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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 8
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Serve of Special K (choose from Original, Forest Berries, Honey Almond or Special
K Advantage) with ½ cup skim milk
Wholemeal toasted bagel with reduced fat margarine and jam
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Multigrain roll with reduced fat margarine, sliced chicken, 1 slice reduced fat
cheddar cheese and 1 slice of avocado and a green salad with diced pear and chopped
walnuts
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Plum Pork fillet stir-fry (1 tsp olive oil, 100g lean pork, 2 cups mixed vegetables,
plum sauce)
Serve with 1 cup cooked brown rice
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Bunch green grapes
200g tub low fat fruit yoghurt
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Day 9
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Serve of Special K (as above) with ½ cup skim milk, topped with fresh strawberries
and blueberries
1 toasted English multigrain muffin with reduced fat margarine
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1 wholemeal pita bread with hummus, tabouli, tomato, 1 slice lean ham and a small
green mixed leaf side salad
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Lean lamb sausages (2) grilled, served with 1 scoop mashed potato (made with milk),
2 cups mixed vegetables and onion.
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Piece fruit e.g. pear
1 Special K Chocolatey bar
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Day 10
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Serve of Special K (as above) with ½ cup skim milk, topped with ½
cup canned peaches (in natural juice)
1 slice wholegrain toast with reduced fat margarine and yeast extract spread
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Multigrain bread sandwich with reduced fat margarine,
1 slice lean roast beef, cucumber, capsicum, tomato and grated carrot
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Vegetable lasagne (10cm square) with new potatoes (2) and 2 cups mixed vegetables
Glass wine (200ml) optional
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200g tub low fat fruit yoghurt
Bunch green grapes
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Day 11
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Serve of Special K (as above) with ½ cup skim milk and 1 chopped banana
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Wholemeal lavish bread wrap with 1 slice lean roast beef, low fat cottage cheese,
alfalfa sprouts, carrot, tomato and avocado
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120g grilled salmon fillet with Asian stir fry vegetables (2 cups mixed vegetables
in Thai style sauce), with 1 cup Asian noodles
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Mixed dried fruit (40g)
Tinned fruit in natural juice
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Day 12
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Serve of Special K (as above) with ½ cup skim milk, topped with ½
cup canned fruit (in natural juice)
200g tub low fat natural yoghurt
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Wholemeal lavish bread wrap with small can tuna, low fat cottage cheese, alfalfa
sprouts, rocket, cucumber, tomato and capsicum
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Lamb with noodles (1 tsp olive oil, 120g lean lamb, 2 cups mixed vegetables, cauliflower,
1 cup Asian noodles and Asian style stir-fry sauce)
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Piece of fruit e.g. apple
Small handful mixed nuts
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Day 13
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1 egg (boiled, poached or scrambled), 1 grilled rasher bacon and grilled tomato
on 2 slices wholegrain toast
Fresh squeezed orange juice (125ml)
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Mixed grain bread roll with reduced fat margarine, 1 slice of avocado and chicken
breast and a green leaf salad
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Potato, lentil and vegetable curry (1 cup vegetables, 1 medium potato, 100g lentils,
1 Tbsp curry paste, 100g plain yoghurt and ¾ cup tomatoes). Served with 1
cup cooked brown rice
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Serve of Special K Chocolatey with ½ cup skim milk
Piece fruit e.g. pear
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Day 14
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Serve of Special K (as above) with ½ cup skim milk
1 slice wholemeal toast with reduced fat margarine.
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Small tin baked beans on 2 slices sourdough toast with reduced fat margarine and
a green leaf salad with cherry tomatoes.
Apple
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2 slices baked roast beef, with baked potato (1 medium), 2 cups steamed vegetables
(cauliflower, broccoli and carrots) with gravy
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Toasted fruit bread (2 slices) with low fat ricotta cheese
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