Your meat-free meal plan

Healthy Food Guide (Australia) - - SHOPPING - Com­piled by di­eti­tian Melissa Meier

MON­DAY

Break­fast • Buck­wheat, date, co­conut & pecan gra­nola (p50) with 1 cup re­duced-fat milk & 1 sliced ba­nana (1500kJ/360cal to­tal) Lunch • Asian salad wrap (p60) (1900kJ/450cal to­tal) Din­ner • Ri­ga­toni with rata­touille veg­eta­bles (p62) (1900kJ/450cal to­tal) Snacks • 1 x 170g tub re­duced-fat Greek-style fruit yo­ghurt • 1 Free­dom Foods Crafted Blends with Su­per­foods Dark Berries & Ca­cao Bar (1100kJ/260cal to­tal) Daily to­tal: 6400kJ (1530cal)

TUES­DAY

Break­fast • Banof­fee smoothie (p72) • 1 slice soy–lin­seed toast with ¼ small av­o­cado (1700kJ/410cal to­tal) Lunch • Leftover Ri­ga­toni with rata­touille veg­eta­bles (p62) (1900kJ/450cal to­tal) Din­ner • Baked falafel, roasted car­rot & broc­coli abun­dance bowl (p54) • 1 large or­ange (1600kJ/380cal to­tal) Snacks • 1 Food for Health Co­conut, Ca­cao & Chia Bar • 2 Ryvita crisp­breads with 2 tbs re­duced-fat hoummos & sliced tomato (1200kJ/290cal to­tal) Daily to­tal: 6400kJ (1530cal)

WEDNES­DAY

Break­fast • Berry break­fast muf­fin in a mug (p75) (1900kJ/450cal to­tal) Lunch • Egg & salad roll 1 hard-boiled egg, 2 tbs re­duced-fat hoummos or mayo, let­tuce & car­rot in a whole­grain roll (1300kJ/310cal to­tal) Din­ner • Baked sweet pota­toes with white beans, olives & herbs (p58) (1500kJ/360cal to­tal) Snacks • 1 x 170g tub re­duced-fat Greek-style plain yo­ghurt • 1 cup red grapes • 1 Free­dom Foods Crafted Blends with Su­per­foods Dark Berries & Ca­cao Bar (1500kJ/360cal to­tal) Daily to­tal: 6200kJ (1480cal)

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