Healthy winter eating
We've got all your food moods covered with this easy-to-follow diet plan.
Breakfasts worth waking up for
- 1 cup of Bircher muesli with low-fat yoghurt topped with grated pear and blueberries.
- 1 sourdough rye toast topped with a two-egg mushroom omelette.
- 2 fruit toasts with 1 tablespoon of fig jam and 1 tablespoon of ricotta cheese.
- 2 small buckwheat pancakes (pancake mixture available at your local health food store) with 2 tablespoons of sheep's yoghurt, 1 teaspoon of almond meal and 1 tablespoon of maple syrup.
- 1 medium-sized savoury muffin and 1 glass of freshly-squeezed orange juice.
- 1 wholegrain English muffin with smoked salmon and low-fat cream cheese.
- 1 cup of freshly-stewed pear and apple with ½ a cup of plain low-fat yoghurt. Top with honey and cinnamon before eating.
- 1 cup of plain low-fat yoghurt with 1 teaspoon each of chopped prunes, dried apricots and almonds.
- 1 cup of porridge with 1 small sliced banana and honey.
- 2 slices of wholemeal toast with grilled tomato and lean ham off-the- bone. Season with lemon pepper.
- 1 serve of chunky tomato and bean soup with a grainy bread roll.
- 1 medium bowl of stir-fried tofu (100g) with Chinese vegetables and cooked buckwheat noodles.
- 2 cups of cooked penne pasta with ½ a cup of cooked chickpeas and 1 teaspoon of olive oil. Top with finely chopped continental parsley and 1 tablespoon of grated cheese.
- 100g of tuna (in spring water or brine) on warm rye toast (2 slices) spread with hummus. Top with grilled tomato.
- 1 lean grilled beef burger with tomato salsa and sliced roast potato. Serve with rocket, cucumber and low-fat dressing.
- 1 small baguette with lean roast lamb or pork (80g). Top with apple or cranberry sauce and 1 cup of roast vegetables.
- 1 pita wrap with warm roast turkey (100g), cranberry sauce and salad.
- 1 small serve of vegetarian lasagne (250g) with a fresh garden salad. Dress with balsamic vinegar and a little olive oil.
- 1 medium bowl of miso soup with buckwheat noodles, broccoli and thin strips of chicken breast (100g).
- 1 lentil burger with 1 cup of grated beetroot and carrot. Top with ½ a cup of low-fat yoghurt dip.
- 1 medium bowl of cooked spaghetti with stir-fried prawns and ½ a cup of tomato-based sauce. Serve with a garden salad with low-fat dressing.
- 100g grilled or pan-fried kangaroo fillet on ½ a cup of mashed sweet potato with 2 tablespoons of gravy or steak sauce.
- 1 chicken burger with sweet chilli sauce (use your favourite burger recipe but substitute with chicken mince) on a wholegrain roll with salad.
- 1 medium bowl of a lean pork (80-100g) stir-fry with bok choy, snow peas and rice noodles.
- 2 cups of seafood risotto. Serve with a green salad.
- 150g of steamed fish with salsa (try a sweet one like mango).1 cup of steamed green beans and ½ a cup of cooked cous-cous.
- 100g of oven-baked lamb racks with wholegrain mustard. 1½ cups of roasted pumpkin, zucchini and eggplant.
- 1 large bowl of hearty minestrone soup. Serve with a toasted wholegrain English muffin.
- 80-100g of roast beef or lamb with steamed carrot, 1 small baked potato and 1 small cob of corn.
- 100-120g of tandoori chicken (use ready made paste available in supermarkets) with 1 cup of low-fat yoghurt and cucumber salad. Crushed garlic can be added to the yoghurt for added flavour. Serve with ½ a cup of steamed basmati rice.
- 1 toasted fruit bread with 2 tablespoons of ricotta cheese.
- 200g of natural low-fat yoghurt with 1 tablespoon of almond meal, 1 tablespoon of rolled oats and 2 chopped dried apricots.
- 1 cup of chopped banana, kiwi and strawberries with 2 tablespoons of low- fat custard.
- 1 thick slice of banana bread.
- 1 cup of sliced raw vegetables with 4 tablespoons of low-fat dip or hummus.
- 2 grainy crispbreads with sliced tomato and low-fat cheese.
- 1 small apple/oat muffin.
- 1½ glasses of a mango smoothie - use low-fat milk, canned mangoes (if not available fresh) and low-fat frozen yoghurt.
- 1 slice of wholegrain bread with one tablespoon of peanut butter.
- ½ cup rice pudding with 1 tablespoon of chopped almonds or hazelnuts and 1 tablespoon of sultanas.
- ½ English muffin with 1 tablespoon of low-fat cream cheese and a thin slice of smoked salmon.
- 1 cup of instant porridge with chopped dried apple and prunes.
- 1 oatmeal biscuit with a glass of low-fat milk.
- 1 wholegrain, oat-based muesli bar.
- 1 soy and linseed rice cake spread with ¼ of a small avocado.
- 100g of flavoured tuna (low-fat) with 4 water crackers.
- 1 small slice of fruit cake (40g).
- 1 cup of roasted chestnuts.
- ½ a toasted bagel with baked beans.
- ½ a cup of mixed dried fruit and seeds
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