Ideas for menus

With so many books and web sites featuring “healthy food” options it can be hard to know which really are healthy for you. We have surveyed them all and put them together in suggested menus for you to try.

PLUS 1 piece of fruit OR 1/2 glass fruit juice


Day 1
Breakfast 11/3 cup cereal OR 3 breakfast biscuits OR 1/2 cup uncooked rolled oats or muesli AND 1 cup low fat milk PLUS 1 piece of fruit OR 1/2 glass fruit juice
Morning Tea Small handful of dried nuts and 1 glass of milk
Lunch Tuna and salad sandwich on multigrain/ whole meal bread/roll 
100g tuna, lettuce, tomato, cucumber, mushrooms, avocado, bean sprouts, capsicum
Afternoon Tea Small tub low fat yoghurt
(BF carrot and celery sticks, baby tomatoes)
Dinner Spaghetti bolognaise with red lentils (see below)
PLUS 1 (BF 2) cups cooked spaghetti per person
PLUS Green salad – 3 cups
Supper/Evening Snack (BF 1 slice fruit toast and a scrape of margarine)

Day 2
Breakfast 11/3 cup cereal OR 3 breakfast biscuits OR 1/2 cup uncooked rolled oats or muesli AND 1 cup low fat milk
Morning Tea Pear and banana muffin (see below)
Lunch Sweet potato and pumpkin soup (see below)
PLUS 1 (BF 2) pieces multigrain/whole meal bread with a scrape of margarine
PLUS 1 piece fresh fruit
Afternoon Tea Glass of low fat milk 
Small handful nuts
Dinner Hokkien Noodles with Lemongrass Chicken (see below)
PLUS add extra vegetables into the stir-fry such as broccoli, zucchini, sweet corn or baby corn pieces
Supper/Evening Snack Fruity ice treat

Day 3
Breakfast Bircher muesli with tropical fruit (see below)
PLUS 1 glass low fat milk
Morning Tea 4 (BF 8) wholegrain crackers, carrot and celery sticks with hummus
Lunch Tuna and mixed bean salad (see below)
PLUS 1 (BF 2) wholegrain bread with a scrape of margarine
Afternoon Tea Small handful dried fruit and nuts
Dinner Roast lamb (100g per person) 
Vegetables (2 cups (BF 3 cups)- 1/2 the plate)
Plus 1 medium potato
Supper/Evening Snack 1/2 cup tinned fruit with low fat yoghurt

Recipes