Breakfast Wholegrain breakfast cereal, with reduced fat milk 60g cereal 1 cup (250ml) reduced fat milk Reduced fat yoghurt SERVINGS 2 grain serves 1 milk/yoghurt/cheese serve ½ milk/yoghurt/cheese serve Morning break Coffee with milk 200ml (small coffee) SERVINGS ¼ milk/yoghurt/cheese serve Lunch Sandwich with salad and chicken 2 slices bread 40g chicken 1 teaspoon margarine 1 cup salad vegetables Apple SERVINGS 2 grain serves ½ meat and/or alternatives serve 5g unsaturated spread (½ serve) 1 vegetable serve 1 medium1 fruit serve | Afternoon break Unsalted nuts 30g Coffee with milk 200ml (small coffee) SERVINGS ¼ milk/yoghurt/cheese serve 1 meat and/or alternatives serve Evening meal Pasta with beef mince and red kidney beans, tomato and green salad with olive oil and vinegar dressing 1 cup of cooked pasta 65g cooked mince ¼ cup kidney beans 1½ medium tomato ½ onion 2 cups green leafy salad 2 teaspoon unsaturated oil SERVINGS 2 grain serves 1 meat and/or alternative serve 1½ vegetable serve ½ vegetable serve 2 vegetable serves 14g unsaturated oil (2 serves) Evening snack Plums and reduced fat yoghurt 1 cup stewed plums 100g yoghurt SERVINGS 1 fruit serve ½ milk/yogurt/cheese serve |
This sample meal plan is for women aged 19-50 years of average height, healthy weight and light activity.