Breakfast
2 poached eggs
1 slice wholewheat toast with
1 tsp butter or 2 tsp canola spread
½ grapefruit
Lunch
1 Chicken Sandwich with Olives and Fresh Basil (see recipe here).
Green salad with 2 tbsp olive oil vinaigrette
Afternoon snack
2 tbsp peanut butter
6 small (about 30g) wholewheat crackers
1 sliced apple
Dinner
Pan-seared salmon fillet (about 120g cooked, slightly larger than a deck of cards)
1 cup long-stemmed broccoli cooked with olive oil, cracked red pepper and garlic
¾ cup wild or brown rice
Dessert or evening snack
½ cup fresh raspberries or other seasonal berry
½ cup low-fat plain or vanilla yoghurt
Daily totals: 7020kJ, 104g protein, 179g carbohydrates, 68g fat (15g sat), 34g fibre, 1586mgsodium
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