Breakfast: 1 cup Oatmeal (made with 250 ml low fat milk) and 1 banana
Snack: 1 carrot and 1 local cucumber cut into sticks with 1 tablespoon hummus
Lunch: Roast Turkey Salad Sandwich - 50g roast turkey, 1 slice cheese, 2 slices wholegrain bread, 1 teaspoon of wholegrain mustard for spread, 1 tomato, Dark green leafy veg
Snack: 30g almonds, 1 apple
Dinner: 4 tablespoons brown rice, 1 fillet grilled fish (skin off), 1 portion steamed broccoli
Snack: 200g natural yoghurt
Portions:
Grain: 6 portions (oatmeal, bread, rice)
Dairy: 3 portions (milk, cheese, yoghurt)
Fruit: 3 portions (banana, tomato, apple)
Veg: 4 portions (carrot, cucumber, leafy veg, broccoli)
Meat/legumes/nuts & seeds: 4 portions (hummus, turkey, almonds, fish)
For more information on portion sizes and recommended daily intake, click here.
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