Australian Healthy Food Guide – June 2019

june 2019 HealtHyFoodGuide 91

Breakfast

• egg&avoontoast
  (seeWednesday)
  (1600kJ/380caltotal)
  Lunch


• leftoverSpinach,
  pumpkin&ricotta
  cannelloni(p42)


• 1 cup air-popped
  popcorn
  (1400kJ/330caltotal)
  Dinner


• Mushroom&herb
  shepherd’spie(p53)


• 2 kiwifruit
  (1600kJ/380caltotal)
  Snacks


• Hasselbackapple
  crumble(p74)


• 1 regularskim latte
  & 2 mandarins
  (1700kJ/410caltotal)

Breakfast

• Berryporridge
  (see Tuesday)
  (1400kJ/330caltotal)
  Lunch


• Vita-Weatswith
  ricotta&tomato
  8 x Vita-Weatstopped
  with 2 tbs reduced-fat
  ricotta,1 slicedtomato,
  ½ gratedcarrot,¼ sliced
  cucumber& ¼ cup alfalfa
  sprouts
  (1700kJ/410caltotal)
  Dinner


• Spinach,pumpkin&
  ricottacannelloni(p42)


• 1 x 150mlglass
  whitewine
  (1700kJ/410caltotal)
  Snacks


• 1Apple&cinnamon
  cookie(p55)


• 1 regularskim latte


• 1 x 170g tub plain
  reduced-fatyoghurt
  & 2 passionfruit
  (1500kJ/360caltotal)

Breakfast

PB&bananatoast

(seeMonday)

(1800kJ/430caltotal)

Lunch

• Tuna,hoummos
  &broccolinitoast
  1 slice soy–linseed
  toast toppedwith 2 tbs
  hoummos,1 x 95g can
  tuna in oil (drained),
  3 steamedbroccolini
  florets,1 cup mixed
  leaves& a drizzleof olive
  oil & balsamicvinegar
  (1900kJ/450caltotal)
  Dinner


• Steakwith
  greenpeppercorn
  sauce(p62)
  (1400kJ/330caltotal)
  Snacks


• 1 slicedpear with 2 tbs
  reduced-fatricotta,1tsp
  honey& cinnamon


• 1 cup cucumbersticks
  & 1 slice reduced-fat
  cheese
  (1200kJ/290caltotal)

Daily total:

6300kj (1510cal)

Daily total:

6300kj (1510cal)

Daily total:

6300kj (1510cal)

Daily total:

6300kj (1510cal)

Breakfast

• Cafe-style omelette
  made of 2 eggs, 1 grated
  zucchini, 10 halved cherry
  tomatoes & topped with
  20g reduced-fat feta,
  served with 1 slice
  soy–linseed toast


• 1 regular skim latte
  (1700kJ/410cal total)
  Lunch


• leftover Mushroom
  & herb shepherd’s
  pie (p53)
  (1200kJ/290cal total)
  Dinner


• Tandoori salmon
  with toasted coconut
  greens (p47)
  (2100kJ/500cal total)
  Snacks


• Homemade banana
  smoothie made with
  1 cup reduced-fat milk,
  2 tbs plain reduced-fat
  yoghurt & 1 ripe banana


• 10 almonds
  (1300kJ/310cal total)

Enjoythese light&

heartywintermeals!

Melissa Meier, Accredited Practising Dietitian

thursdayfridaysaturdaysunday

meal plan