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Fad-Free diet: 7 Day Meal Plan

Fad-Free diet: 7 Day Meal PlanDay 1

Breakfast: Untoasted muesli + reduced-fat milk + tinned apricots
Lunch: Medium wholemeal pita bread wrap filled with tuna and salad greens, plus a tub of reduced-fat yoghurt
Dinner: Sweet potato, rocket and asparagus frittata + bean salad + multigrain bread, plus a tub of reduced-fat yoghurt mixed with frozen berries.

Day 2

Breakfast: Multigrain toast + cottage cheese, honey & banana
Lunch: Salmon potato cakes + spinach and sweet corn salad + multigrain bread
Dinner: Grilled lemon chicken wraps + green salad, plus spiced apple compote + reduced fat ice cream

Day 3

Breakfast: Wholegrain cereal flakes + reduced-fat milk + canned peaches
Lunch: Ham, cheese & salad sandwich, plus some carrot sticks
Dinner: Salmon + chickpea salad, plus a tub of reduced-fat yoghurt with fresh rockmelon

Day 4

Breakfast: Two thin slices fruit toast + a banana smoothie
Lunch: Pumpkin & chickpea salad
Dinner: Spaghetti bolognaise + a green salad + soughdough bread, plus grilled plums + a tub of reduced-fat yoghurt

Day 5

Breakfast: Wholegrain cereal flakes + reduced-fat milk + banana
Lunch: Sushi rolls (salmon, tuna, avocado or salad fillings), plus small coffee or hot chocolate, made with skim milk
Dinner: Lean steak + potato + steam vegetables + multigrain bread, plus a small reduced-fat cheese & fruit platter

Day 6

Breakfast: ‘Breakfast bruschetta’ with sourdough bread, avocado & tomatoes
Lunch: Medium wholemeal pita bread wrap filled with roast beef, wholegrain mustard & salad greens, plus milkshake made on reduced-fat milk
Dinner: Chicken, rocket & leek risotto + side salad, plus tinned peaches + reduced fat ice cream

Day 7

Breakfast: Multigrain toast + avocado + a poached egg and a grilled tomato
Lunch: Chicken, lettuce & mayonnaise sandwich, plus tub of reduced-fat yoghurt
Dinner: Tofu, vegetable & cashew stir-fry + hokkien noodles, plus banana smoothie made from reduced-fat milk

Nutrition analysis of main meals

Energy: 6590kJ/day
Protein: 88g/day
Total fat: 40g/day
Carbohydrate: 197g/day
Fibre: 35g/day
The average energy calculated for the main meals of the 7 Day Meal Plan ranges from 6289kJ – 6921kJ. Snacks added to the meal plan will slightly alter the total energy and macronutrient profiles of the meals.

Snacks

If hungry between meals, save fruit or dairy from mealtimes and have as a snack, or alternatively select one or two choices from the following list:
20 raw almonds
8 dried apricots
One piece of fresh seasonal fruit
250mL low-fat milk
One cup of vegetable sticks such as capsicum or carrot with 50g hummus
Two wholegrain dry biscuits topped with slices of tomato and cracked pepper
See also:
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