lettuce, cucumber, tomato) + 2 tbsp avocado + 1 grainy bread roll. Homemade Chicken Burger: 100g grilled chicken + 2 cups salad vegetables (eg. Muesli and Milk with Added Fruit: 1 cup muesli cereal + 1 cup low fat milk + 1 banana. Dessert/Supperįruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. carrot, broccoli, eggplant) + 1 medium corn on the cob + 2 tsp oil in cooking or as a dressing. Grilled Chicken and Vegetables: 100g grilled chicken + 1.5 cups vegetables (eg. Tofu Miso Soup (1 serve): Served with 2 cups salad + 2 tsp balsamic vinegar. Porridge with Fruit: ½ cup rolled oats + 2 cups berries (NB: porridge made with water + 0.5 cup skim milk). 1 cups diced watermelon/rockmelon or berries) + 20g reduced fat cheese. Yoghurt: 1 tub low fat/no added sugar Greek yoghurt topped with mixed seeds and nuts. Dinnerīeef Ramen (1 serve): Served with additional 2 cup cooked vegetables. SnacksĤ0g reduced-fat cheese + 4 wholegrain crackers.Īvocado on Toast: 2 tbsp mashed avocado on 2 slices multigrain bread (toasted) + 1 serve of fruit (2 kiwi fruit or 2 apricots or 1 pear) LunchĬhickpea, Vegetable and Barley Soup: ¾ cup chickpeas + 1 cup cooked vegetables (eg. tomato, celery, onion, carrot, spinach) + ½ cup cooked barley. Dessert/Supperįruit Salad: 1 cup fresh fruit salad. carrot, squash, broccoli) + 2 tsp oil in cooking or as a dressing. Pork Chops and Vegetables: 120g lean grilled pork chops + 1 medium baked potato + 1.5 cups cooked vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 slice cheese + 2 slices multigrain bread. Tuna Salad Sandwich: 200g tinned tuna in springwater (drained) + 2 cups salad vegetables (eg. 2 nectarines or 200mL fruit juice or 1 apple). Yoghurt and Fruit: 1 tub (200g) low fat/no added sugar yoghurt + 1 serve of fruit (eg. Snacksġ tub low fat/no added sugar yoghurt. + 10 nuts (unsalted, raw/dry roasted). Dessert/Supperįruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. Prawn and Kimchi Omelette (1 serve): Served with 2 cup salad and 1 slice wholegrain bread. capsicum, carrot, snow peas, rocket) + 1 cup cooked brown rice. Rainbow Rice Salad: Mix together 90g canned salmon + 1/3 cup chickpeas + reduced fat crumbled feta cheese + 2 cups salad vegetables (eg. medium apple or banana or ¾ cup grapes or 2 tbsp raisins/currants/sultanas or 1 small mango.Įnglish Muffin and Fruit: 1 wholegrain toast English muffin + ½ tbsp peanut butter + 1 average piece of fruit. Dessert/Supperįruit Salad & Yoghurt: 1 cup fruit salad + 1 tub low fat yoghurt. carrot, mushroom, celery, capsicum, snow peas) + 1 cup cooked brown rice + 2 tsp sesame oil for cooking. Dinnerīeef Stir-fry: 120g lean beef + 1.5 cups cooked vegetables (eg. lettuce, carrot, tomato, cucumber) + 1 grainy bread roll + 1/4 avocado spread. LunchĬhicken Salad & Roll: ½ chicken breast (skin removed) +1 slice reduced fat cheese + 2 cups salad vegetables (eg. Wholegrain Cereal and Milk: 1 cup wholegrain flaky cereal + 1 cup skim milk. Want a version of this meal plan to print and use offline? Download the entire weight loss meal plan by clicking on this link.
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