Meal Planner

45500Kj	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	Cereal with fruit and nuts Nutty banana toast Avocado, ricotta and tomato on toast Porridge with dried fruit Eggs, mushroom and asparagus on toast Yoghurt with fruit, nuts and muesli Cereal with fruit and nuts 1 1/3 cups flaky cereal or 2 wheat cereal biscuits with 1 cup low fat milk and 2tsp crushed nuts. Serve with 1 piece of fruit or 1 cup of fruit salad 1500Kj	Cereal with fruit and nuts Nutty banana toast Avocado, ricotta and tomato on toast Porridge with dried fruit Eggs, mushroom and asparagus on toast Yoghurt with fruit, nuts and muesli Cereal with fruit and nuts 1 1/3 cups flaky cereal or 2 wheat cereal biscuits with 1 cup low fat milk and 2tsp crushed nuts. Serve with 1 piece of fruit or 1 cup of fruit salad 1500Kj	Cereal with fruit and nuts Nutty banana toast Avocado, ricotta and tomato on toast Porridge with dried fruit Eggs, mushroom and asparagus on toast Yoghurt with fruit, nuts and muesli Cereal with fruit and nuts 1 1/3 cups flaky cereal or 2 wheat cereal biscuits with 1 cup low fat milk and 2tsp crushed nuts. Serve with 1 piece of fruit or 1 cup of fruit salad 1500Kj	Cereal with fruit and nuts Nutty banana toast Avocado, ricotta and tomato on toast Porridge with dried fruit Eggs, mushroom and asparagus on toast Yoghurt with fruit, nuts and muesli Cereal with fruit and nuts 1 1/3 cups flaky cereal or 2 wheat cereal biscuits with 1 cup low fat milk and 2tsp crushed nuts. Serve with 1 piece of fruit or 1 cup of fruit salad 1500Kj	Cereal with fruit and nuts Nutty banana toast Avocado, ricotta and tomato on toast Porridge with dried fruit Eggs, mushroom and asparagus on toast Yoghurt with fruit, nuts and muesli Cereal with fruit and nuts 1 1/3 cups flaky cereal or 2 wheat cereal biscuits with 1 cup low fat milk and 2tsp crushed nuts. Serve with 1 piece of fruit or 1 cup of fruit salad 1500Kj	Cereal with fruit and nuts Nutty banana toast Avocado, ricotta and tomato on toast Porridge with dried fruit Eggs, mushroom and asparagus on toast Yoghurt with fruit, nuts and muesli Cereal with fruit and nuts 1 1/3 cups flaky cereal or 2 wheat cereal biscuits with 1 cup low fat milk and 2tsp crushed nuts. Serve with 1 piece of fruit or 1 cup of fruit salad 1500Kj	Cereal with fruit and nuts Nutty banana toast Avocado, ricotta and tomato on toast Porridge with dried fruit Eggs, mushroom and asparagus on toast Yoghurt with fruit, nuts and muesli Cereal with fruit and nuts 1 1/3 cups flaky cereal or 2 wheat cereal biscuits with 1 cup low fat milk and 2tsp crushed nuts. Serve with 1 piece of fruit or 1 cup of fruit salad 1500Kj
Snack	Custard Fruit salad with yoghurt Yoghurt with berries Fruit salad and ricotta Fruit toast Baked bean muffin Toast with honey & peanut butter Turkish bread Fruit smoothie Rice cakes with tuna Custard 1 cup of low fat custard 800Kj	Custard Fruit salad with yoghurt Yoghurt with berries Fruit salad and ricotta Fruit toast Baked bean muffin Toast with honey & peanut butter Turkish bread Fruit smoothie Rice cakes with tuna Custard 1 cup of low fat custard 800Kj	Custard Fruit salad with yoghurt Yoghurt with berries Fruit salad and ricotta Fruit toast Baked bean muffin Toast with honey & peanut butter Turkish bread Fruit smoothie Rice cakes with tuna Custard 1 cup of low fat custard 800Kj	Custard Fruit salad with yoghurt Yoghurt with berries Fruit salad and ricotta Fruit toast Baked bean muffin Toast with honey & peanut butter Turkish bread Fruit smoothie Rice cakes with tuna Custard 1 cup of low fat custard 800Kj	Custard Fruit salad with yoghurt Yoghurt with berries Fruit salad and ricotta Fruit toast Baked bean muffin Toast with honey & peanut butter Turkish bread Fruit smoothie Rice cakes with tuna Custard 1 cup of low fat custard 800Kj	Custard Fruit salad with yoghurt Yoghurt with berries Fruit salad and ricotta Fruit toast Baked bean muffin Toast with honey & peanut butter Turkish bread Fruit smoothie Rice cakes with tuna Custard 1 cup of low fat custard 800Kj	Custard Fruit salad with yoghurt Yoghurt with berries Fruit salad and ricotta Fruit toast Baked bean muffin Toast with honey & peanut butter Turkish bread Fruit smoothie Rice cakes with tuna Custard 1 cup of low fat custard 800Kj
