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Monday / Wholegrain Breakfast Cereal
Reduced fat milk
Canned peaches
Tomato and black pepper on wholegrain toast1
water / tea / coffee / milk / herbal teas 2 / 1 cup
1 cup
½ cup
u/l
1 slice / 2 cup
1.5 cup
1 cup
u/l
2 slices / Pasta salad with balsamic dressing, unlimited salad vegetables and a small tin of tuna or salmon
Fresh mango / 1 cup pasta
1 mango / 2 cups pasta
1 mango / Grilled trim lamb
with
pumpkin, broccoli, potato and beans
Fruit Kebabs with Yoghurt Dip
water 2 / 1-2 sm (100g)
½ cup each veg at least
1 serve / 1-2 small (100g)
½ cup each veg at least
1-2 serve / Banana smoothie (or other fruit in season)
Low fat yoghurt
Small tin baked beans
water 2 / 1 cup
200g tub
1 / 1 cup
200g tub
1
Tuesday / Baked beans and
Grilled tomato on
Wholemeal toast1
Fresh Pear
water / tea / coffee / milk / herbal teas 2 / 110g can
1
1
1 / 220g can
1
2
2 / Steak sandwich1 with 100g lean steak and
lots of salad
Fresh pineapple chunks / 1 s/wich
1 cup / 1 swich
2 cup / Cannellini Beans with Tuna, Cherry Tomatoes and Baby Spinach
Large mixed salad – lots of colours!
Low fat ice cream with
fresh fruit
water 2 / 1 serve
2 cups+
2 scoop
1 cup / 2 serves
2 cups+
2 scoop
1 cup / Milo drink or fruit smoothie made with reduced fat milk
Vegetable sticks with salsa
High fibre breakfast cereal bar
water 2 / 1 cup
1 cup at least
1 / 1 cup
1 cup at least
2
Wednesday / Wholegrain English muffin1
With tomato, asparagus and grilled cheese
water / tea / coffee / milk / herbal teas 2 / 1 muffin
u/l
40g / 2 muffin
u/l
60g / Wholemeal chicken and salad roll (with avocado instead of margarine)
Fresh apple
water 2 / 1 roll
1 / 2 roll
1 / Aromatic Silken Tofu
Stir fry vegetables
Wholemeal dinner roll1
Fresh mango
water 2 / 1 serve
1 serve
small
1
1 / 1 serve
1 serve
large
2
1 / Milo drink with reduced fat milk
Low fat fruit biscuit
Handful almonds
Cherry tomatoes
water 2 / 1 cup
2
30g
1 cup at least / 1 cup
2
30g
1 cup at least
Thursday / Natural Muesli with
Reduced fat milk and
Fresh banana (or other fruit in season)
Wholegrain toast1 with
tomato
water / tea / coffee / milk / herbal teas 2 / ½ cup
1 cup
1 piece
1 slice
2-3 tsp / 1 cup
1 cup
1 piece
2 slice
3-4 tsp / Wholemeal sandwich1 with
reduced fat cheese and
Salad (lots of salad)
Fresh orange
water 2 / 1 s/wich
40g
u/l
1 / 2 s/wich
40g
u/l
1 / Pork Fillet, Noodle and Sugar Snap Stirfry
Stir Fry baby Bok Choy
Cheese and
Fruit platter
water 2 / 1 serve
1 serve
40g cheese
150g fruit / 1.5 serve
1 serve
40g cheese
150g fruit / Reduced Fat Cheese
Wholegrain crackers
Low fat fruit yoghurt
water 2
Snow peas / 40g
2-3
200g tub
1 cup at least / 40g
2-3
200g tub
1 cup at least
Friday / Wholegrain breakfast cereal
Reduced fat milk
Strawberry
Scrambled egg on
Wholegrain toast1
water / tea / coffee / milk / herbal teas 2 / 1 cup
1 cup
About 8
2 eggs
1 slice / 2 cup
1.5 cup
About 8
2 eggs
1-2 slice / Tropicana Pizza
Fresh fruit salad
water 2 / 1 serve
1 cup / 1-2 serve
1 cup / Velvet Chicken and Sweet Corn Soup
Mini Pizzas
Fresh fruit and nut platter / 1-2 serve
1 serve
150g fruit
30g nuts / 2 serve
2 serve
150g fruit
30g nuts / Milo drink made with reduced fat milk
High fibre breakfast cereal bar
Raw carrots and snowpeas
water 2 / 1 cup
1
1 cup at least / 1 cup
1
1 cup at least
Saturday / Thyme Roasted Field Mushrooms on Sourdough Toast with Feta and Salsa Verde
Fresh fruit platter
water / tea / coffee / milk / herbal teas 2 / 1 serve
150g / 2 serve
150g / Thai Prawn Soup with Lemon Grass
Wholegrain Roll1
Mixed fresh berries with yoghurt
water 2 / 1 serve
60g
150g
200g tub / 2 serve
60g
150g
200g tub / Vegetable lasagne stacks with pesto
Large mixed salad – lots of colours!
Wholegrain roll
Ricotta Torte with Fruit Compote
water 2 / 1-2 serve
2 cup at least
I roll
1 serve / 2 serve
2 cup at least
1 roll
1 serve / Wholegrain crackers with hummus
Low fat flavoured milk
water 2 / 2-3
1 tab
300ml / 2-3
1 tab
300ml
Sunday / Vegie Cheese Muffins
Fruit salad and low fat yoghurt
water / tea / coffee / reduced fat milk / herbal teas 2 / 1 serve
1 cup fruit with 200g tub yoghurt / 2 serve
1 cup fruit with 200g tub yoghurt / Grilled corncakes with wild rocket and smoked salmon
Large mixed salad – lots of colours!
Fresh pear
water 2 / 1 serve
2 cups +
1 / 2 serve
2 cup +
1 / Roast Chicken
Roasted Vegetabvles with Sesame Seeds
Steamed baby spinach
Low fat ice cream with
Canned fruit in natural juice
water 2 / 1/4
1 serve
½ cup+
2 scoop
1 cup / 1/4
2 serve
½ cup +
2 scoop
1 cup / Low fat wholemeal fruit biscuits
Skim milk cappuccino
Dried fruit and nut mix
water 2 / 2
1 cup
30g / 2
1 cup
30 - 50g
1. Margarine is optional. If you use margarine we recommend you choose a healthy fat (polyunsaturated or monounsaturated) and spread it thinly to avoid over-consuming fat.
2. Drinks with or between meals can include water, tea, herbal tea and coffee. We recommend avoiding soft drinks and cordials. They provide kilojoules without any nutritional value.
3. Each day, adults need at least 2 serves of fruit and 5 serves of vegetables. The vegetable quantities in this menu plan are a minimum. You can have larger quantities, and snack on vegetables or have a bowl of vegetable soup at any time.
4. Abbreviations: sl = slice u/l = unlimited quantities tspn = teaspoon tab = tablespoon
Veronica Graham, State Public Health Nutritionist www.goforyourlife.vic.gov.au