Table 4. Sample meal plan

Breakfast
• One serve breakfast cereal – with low fat milk, eg. 3/4 cup cooked porridge and half to one cup skim milk

and/or
• One slice wholemeal toast, thinly spread with margarine, Vegemite, 100% fruit spread, cottage cheese, tomato or 1/2 cup baked beans
• Fruit, eg. one fresh peach or 3/4 cup drained no added sugar canned or stewed fruit
• Tea, coffee, water

Light meal
• One bowl homemade vegetable soup made with fat free stock (if desired)
• One wholegrain sandwich or roll filled with one slice or 30 g lean meat, skinless chicken, fish or fat reduced cheese and salad

or
• One slice or 30 g lean meat, skinless chicken, fish, reduced fat cheese or one egg plus one wholegrain roll, one to two slices wholegrain
bread or 2-4 wholegrain crispbreads
• One apple
• Tea, coffee, water

Main meal
• One bowl homemade soup made with fat free stock (if desired)
• 60–100 g lean meat, skinless chicken, fish or 2/3 cup cooked dried beans or lentils
• Half cup sweet potato or one cup cooked Basmati rice or pasta or one corn cob, or two slices wholegrain bread and vegetables or salad (without butter, margarine or oil)
• 20–30 grapes or 200 g low fat yoghurt and low joule jelly
• Tea, coffee, water

---------------------------------

Between meal snacks can be included especially if there is a long period between meals (more than four hours)

Foods in bold italic have a low glycaemic index (GI)