Lunch	Tuna salad sandwich Roast beef and salad roll Vegetable soup Turkey salad sandwich Greek salad Sushi with miso soup Turkey and salad wrap Egg salad Tuna and walnut salad Vegie burger Tuna salad sandwich 2 slices of wholegrain bread with 40g tinned tuna in oil (drained) and 1 cup salad 1700Kj	Tuna salad sandwich Roast beef and salad roll Vegetable soup Turkey salad sandwich Greek salad Sushi with miso soup Turkey and salad wrap Egg salad Tuna and walnut salad Vegie burger Tuna salad sandwich 2 slices of wholegrain bread with 40g tinned tuna in oil (drained) and 1 cup salad 1700Kj	Tuna salad sandwich Roast beef and salad roll Vegetable soup Turkey salad sandwich Greek salad Sushi with miso soup Turkey and salad wrap Egg salad Tuna and walnut salad Vegie burger Tuna salad sandwich 2 slices of wholegrain bread with 40g tinned tuna in oil (drained) and 1 cup salad 1700Kj	Tuna salad sandwich Roast beef and salad roll Vegetable soup Turkey salad sandwich Greek salad Sushi with miso soup Turkey and salad wrap Egg salad Tuna and walnut salad Vegie burger Tuna salad sandwich 2 slices of wholegrain bread with 40g tinned tuna in oil (drained) and 1 cup salad 1700Kj	Tuna salad sandwich Roast beef and salad roll Vegetable soup Turkey salad sandwich Greek salad Sushi with miso soup Turkey and salad wrap Egg salad Tuna and walnut salad Vegie burger Tuna salad sandwich 2 slices of wholegrain bread with 40g tinned tuna in oil (drained) and 1 cup salad 1700Kj	Tuna salad sandwich Roast beef and salad roll Vegetable soup Turkey salad sandwich Greek salad Sushi with miso soup Turkey and salad wrap Egg salad Tuna and walnut salad Vegie burger Tuna salad sandwich 2 slices of wholegrain bread with 40g tinned tuna in oil (drained) and 1 cup salad 1700Kj	Tuna salad sandwich Roast beef and salad roll Vegetable soup Turkey salad sandwich Greek salad Sushi with miso soup Turkey and salad wrap Egg salad Tuna and walnut salad Vegie burger Tuna salad sandwich 2 slices of wholegrain bread with 40g tinned tuna in oil (drained) and 1 cup salad 1700Kj
Snack	Milk drink Rye crackers Fruit toast Muffin with peanut butter Wheat crackers Popcorn Vegetable sticks Rice cakes Rice cakes with vegemite Fruit & spice muffin Carrot with hummus Low fat yoghurt Wheat crackers with basil, tomato & cheese Yoghurt muesli parfait Peaches with custard Milk drink 1 glass low fat milk or milk drink 400Kj	Milk drink Rye crackers Fruit toast Muffin with peanut butter Wheat crackers Popcorn Vegetable sticks Rice cakes Rice cakes with vegemite Fruit & spice muffin Carrot with hummus Low fat yoghurt Wheat crackers with basil, tomato & cheese Yoghurt muesli parfait Peaches with custard Milk drink 1 glass low fat milk or milk drink 400Kj	Milk drink Rye crackers Fruit toast Muffin with peanut butter Wheat crackers Popcorn Vegetable sticks Rice cakes Rice cakes with vegemite Fruit & spice muffin Carrot with hummus Low fat yoghurt Wheat crackers with basil, tomato & cheese Yoghurt muesli parfait Peaches with custard Milk drink 1 glass low fat milk or milk drink 400Kj	Milk drink Rye crackers Fruit toast Muffin with peanut butter Wheat crackers Popcorn Vegetable sticks Rice cakes Rice cakes with vegemite Fruit & spice muffin Carrot with hummus Low fat yoghurt Wheat crackers with basil, tomato & cheese Yoghurt muesli parfait Peaches with custard Milk drink 1 glass low fat milk or milk drink 400Kj	Milk drink Rye crackers Fruit toast Muffin with peanut butter Wheat crackers Popcorn Vegetable sticks Rice cakes Rice cakes with vegemite Fruit & spice muffin Carrot with hummus Low fat yoghurt Wheat crackers with basil, tomato & cheese Yoghurt muesli parfait Peaches with custard