|
Sample
Menu from the Australian Diet
Note: There Are LOTS of Delicious Alternatives!
Notes:
(1) Cooking instructions not included here.
(2) Kilojoules in [brackets]
Breakfast
Bacon,
Egg and Tomato on Toast [1130]
1 medium egg [335]
2 slices lean back-bacon [376]
1 large tomato [105]
1 slice wholegrain bread [314]
Low-fat cooking spray
--------------------------------------------------------------------------------------
Lunch
Prawn
and Rockmelon Salad [1589]
165g can water-packed prawns drained [or use fresh if available] [753]
1 tbsp light Thousand Island dressing [like Kraft] [142]
1/2 rockmelon, sliced [418]
6 chopped walnuts, chopped [276]
--------------------------------------------------------------------------------------
Dinner
Grilled
Chicken-burger in a Wheat Bun [1472]
140g boneless, skinless chicken breast [690]
1 wholegrain/whole wheat hamburger bun [585]
1 tbsp salsa or tomato sauce [50]
1 small tomato, sliced [84]
Couple leaves lettuce [21]
Thinly sliced red onion [42]
--------------------------------------------------------------------------------------
Extras
- Extra
Daily Allowance: 1/2 cup/125ml skimmed milk or 100g pot low-fat
yogurt (209).
- Extra
Snacks: Choose from our Snack List, according to how much weight
you have to lose.
|