MONDAY
Breakfast: High-fibre, low-fat cereal with low-fat milk, cup of tea with low-fat milk (no sugar)
Morning tea: Piece of fruit, cup of tea (no sugar)
Lunch: Two or three glasses of water. Low-fat soup, two to four plain low-fat crackers with tomato, cucumber or low-fat cheese
Afternoon tea: Small tub of low-fat yoghurt
Dinner: Two or three glasses of water. Steamed skinless chicken breast and steamed vegetables
Supper: Cup of tea (no sugar), bowl of fresh fruit salad
TUESDAY
Breakfast: Two pieces of wholegrain/low-fat toast with light cream cheese spread, cup of tea (no sugar)
Morning tea: Piece of fruit, cup of tea (no sugar)
Lunch: Two or three glasses of water. Wholemeal pita bread wrap with tuna, lettuce, cucumber, celery and tomato
Afternoon: Small tub of low-fat yoghurt
Dinner: Two or three glasses of water. Small bowl of pasta with low-fat meat sauce
Supper: Cup of tea (no sugar), two or three crackers with light cream cheese spread or Vegemite
WEDNESDAY
Breakfast: Low-fat cereal with low-fat milk, cup of coffee with low-fat milk (no sugar)
Morning tea: Small tub of mixed fruit, cup of tea (no sugar)
Lunch: Two or three glasses of water. Big bowl of fresh fruit salad, or low-fat soup
Afternoon: Banana
Dinner: Two or three glasses of water. Grilled fish with rice and steamed vegetables
Supper: Three crackers with low-sugar jam
THURSDAY
Breakfast: Two pieces of wholegrain/low-fat toast with low-fat spread, cup of coffee (no sugar)
Morning tea: Piece of fruit, cup of tea (no sugar) n Lunch: Two or three glasses of water. Two hard-boiled eggs on crackers or rice cakes with low-fat mayonnaise
Afternoon: Small tub of low-fat yoghurt
Dinner: Two or three glasses of water. Small portion of macaroni cheese (using low-fat ingredients), served with large green salad with lettuce, tomato, cucumber, low-fat cheese
Supper: Small bowl of cereal with low-fat milk
FRIDAY
Breakfast: Two Weet-Bix with low-fat milk, cup of tea with low-fat milk
(no sugar)
Morning tea: Piece of fruit, cup of tea (no sugar)
Lunch: Two or three glasses of water. Tuna sandwich with salad
Afternoon tea: Low-fat muesli bar
Dinner: Two or three glasses of water. Chicken stir-fry with vegetables and rice
Supper: Two or three crackers with light cream cheese spread
SATURDAY
Breakfast: Two pieces of soy and linseed toast with Vegemite, cup of tea (no sugar)
Morning tea: Piece of fruit, cup of tea (no sugar)
Lunch: Two or three glasses of water. Two rice cakes topped with tuna and salad
Afternoon tea: Piece of fruit or a small tub of low-fat yoghurt
Dinner: Two or three glasses of water. Wholemeal pita bread with two hard-boiled eggs, tuna, carrot, celery, lettuce, low-fat cheese
Supper Fresh fruit salad
SUNDAY
Breakfast: Two pieces of soy and linseed toast with Vegemite, cup of tea (no sugar)
Morning tea: Piece of fruit or small tub of fresh fruit salad, cup of tea (no sugar)
Lunch: Two or three glasses of water. Roast chicken or beef, with roast potatoes and pumpkin, steamed vegetables
Dinner: Two or three glasses of water. Sandwich made from lunch leftovers, with green leafy salad and tomatoes
Supper: Fresh fruit salad