Milk drink 1 glass low fat milk or milk drink 400Kj	Milk drink Rye crackers Fruit toast Muffin with peanut butter Wheat crackers Popcorn Vegetable sticks Rice cakes Rice cakes with vegemite Fruit & spice muffin Carrot with hummus Low fat yoghurt Wheat crackers with basil, tomato & cheese Yoghurt muesli parfait Peaches with custard Milk drink 1 glass low fat milk or milk drink 400Kj	Milk drink Rye crackers Fruit toast Muffin with peanut butter Wheat crackers Popcorn Vegetable sticks Rice cakes Rice cakes with vegemite Fruit & spice muffin Carrot with hummus Low fat yoghurt Wheat crackers with basil, tomato & cheese Yoghurt muesli parfait Peaches with custard Milk drink 1 glass low fat milk or milk drink 400Kj
Dinner	Minestrone soup Creamy chicken pasta Salmon with sweet potato mash Lamb Roast Home-made chicken pizza Lamb kebabs with couscous and yoghurt dip Salmon with Asian vegetables Beef and vegetable curry Tofu stir-fry Tuna with steamed vegetables Omelette with salad Thai beef salad Mixed bean salad Prawn and vegie risotto Pork stir-fry Minestrone soup 2 cups minestrone soup with 2tsp light sour cream and chives to garnish. Serve with a wholemeal roll 2100Kj	Minestrone soup Creamy chicken pasta Salmon with sweet potato mash Lamb Roast Home-made chicken pizza Lamb kebabs with couscous and yoghurt dip Salmon with Asian vegetables Beef and vegetable curry Tofu stir-fry Tuna with steamed vegetables Omelette with salad Thai beef salad Mixed bean salad Prawn and vegie risotto Pork stir-fry Minestrone soup 2 cups minestrone soup with 2tsp light sour cream and chives to garnish. Serve with a wholemeal roll 2100Kj	Minestrone soup Creamy chicken pasta Salmon with sweet potato mash Lamb Roast Home-made chicken pizza Lamb kebabs with couscous and yoghurt dip Salmon with Asian vegetables Beef and vegetable curry Tofu stir-fry Tuna with steamed vegetables Omelette with salad Thai beef salad Mixed bean salad Prawn and vegie risotto Pork stir-fry Minestrone soup 2 cups minestrone soup with 2tsp light sour cream and chives to garnish. Serve with a wholemeal roll 2100Kj	Minestrone soup Creamy chicken pasta Salmon with sweet potato mash Lamb Roast Home-made chicken pizza Lamb kebabs with couscous and yoghurt dip Salmon with Asian vegetables Beef and vegetable curry Tofu stir-fry Tuna with steamed vegetables Omelette with salad Thai beef salad Mixed bean salad Prawn and vegie risotto Pork stir-fry Minestrone soup 2 cups minestrone soup with 2tsp light sour cream and chives to garnish. Serve with a wholemeal roll 2100Kj	Minestrone soup Creamy chicken pasta Salmon with sweet potato mash Lamb Roast Home-made chicken pizza Lamb kebabs with couscous and yoghurt dip Salmon with Asian vegetables Beef and vegetable curry Tofu stir-fry Tuna with steamed vegetables Omelette with salad Thai beef salad Mixed bean salad Prawn and vegie risotto Pork stir-fry Minestrone soup 2 cups minestrone soup with 2tsp light sour cream and chives to garnish. Serve with a wholemeal roll 2100Kj	Minestrone soup Creamy chicken pasta Salmon with sweet potato mash Lamb Roast Home-made chicken pizza Lamb kebabs with couscous and yoghurt dip Salmon with Asian vegetables Beef and vegetable curry Tofu stir-fry Tuna with steamed vegetables Omelette with salad Thai beef salad Mixed bean salad Prawn and vegie risotto Pork stir-fry Minestrone soup 2 cups minestrone soup with 2tsp light sour cream and chives to garnish. Serve with a wholemeal roll 2100Kj	Minestrone soup Creamy chicken pasta Salmon with sweet potato mash Lamb Roast Home-made chicken pizza Lamb kebabs with couscous and yoghurt dip Salmon with Asian vegetables Beef and vegetable curry Tofu stir-fry Tuna with steamed vegetables Omelette with salad Thai beef salad Mixed bean salad Prawn and vegie risotto Pork stir-fry Minestrone soup 2 cups minestrone soup with 2tsp light sour cream and chives to garnish. Serve with a wholemeal roll 2100Kj
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