Breakfast Wholegrain toast with polyunsaturated margarine 2 slices toast 2 teaspoon margarine Baked beans ½ cup canned beans Tomato 1 medium Glass of reduced milk 1 cup (250ml) SERVINGS Toast - 2 grain serves 10g unsaturated spread - 1 serve Baked beans - 1 vegetable serve Medium tomato - 1 vegetable serve Glass of reduced milk 1 cup (250ml) 1 Glass Milk - 1 milk/yoghurt/cheese serve Morning break Apple 1 medium Coffee with milk (small coffee) SERVINGS Apple - 1 fruit serve Coffee - ¼ milk/yoghurt/cheese serve Lunch Wholegrain sandwich with roast beef, reduced fat cheese and mixed salad with polyunsaturated maragarine 2 slices bread 65g roast beef 20g cheese 2 teaspoon margarine 1 cup mixed salad vegetables SERVINGS Bread - 2 grain serves Beef - 1 meat and/or alternatives serve Cheese - ½ milk/yoghurt/cheese serve Marg - 10g unsaturated spread (1 serve) Salad - 1 vegetable serve | Afternoon break Unsalted nuts 30g Coffee with milk 200ml (small coffee) SERVINGS Coffee- ¼ milk/yoghurt/cheese serve Nuts - 1 meat and/or alternatives serve Evening meal Fish prepared with olive oil + Boiled rice + Veg 100g cooked fillet of fish 14g unsaturated oil 1 cup boiled rice ½ medium potato ½ cup Broccoli SERVINGS ½ cup1 meat and/or alternatives serve 14g unsaturated oil (2 serves) 2 grain serves 1 vegetable serve 1 vegetable serve 1 vegetable serve Evening snack Fruit salad and reduced fat yoghurt 1 cup diced fresh fruit 100g yoghurt SERVINGS 1 fruit serve ½ milk/yoghurt/cheese serve This sample meal plan is for a man aged 19-50 years of average height, healthy weight and light activity. |