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 |