Breakfast
1 whole fresh grapefruit (pink preferably) 1 cup of muesli (oats, bran, wheat germ, nuts, seeds, dried fruit) with skim milk or low fat drinking yoghurt Large glass of water OR 2 slices of soy and linseed toast topped with slices of tomato and sardines 1 glass of freshly squeezed orange juice Large glass of water OR 11/2 cups of a wholegrain breakfast cereal with low fat calcium fortified soy drink topped with fresh strawberries Large glass of water
Snack
Wholegrain muffin or fruitcake made with oats and dried fruit mix and fruit peel 250ml glass of freshly squeezed carrot and apple juice Large glass of water OR 1 slice of wholegrain bread spread with peanut butter or an almond spread Large glass of water OR 1 slice or fruit loaf (with fruit peel, sultanas and raisins) 1 cup of green tea Large glass of waterLunch
Wholegrain bread roll with avocado and canned tuna or sliced chicken fillet and mango, red Spanish onion and baby spinach leaves 200g of low fat fruit yoghurt Large glass of water OR Entrée size (~2 cups) of pasta with a tomato-based napoli sauce with garlic Tossed green salad with a drizzle of walnut oil and lemon juice Large glass of water OR Bowl of tomato soup or Clear Skin Soup Crusty wholegrain bread roll 1 nut/seed type bar Large glass of water OR Dineamic Rustic Tomato & Ancient Grain Soup.Snack
Low fat berry fruits soy smoothie (made with low fat calcium-fortified soy drink, fresh strawberries, raspberries and blueberries) Large glass of water OR 400ml glass of freshly squeezed citrus fruit juice, tomato juice or guava and watermelon juice 30g mixed nuts and seeds Large glass of water OR Fruit salad of fresh berries (raspberries & blueberries) and melons (cantaloupe) with reduced fat soy yoghurt Large glass of waterDinner
6 oysters natural with a squeeze of lime juice Followed by an Asian stir fry – 200g tofu, Asian greens (spinach, bok choy & Chinese broccoli) stir fried in sesame seed oil, served on a bed of 11/2 cups of steamed Jasmine rice Cup of green tea Large glass of water OR 120g grilled eye fillet steak served on a bed of sweet potato mash with steamed broccoli and squash Large glass of water 1 cup of berry sorbet OR 150g salmon fillet cooked on the BBQ Baked jacket potato Salad – baby spinach leaves, cherry tomatoes and Lebanese cucumber, drizzled with olive oil and Balsamic vinegar dressing Large glass of water 200g low fat fruit yoghurt.
This meal plan is suitable for an adult female, weighing approximately 65kg and of light to moderate activity level. The meal plan provides: Energy: 8800 kilojoules(2100 calories) Protein: 20% (115g) Fat: 25% (50g, predominantly unsaturated) Carbohydrate: 55% (300g) And meets all vitamin and mineral requirements