HEALTHY MEAL IDEAS

Aim for variety

BREAKFAST

• Eggs, steamed greens/ broccoli, sweet potato
• Smoked salmon, 1 egg , 4 asparagus sprigs,
  wilted spinach & ¼ an avocado
• Toast, avocado, eggs & sprinkle of seeds
• Chia pudding with coconut/greek yogurt, berries
  & almond butter
• Veggie frittata (8 eggs, ½ cup cheese or feta,
  sliced zucchini, sliced leek, roast sweet potato &
  spinach)
• Smoothie with protein powder, bananas, berries,
  greens
• Porridge or overnight oats with frozen berries,
  pepitas and almond butter

KEY TIPS

• Fill your plate with 1/2 vegetables, 1/4 protein,
  1/4 complex carbohydrates and 1-3 tablespoons
  of healthy fats
• Include a variety of whole grains daily such as
  rice, oats, quinoa, barley and buckwheat
• Aim for 2 pieces of fruit and 5 servings of
  vegetables a day
• Make vegetables the main part of your meal
• Ensure minimum 2 litres of water per day
• Include a variety of legume sources such as
  pinto beans, kidney beans, butter beans, soy
  beans, navy beans, red lentils, and peas
• Swap high energy, low nutrient foods for whole
  grain rich foods

LUNCH/DINNER

• Salmon with salad or roast veggies
• Rice paper rolls (chicken/tempeh/tofu and fresh
  carrot, cucumber, capsicum, avocado)
• Dahl with sweet potato, carrot & zucchini
• Brown rice buddha bowl, with chicken/beef/tofy
  and veggies
• Asian chicken noodle soup, shiitake
  mushrooms & Chinese cabbage
• Legume pesto pasta
• Chickpea curry
• Roast chicken with a green salad and roast
  sweet potato or pumpkin

SNACKS

• Hummus or guacamole with brown rice
  crackers or veggie sticks
• Bliss balls made with dates, nuts, coconut oil,
  cacao powder and sea salt. Add some protein
  powder if you like
• Apple with natural peanut or almond butter
• Boiled eggs
• Smoothies blended with a combination of the
  following: mixed greens, banana, berries,
  avocado, linseeds, almond or coconut milk
• Fresh fruit