Monday
one serve of breads and cereals 1c of breakfast cereal 1/2c muesli 1c of cooked porridge 1c of baked beans 2 slices of wholegrain bread 1 english muffin 2 slices of heavy fruit bread 2 slices of raisin toast 60g rye bread 60g sourdough bread 2 pancakes (4" wide 1/4" deep) 4 rice cakes 4 ryvita biscuits 6 vitawheat biscuits 8 salada biscuits 8 premium biscuits one serve of dairy 2 slices of reduced fat cheese 200g reduced fat yoghurt 200g reduced fat soy yoghurt 250ml drinking yoghurt 250ml low fat smoothie 250ml low fat milk 250ml soy milk (with calcium) 250ml buttermilk 125ml evaporated skim milk 1c of goats milk 250ml low fat custard one serve of fruit 1/2c unsweetened fruit juice 1c canned fruit in natural juice 1 apple 1 banana 1 orange 1 pear 1 large nectarine 1 peach 1 mango 1 grapefruit 2 apricots 2 plums 2 figs 2 kiwi fruit 1c strawberries 1 handful of grapes 1 handful of cherries 1/4 rockmelon 1/4 honeydew melon 3/4c fresh pineapple 3/4c blackberries 3/4c blueberries 1 and 1/2tbsp dried fruit
one serve of breads and cereals 2 slices of wholegrain bread 1 english muffin 2 slices of heavy fruit bread 2 slices of raisin toast 60g sourdough bread 60g turkish bread 60g rye bread 60g focacia 60g pizza base 60g or 1 pita bread 6" wide 1 hot dog bun 1 hamburger bun 2 small dinner rolls 2 tortilla 6" across 2 pancakes (4" wide 1/4" deep) 4 rice cakes 4 ryvita biscuits 6 vitawheat biscuits 8 salada biscuits 8 premium biscuits 1c cooked cous cous 1c cooked basmati rice 1c cooked pasta 1c of baked beans 1c lentils 1c green peas 1c sweet potato 1c yam 1 corn on the cob 1 large potato 150-200g one serve of protein 65-100g lean beef 65-100g lean pork 65-100g lean veal 65-100g lean chicken 65-100g lean lamb 2 small lamb chops 2 slices of roast meat 1/2c of mince meat 80-120g fish fillet 80-120g smoked salmon 100g tinned tuna in springwater 100g tinned sardines in springwater 100g tinned salmon in springwater 1/2c dried beans 1/2c dried peas 1/2c lentils 1/3c peanuts 1/3c almonds 1 large egg 2 small eggs 1/2c cottage cheese 1/2c tofu one serve of healthy fats 1tsp olive oil 1 tsp canola oil 1tsp margarine 1/8 or 2 tbsp avocado 8 black olives 10 green stuffed olives 1 tbsp sesame seeds 2 tbsp sesame paste 2 tbsp tahini paste 1 tbsp nuts 1/2 tbsp peanut butter one serve of vegetables 1/2c cooked vegetables 1c salad 1/2c salsa 1/2c tomato puree 1/2c vegetable juice 1c home made soup 1c vegetable pieces for dips one serve of vegetables 1/2c cooked vegetables 1c salad 1/2c salsa 1/2c tomato puree 1/2c vegetable juice 1c home made soup 1c vegetable pieces for dips
one serve of fruit or vegetables 1/2c salad 1c cooked vegetables 1c vegetable pieces for dips 1/2c unsweetened fruit juice 1c canned fruit in natural juice 1 apple 1 banana 1 orange 1 pear 1 large nectarine 1 peach 1 mango 1 grapefruit 2 apricots 2 plums 2 figs 2 kiwi fruit 1c strawberries 1 handful of grapes 1 handful of cherries 1/4 rockmelon 1/4 honeydew melon 3/4c fresh pineapple 3/4c blackberries 3/4c blueberries 1 and 1/2tbsp dried fruit one serve of fruit or vegetables 1/2c salad 1c cooked vegetables 1c vegetable pieces for dips 1/2c unsweetened fruit juice 1c canned fruit in natural juice 1 apple 1 banana 1 orange 1 pear 1 large nectarine 1 peach 1 mango 1 grapefruit 2 apricots 2 plums 2 figs 2 kiwi fruit 1c strawberries 1 handful of grapes 1 handful of cherries 1/4 rockmelon 1/4 honeydew melon 3/4c fresh pineapple 3/4c blackberries 3/4c blueberries 1 and 1/2tbsp dried fruit one serve of dairy 2 slices of reduced fat cheese 200g reduced fat yoghurt 200g reduced fat soy yoghurt 250ml drinking yoghurt 250ml low fat smoothie 250ml low fat milk 250ml soy milk (with calcium) 250ml buttermilk 125ml evaporated skim milk 1c of goats milk 250ml low fat custard 1 scoop of icecream 1 billabong or paddlepop icecream 1 tbsp low fat dip 40g or 2 slices of hard cheese 40g or 1 tbsp of soft cheese
one serve of breads and cereals 2 slices of wholegrain bread 1 english muffin 2 slices of heavy fruit bread 2 slices of raisin toast 60g sourdough bread 60g turkish bread 60g rye bread 60g focacia 60g pizza base 60g or 1 pita bread 6" wide 1 hot dog bun 1 hamburger bun 2 small dinner rolls 2 tortilla 6" across 2 pancakes (4" wide 1/4" deep) 4 rice cakes 4 ryvita biscuits 6 vitawheat biscuits 8 salada biscuits 8 premium biscuits 1c cooked cous cous 1c cooked basmati rice 1c cooked pasta 1c of baked beans 1c lentils 1c green peas 1c sweet potato 1c yam 1 corn on the cob 1 large potato 150-200g one serve of protein 65-100g lean beef 65-100g lean pork 65-100g lean veal 65-100g lean chicken 65-100g lean lamb 2 small lamb chops 2 slices of roast meat 1/2c of mince meat 80-120g fish fillet 80-120g smoked salmon 100g tinned tuna in springwater 100g tinned sardines in springwater 100g tinned salmon in springwater 1/2c dried beans 1/2c dried peas 1/2c lentils 1/3c peanuts 1/3c almonds 1 large egg 2 small eggs 1/2c cottage cheese 1/2c tofu one serve of protein 65-100g lean beef 65-100g lean pork 65-100g lean veal 65-100g lean chicken 65-100g lean lamb 2 small lamb chops 2 slices of roast meat 1/2c of mince meat 80-120g fish fillet 80-120g smoked salmon 100g tinned tuna in springwater 100g tinned sardines in springwater 100g tinned salmon in springwater 1/2c dried beans 1/2c dried peas 1/2c lentils 1/3c peanuts 1/3c almonds 1 large egg 2 small eggs 1/2c cottage cheese 1/2c tofu one serve of vegetables 1/2c cooked vegetables 1c salad 1/2c salsa 1/2c tomato puree 1/2c vegetable juice 1c home made soup 1c vegetable pieces for dips one serve of vegetables 1/2c cooked vegetables 1c salad 1/2c salsa 1/2c tomato puree 1/2c vegetable juice 1c home made soup 1c vegetable pieces for dips one serve of vegetables 1/2c cooked vegetables 1c salad 1/2c salsa 1/2c tomato puree 1/2c vegetable juice 1c home made soup 1c vegetable pieces for dips