This sample meal plan is for women aged 19-50 years of average height, healthy weight and light activity.
| Meal / Food | Weight / portion size | Food group and number of serves |
|---|---|---|
| Breakfast | ||
| Wholegrain breakfast cereal, with reduced fat milk |
60g cereal 1 cup (250ml) reduced fat milk |
2 grain serves 1 milk/yoghurt/cheese serve |
| Reduced fat yoghurt | 100g yoghurt | ½ milk/yoghurt/cheese serve |
| Morning break | ||
| Coffee with milk | 200ml (small coffee) | ¼ milk/yoghurt/cheese serve |
| Lunch | ||
| Sandwich with salad and chicken | 2 slices bread 40g chicken 1 teaspoon margarine 1 cup salad vegetables |
2 grain serves ½ meat and/or alternatives serve 5g unsaturated spread (½ serve) 1 vegetable serve |
| Apple | 1 medium | 1 fruit serve |
| Afternoon break | ||
| Unsalted nuts | 30g | 1 meat and/or alternatives serve |
| Coffee with milk | 200ml (small coffee) | ¼ milk/yoghurt/cheese serve |
| Evening meal | ||
| Pasta with beef mince and red kidney beans, tomato and green salad with olive oil and vinegar dressing | 1 cup of cooked pasta 65g cooked mince ¼ cup kidney beans 1½ medium tomato ½ onion 2 cups green leafy salad 2 teaspoon unsaturated oil |
2 grain serves 1 meat and/or alternative serve 1½ vegetable serve ½ vegetable serve 2 vegetable serves 14g unsaturated oil (2 serves) |
| Evening snack | ||
| Plums and reduced fat yoghurt | 1 cup stewed plums 100g yoghurt |
1 fruit serve ½ milk/yogurt/cheese serve |