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
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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]
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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]
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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.
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