Australian Healthy Food Guide - November 2017

(Wang) #1
Breakfast
ŘTomato & avo toast
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(2050kJ/490cal total)
Lunch
ŘSmoked salmon &
cream cheese crackers
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Ř 1 3LQN /DG\ DSSOH
(2280kJ/545cal total)
Dinner
ŘGreen goddess
buddha bowl (p49)
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(3200kJ/765cal total)
Snacks
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Ř 1 VPDOO VNLP FDSSXFFLQR
(1180kJ/280cal total)

Breakfast
ŘBircher overnight oats
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Ř 1 VPDOO VNLP ODWWH
(2580kJ/620cal total)
Lunch
ŘTuna pita pocket
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(1800kJ/430cal total)
Dinner
ŘSingapore prawn
noodles (p89)
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(2680kJ/640cal total)
Snacks
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(1640kJ/390cal total)

MONDAY TUESDAY WEDNESDAY


Compiled by
HFGdietitian
Karissa Woolfe


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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 nuts

Breakfast
ŘChia & mixed berry
breakfast pudding (p70)
Ř 1 VPDOO VNLP FDSSXFFLQR
(1730kJ/410cal total)
Lunch
ŘEgg & salad roll
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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
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Ř J ZDOQXWV
(2550kJ/610cal total)

Daily total:
8720kJ (2090cal)

Daily total:
8700kJ (2080cal)

Daily total:
8710kJ (2080cal)

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Your anti-ageing

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