FOOD

Breakfast
1
2
3

Morning Tea
1
2

3
Lunch
1
2

3
Afternoon
Tea
1
2
3
Snack
1

Yoghurt
(Plain, Low fat,
tub)
Banana
(medium)
Oats (Uncle
Tobys, trad.,
per serving
[40g])
Carrot
(medium)
Celery
(chopped,3
stalks)
Tuna
(1 can)
Fruit salad
(200g)
Udon Noodles
(plain,
half bowl-350g)
Sushi (Tuna,
110g)
Mixed Berries
(frozen,75g
thawed)
Orange (large)
Boiled egg (2,
large)
Tomatoes
(sundried,
10-12 pieces,
fat-free)
Rice cake
(SunRice, Thin
rice and corn,5

CALORIES
/KJ
120cal or
500kj

CAR
BS
12g

FAT
(Sat.)
0.4g

PROTE
IN
14g

99cal or
416kj
152cal or
636kj

21.8
g
22.7
g

0.0g

1.9g

0.7g

5.1g

45cal or
185kj
14cal or
59kj

5g

0.0g

0.8g

1.1g

0.0g

0.5g

73cal or
306kj
74cal or
310kj

0.0g

0.3g

16.4g

15g

0.0g

1.4g

161cal or
674kj

35.3
g

0.2g

7.9g

137cacl or
575kj
38cal or
156kj

18.4
g
7.1g

0.8g

7.1g

0.0g

0.8g

89cal or
373kj
28cal or
118kj
18cal or
77kj

17g

0.0g

2.1g

0.2g

0.0g

6.7g

3.3g

0.0g

0.8g

23.4
g

0.2g

2.9g

117cal or
489kj

3
Dinner
1
2

Dessert
1
2
3
TOTAL

pieces)
Broccoli (1/4
cup)
Chicken and
corn soup
(small bowl)
Potato mash
(1/2 cup, with
milk and butter)
Sweet potato
(1/2 cup,
peeled, boiled)
Tiramisu ice
cream(1.5
scoops)
Jelly (1/4
packet)
Custard (1/4
cup)
________________
________________

12cal or
50kj
153cal or
646kj

0.2g

0.0g

1.8g

23.1
g

1g

9.2g

111cal or
465kj

11.4
g

3.7g

2.6g

125cal or
523kj

24.9
g

0.0g

3.3g

56cal or
234kj

9.1g

0.8g

1g

9cal or
38kj
64cal or
268kj
1695cal
or 7098kj

0.1g

0.0g

1.8g

9.7g

1.1g

2.6g

260.
8g

9.2g

90.7g

HEALTHY EATING PLAN