJ/430caltotal)
  Lunch


• Chicken&saladwrap
  80gskinlessBBQchicken
  breast, 1 cuplettuce,
  2 slicescannedbeetroot,
  1 slicedtomato&20g
  reduced-fatcheeseon
  1 wholegrainwrap
  (1900kJ/450caltotal)
  Dinner


• One-panspanish
  squid&pearisoni(p63)
  (2200kJ/530caltotal)
  snacks


• 1 Gluten-freevegie
  polentamuffin(p75)


• 10 strawberries
  (500kJ/120caltotal)

breakfast

• Weet-bix&toast
  (seetuesday)
  (1500kJ/360caltotal)
  Lunch


• leftovertomato&
  basiltunapasta(p46)


• 1 cup rockmelon
  (1800kJ/430caltotal)
  Dinner


• Fri-yaytacoswith
  zucchinitortillas(p70)
  (1800kJ/430caltotal)
  snacks


• 1 x 170gtub plain
  reduced-fatyoghurt
  toppedwith 1 tbs
  mixednuts & seeds


• 1 slicedcucumber
  with1tbshoummos
  (1200kJ/290caltotal)

breakfast

• muesli&yoghurt
  (seeMonday)
  (1700kJ/410caltotal)
  Lunch


• bakedbeansontoast
  2 slicessoy–linseedtoast
  toppedwith 1 x 220gtin
  reduced-saltbakedbeans
  &20greduced-fatcheese
  (1900kJ/450caltotal)
  Dinner


• tomato&basil
  tunapasta(p46)
  (1600kJ/380caltotal)
  snacks


• 1 cup vegetablesticks
  & 2 tbsspicythai
  pesto(p54)


• 1 cup pineapple


• 1 Gluten-freevegie
  polentamuffin(p75)
  (1000kJ/240caltotal)

Daily total:

6200kJ (1480cal)

Daily total:

6300kJ (1510cal)

Daily total:

6400kJ (1530cal)

Daily total:

6300kJ (1510cal)

breakfast

• Vegie omelette
  made of 2 eggs, 10 cherry
  tomatoes & 1 zucchini


• 1 regular skim latte
  (1000kJ/240cal total)
  Lunch


• turkey toastie
  2 slices shaved turkey,
  20g reduced-fat cheese,
  1 cup lettuce, 1 sliced
  tomato, ½ grated carrot &
  1 tsp cranberry sauce on
  2 slices soy–linseed bread


• 1 cup pineapple
  (1900kJ/450cal total)
  Dinner


• mixed mushroom
  san choy bau (p45)


• 2 squares 70%
  dark chocolate
  (1900kJ/450cal total)
  snacks


• Homemade smoothie
  made of 1 banana &
  1 cup reduced-fat milk


• 20 almonds
  (1500kJ/360cal total)

Reachyour 5-a-day

withourlow-kJ menu!

Melissa Meier, Accredited Practising Dietitian

thursdayfridaysaturdaysunday

meal plan