Sample meal plan for women

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

Meal / FoodWeight / portion sizeFood group and number of serves
Breakfast

Wholegrain breakfast cereal, with reduced
fat milk

60g cereal
1 cup (250ml) reduced fat milk

2 grain serves
1 milk/yoghurt/cheese serve

Reduced fat yoghurt100g yoghurt½ milk/yoghurt/cheese serve
Morning break
Coffee with milk200ml (small coffee)¼ milk/yoghurt/cheese serve
Lunch
Sandwich with salad and chicken

2 slices bread
40g chicken
1 teaspoon margarine
1 cup salad vegetables

2 grain serves
½ meat and/or alternatives serve
5g unsaturated spread (½ serve)
1 vegetable serve

Apple1 medium1 fruit serve
Afternoon break
Unsalted nuts30g1 meat and/or alternatives serve
Coffee with milk200ml (small coffee)¼ milk/yoghurt/cheese serve
Evening meal
Pasta with beef mince and red kidney beans, tomato and green salad with olive oil and vinegar dressing1 cup of cooked pasta
65g cooked mince
¼ cup kidney beans
1½ medium tomato
½ onion
2 cups green leafy salad
2 teaspoon unsaturated oil

2 grain serves
1 meat and/or alternative serve
1½ vegetable serve
½ vegetable serve
2 vegetable serves
14g unsaturated oil (2 serves)

Evening snack
Plums and reduced fat yoghurt1 cup stewed plums
100g yoghurt
1 fruit serve
½ milk/yogurt/cheese serve

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