Meal plan

Healthy Food Guide (Australia) - - RECIPES -

Break­fast • Tomato & feta toast 2 slices gluten-free soy-lin­seed toast with sliced tomato & 40g feta • 1 large orange (1800kJ/430cal to­tal) Lunch • Pump­kin soup 2 cups store-bought or home­made low-FODMAP pump­kin soup • 30g al­monds & wal­nuts • 1 ki­wifruit (1700kJ/410cal to­tal) Din­ner • Steak & baked po­tato Grilled steak (120g raw), 1 baked po­tato with 1 tbs lac­tose-free sour cream & 2 cups steamed broc­coli (1300kJ/360cal to­tal) Snacks • 4 Corn Thins topped with 1 tbs peanut but­ter • 175g tub lac­tose-free fruit yo­ghurt (1600kJ/380cal to­tal) Daily to­tal: 6400kJ/1530cal Break­fast • Smoothie made of 200ml lac­tose-free milk, 2 tbs lac­tose-free yo­ghurt, ½ cup ber­ries & 2 tbs oats (1400kJ/330cal to­tal) Lunch • Tuna & brown rice salad 1 x 95g can tuna with ½ cup cooked brown rice, 2 cups salad & 1 tbs pine nuts, driz­zled with 2 tsp olive oil (1700kJ/410cal to­tal) Din­ner • Greek baked fish with roasted pota­toes (p54) • ½ cup stewed rhubarb with ½ cup lac­tose-free cus­tard (1900kJ/450cal to­tal) Snacks • 1 large orange • 10 brown rice crack­ers with 40g re­duced-fat ched­dar (1400kJ/330cal to­tal)

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