Recipes... prunes with panache...

Healthy One-day Meal Plan

Healthy One-day Meal Plan

Preparation time: 60 minutes
Serves: 1

INGREDIENTS

Nutritional analysis for the one-day meal plan
8760kJ, protein 114g, total fat 85g, saturated fat 23g, carbohydrates 200g, total sugars 90g, fibre 34g, Sodium 2265mg
100% of RDI of all vitamins and minerals assessed

This one-day meal plan is high in fibre with over 30g of fibre 100% of an adult's needs. It is also high in protein - adults need 0.75g of protein per kg bodyweight. This plan was developed for an average male weighing 70kg. The meal plan contains 114g protein so 1.6g protein per kg bodyweight.

METHOD

A one-day meal plan for an average healthy weight male requiring 8700kJ a day

Breakfast
Weetbix (2 biscuits )
Reduced-fat milk (150mL)
Banana (1 small)
Black tea, no sugar (1 cup)

Morning Tea
Cappuccino,reduced-fat milk, no sugar (1 regular takeaway cup)
Mixed nuts (30g)

Lunch
Wholegrain and seeds Bread (2 slices)
Reduced-fat mayonnaise (2 tsp)
Tuna, canned in oil, drained (90g)
Mixed green salad (1 cup)
Water to drink (1 cup)

Afternoon
Full-fat Greek yoghurt (1 individual tub)
Prunes (40g)
Water to drink (1 cup)

Dinner
One-pan chicken bake with prunes served with sweet potato and broccollini (1 serve) as per recipe
Mixed steamed vegetables (75g/ 1/2cup)
Water (1 cup)

Dessert
Cheddar cheese (30g)
Vita-Weat 9 grain crackers (2 biscuits)
Black tea, no sugar (1 cup)


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