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Breakfast
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Lunch
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Dinner
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Snacks
(To have anytime throughout the day)
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Day 1
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Serve of Special K (choose from Original, Forest Berries, Honey Almond or Special
K Advantage) with ½ cup skim milk and ½ cup canned peaches (in natural
juice)
1 slice multigrain toast with reduced fat margarine and yeast extract spread
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Multigrain bread sandwich with 1 tsp reduced fat margarine, 1 slice lean roast beef,
1 slice reduced fat Swiss cheese, capsicum, cucumber, tomato and grated carrot
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Potato, lentil and vegetable curry (1 cup vegetables, 1 medium potato, 75g lentils,
1 tbs curry paste, 100g plain yoghurt and ¾ cup tomatoes), served with 1
cup cooked brown rice
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Fruit salad.
200g tub low fat fruit yoghurt
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Day 2
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Serve of Special K (as above) with ½ cup skim milk, topped with fresh 4 strawberries
and handful blueberries
1 toasted English multigrain muffin with reduced fat margarine
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Multigrain roll with reduced fat margarine, chicken and 1 slice of avocado and a
green side salad with added diced feta
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Tomato, legume and bean pasta sprinkled with parmesan cheese (1 cup cooked pasta,
75g legumes, diced onions, corn kernels, chopped mushrooms with grated carrot and
zucchini in a tomato based sauce)
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Dried apricots (4 halves) handful of walnuts
1 Special K Chocolatey Bar
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Day 3
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Serve of Special K (as above) with ½ cup skim milk
Wholemeal toasted bagel with reduced fat margarine and jam
150ml fresh orange juice
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Multigrain bread sandwich with 1 tsp reduced fat margarine, 70g tinned salmon, reduced
fat cream cheese, cucumber, lettuce and tomato
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Beef and vegetable stir fry (120g lean beef, 2 cups mixed vegetables, soy sauce,
honey, chilli and garlic), served with 1 cup cooked brown rice
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Tomato based salsa served with celery and carrot sticks
Piece fruit e.g. pear
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Day 4
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Serve of Special K (as above) with ½ cup skim milk and 1 chopped banana
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1 wholemeal pita bread with hummus, tabouli, tomato, 1 slice lean ham, 1 slice reduced
fat cheddar cheese and a small green mixed leaf side salad
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Baked fish fillet with 1 medium potato and green salad (rocket, lettuce, cucumber,
cherry tomato, baby corn, capsicum, onion, sultanas and sliced apple, with fat free
dressing)
Fruit salad with 1 scoop reduced fat icecream
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2 wholemeal crispbreads with sliced tomato
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Day 5
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Serve of Special K (as above) with ½ cup skim milk, topped with ½
cup tinned fruit (in natural juice)
200g tub low fat natural yoghurt
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Wholemeal lavish bread wrap with 1 slice lean roast beef, low fat cottage cheese,
rocket, alfalfa sprouts, cucumber, tomato and capsicum
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Baked lean chicken breast (120g) with mashed potato, and 2 cups steamed vegetables
(sweet potato, corn, carrots, beans and broccoli)
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Small handful of almonds and small handful peanuts
Banana
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Day 6
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Serve of Special K (as above) with ½ cup skim milk
Wholemeal crumpet with honey
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Beef, spinach and rice noodle salad (½ cup thinly sliced lean beef, 75g mixed
beans, cherry tomatoes, 1 cup rice noodles and baby spinach)
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120g grilled salmon fillet with Asian stir fry vegetables and Asian noodles (2 cups
mixed vegetables and 1 cup Asian noodles in Thai style sauce)
Glass of wine (200ml) optional
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Fruit smoothie (fruit of choice, 1 cup skim milk 1 tbs low fat natural yoghurt)
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Day 7
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½ cup oats with 200g tub low fat yoghurt and 1 diced apple
1 slice wholemeal toast with reduced fat margarine.
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Dark rye bread (2 slices) with smoked salmon, reduced fat cream cheese, baby spinach,
alfalfa sprouts and capers
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Lamb in plum sauce with cous cous (120g lean lamb, 1 cup cous cous mixed with dried
apricots (5 halves) and sultanas (1.5 tbs), 2 cups mixed steamed vegetables and
plum sauce)
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Fruit salad
Serve of Special K Chocolatey with ½ cup skim milk
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