YOUR VEGIE-BASED MEAL PLAN

Healthy Food Guide (Australia) - - CONTENTS -

Our di­eti­tian gives you a de­li­cious menu packed with fresh ve­g­ies

MON­DAY

Break­fast

• Toasted omega muesli with plums & yo­ghurt (p66)

(2100kJ/500cal to­tal) Lunch • Egg & avo crack­ers 4 Ryvita crisp­breads topped with 2 boiled eggs, ¼ small av­o­cado & 1 sliced tomato • 1 ba­nana (2100kJ/500cal to­tal) Din­ner

• Tofu & peanut noo­dle stir-fry (p82) • 100g Greek-style yo­ghurt with ½ cup stewed rhubarb & 2 tbs flaked al­monds (2800kJ/670cal to­tal) Snacks • 1 cup car­rot sticks with 2 tbs low-fat houm­mos • 1 slice soy–lin­seed toast with 1 tbs no-added-salt peanut but­ter (1700kJ/400cal to­tal)

TUES­DAY

Break­fast

• Pear & peanut but­ter on rye (p64) • 1 small skim latte (1800kJ/430cal to­tal) Lunch

• Grapefruit, but­ter bean & smoked almond salad (p54) • 100g Greek-style yo­ghurt with ¼ cup un­toasted muesli (2000kJ/480cal to­tal) Din­ner

• Pars­ley falafel with lemon–mint cous­cous (p55) • 1 cup fresh fruit salad (2500kJ/600cal to­tal) Snacks • 1 ba­nana • 40g trail mix •1 Straw­berry buttermilk cup­cake (p72)

(2200kJ/530cal to­tal)

WED­NES­DAY

Break­fast

• Break­fast ba­nana bur­rito (p68) • 1 cup fresh fruit salad (1700kJ/400cal to­tal)

Lunch

• Left­over Pars­ley falafel with lemon–mint

cous­cous (p55) in a whole­grain bar­ley wrap • 4 dried-apri­cot halves (2700kJ/650cal to­tal) Din­ner

• Warm cap­rese pasta (p56) • 2 squares Lindt Ex­cel­lence dark choco­late (2500kJ/600cal to­tal) Snacks • 1 toasted whole­meal crum­pet topped with 1 tbs re­duced-fat ri­cotta & 1 sliced ba­nana • 40g trail mix (1700kJ/400cal to­tal)

Com­piled by HFG di­eti­tian Brooke Long­field

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.