This sample meal plan is for a man aged 19-50 years of average height, healthy weight and light activity.

 Food Weight / portion size Food group and number of serves
Breakfast
Wholegrain toast with polyunsaturated margarine

2 slices toast

2 teaspoon margarine

2 grain serves

10g unsaturated spread ( 1 serve )
Baked beans ½ cup canned beans 1 vegetable serve
Tomato 1 medium tomato 1 vegetable serve
Glass of reduced milk 1 cup (250ml) 1 milk/yoghurt/cheese serve
Morning break
Apple 1 medium 1 fruit serve
Coffee with milk 200ml (small coffee) ¼ milk/yoghurt/cheese serve
Lunch
Wholegrain sandwich with roast beef, reduced fat cheese and mixed salad with polyunsaturated margarine

2 slices bread

65g roast beef

20g cheese

2 teaspoon margarine

1 cup mixed salad vegetables

2 grain serves

1 meat and/or alternatives serve

½ milk/yoghurt/cheese serve

10g unsaturated spread (1 serve)

1 vegetable 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

Fish prepared with olive oil

Boiled rice

Potato

Carrots

Broccoli

100g cooked fillet of fish

14g unsaturated oil

1 cup boiled rice

½ medium potato

½ cup

½ cup
1 meat and/or alternatives serve

14g unsaturated oil (2 serves)

2 grain serves

1 vegetable serve

1 vegetable serve

1 vegetable serve
Evening snack
Fruit salad and reduced fat yoghurt 1 cup diced fresh fruit

100g yoghurt
1 fruit serve

½ milk/yoghurt/cheese serve

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