MJ Example 7 day Menu Plan – 5000kJ Higher Protein
B
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
¾ cup natural muesli
200ml skim milk
6 peach slices
6 fish oil capsules
1 multivitamin
2 poached eggs
⅛ avocado
2 pce multigrain toast
1 small banana
6 fish oil capsules
1 multivitamin
½ cup raw oats
(porridge)
250ml skim milk
75g blueberries
6 fish oil capsules
1 multivitamin
⅔ cup baked beans
2 pce multigrain toast
⅛ avocado
1 large orange
6 fish oil capsules
1 multivitamin
¾ cup natural muesli
200ml skim milk
1 small banana
6 fish oil capsules
1 multivitamin
1 poached egg
70g lean ham
1 pce multigrain toast
200ml orange juice
6 fish oil capsules
1 multivitamin
1.5 cups cooked spinach,
tomato & mushrooms
2 pce multigrain toast
6 fish oil capsules
1 multivitamin
1
1
1
S
0.5
1
3
200g red-fat yoghurt
1
1
S
0.5
20g mixed nuts
30g dried fruit
1
D
1
3
2
1
0.5
0.5
1
0.5
200g red-fat yoghurt
3
0.5
1
1*
2
0.5
0.5
1
2
1
100g lean chicken
⅓ cup cooked rice
1.5 cups cooked vegies
1
0.5
200g red-fat yoghurt
16 almonds
1
1
0.5
3
200g red-fat yoghurt
0.5
2
1
0.5
*NB in this example we have counted the baked beans as a Protein Exchange (rather than Starch), to add variety
Updated 19-Feb-10
1
200g red-fat yoghurt
3
1
1
1
2
1
1
120g canned tuna
1.5 cup salad vegies
60g low fat feta
8 olives (no oil)
1
0.5
1
1
1
1
200g red-fat yoghurt
250g strawberries
2
70g cooked whiting
1 small boiled potato
2 cups salad vegies
60g low fat feta
2
10g mixed nuts
22 grapes
1.5
1
20g mixed nuts
30g dried fruit
2
100g lean beef
1.5 cups cooked vegies
1
3
1
1
100g lean chicken
1.5 cups cooked vegies
½ large corn cob
20g mixed nuts
30g dried fruit
3
1
1
120g canned salmon
75g low fat cottage
cheese
2 cups salad vegies
1 Tbs balsamic vinegar
1
50g lean beef
1 small sweet potato
1.5 cups cooked vegies
3
1
1
1 boiled, curried egg
2 cups salad vegies
40g low fat cheese
2
1
2
1
3 apricots
1 pce raisin toast
20g mixed nuts
3
2
1 small pear
1
1
1
2
120g canned tuna
75g low fat cottage
cheese
2 cups salad vegies
1 Tbs balsamic vinegar
1
12 prawns
⅓ cup cooked noodles
1.5 cups cooked vegies
1
200g red-fat yoghurt
75g blueberries
0.5
100g cooked tofu
60g low fat feta
2 cups salad vegies
1 Tbs balsamic vinegar
2
100g lean beef
1.5 cups cooked vegies
2
1
1
120g canned salmon
75g low fat cottage
cheese
2 cups salad vegies
1 Tbs balsamic vinegar
2
2
1 medium apple
10g mixed nuts
1
L
V 1.0
1
1 cup cooked vegies
100g lean lamb
⅓ cup cooked couscous
2
1
1