Wholesome Meal Guide (approx. 500 calories)
The guide below makes it easy to visualise what a wholesome meal should look like. As a general rule, always fill 1/2 of your plate with veggies from the Free Vegies list, 1/4 with protein from the Lean Protein list and 1/4 with starchy foods from the Starchy Foods & Veggies list.
Lean Protein (Women 90g, Men 150g)
Starchy Foods & Vegies (2 x 1/2 cup)
Free Vegies (as desired)
Chicken without skin
Turkey without skin
Lean beef
Lean pork
Veal
Rabbit
Fish
Lentils
Eggs
Low fat cottage cheese
* Try to keep red meats (beef, lamb, pork) to 2-3 meals per week.
Wholesome Snacks (2-3 serves per day)
Fruit is an essential source of fibre and at least 2 of your 3 snacks each day should be fruit. The 3rd snack can be any item from the Other Snacks list.
Fruit
Other Snacks
1 small banana
20 strawberries
1 small mango
1 cup watermelon
1 1/2 tablespoons of sultanas
150 ml unsweetened fruit juice
1 medium apple, orange or pear
1/4 rockmelon
20 cherries
3 prunes
3 medium plums or apricots
1 slice pineapple
1/2 cup unsweetened canned fruit
1/2 grapefruit
2 medium nectarines or peaches
15 grapes
15 rice crackers (97% fat free) + 1 tbsp low fat hummus or tzatzik
2 Ryvitas with 1/4 cup low fat cottage cheese + 1 small tomato sliced
1/2 cup cottage cheese with chives + 1 celery stalk and 1 carrot cut into sticks
4 cups air popped pop corn– no added fat
130g can of baked beans in tomato sauce
1 slice fruit loaf with 1 tsp jam
1 wholemeal crumpet + 1 tbsp honey
Beverages (as desired) Use with meals and between meals. Water, tea, coffee, plain mineral water, soda water, low kilojoule/calorie soft drinks, low kilojoule/calorie cordial. Use skim milk for tea and coffee.
