MENU EXAMPLE
1 cup high-fibre cereal
1 cup low-fat/fat-free milk
2 tbsp raisins and sultanas

MID-MORNING SNACK
1/3 cup almonds, raw and unsalted
1 medium peach
½ cup low-fat/fat-free yoghurt

LUNCH
1 cup low-fat vegetable soup
Chicken sandwich
2 slices low-GI bread
Filling
30g chicken strips, stir-fried
1 tbsp barbecue sauce
2 slices (30g) mozzarella cheese
½ cup rocket and diced tomato

MID-AFTERNOON SNACK
1 slice seedloaf bread, toasted
1 tbsp peanut butter
Drizzle of raw honey

DINNER
Spaghetti Bolognese
90g lean beef mince, 1 ½ cups cooked durum wheat
spaghetti and ¾ cup tomato-based sauce
1 cup French salad
Salad dressing drizzle of olive oil and balsamic vinegar
1 seasonal fresh fruit (fi st-size)

HOT DRINK ALLOWANCE
1 cup low-fat milk per day for tea/coffee