All rights reserved. MEAL PLANNERS. Seasonal Sensations. DAY 1. DAY 2. DAY 3. DAY 4. DAY 5. Spaghetti and meatballs all
MEAL PLANNERS
Seasonal Sensations NUTRITION FOR OVER 50 Kickstart your 2017 goals of staying healthy, having fun and living life to the max with our fresh new meal planner. Highlights include snacks that won’t leave you feeling guilty and simple dinners good enough for guests. Developed by an Accredited Practising Dietitian and Home Economist, you’ll be able to meet your daily recommendations for each of the food groups (including 4 serves of dairy) with ease and enjoyment!
MEAL PLANNERS
DAY 1
EACH DAY THIS PLANNER DELIVERS...
Seasonal Sensations DAY 2
• • • •
Approximately 8,500kJ of energy* High protein meals At least 2.5 serves of dairy Plenty of fruit and vegetables
* P eople who partake in regular physical activity have higher energy requirements. The amount of energy you need each day to maintain your weight depends on age, gender, height, weight and physical activity level.
DAY 3
DAY 4
DAY 5
Breakfast couscous + 1 chai latte
Cheesy omelette + 1 latte or cappuccino
BREAKFAST
French toast with plump dried fruit compote + 1 latte or cappuccino
Breakfast smoothie + ½ cup high fibre cereal and ½ cup milk
Cheesy bean jaffle + 1 iced coffee/chocolate
LUNCH Meatball wrap
Pear, prosciutto and blue salad + 1 bunch asparagus
Compost slice (4 slices) + 1 cup raw veggie sticks
Chicken, cauliflower, watercress and almond salad
3 leftover meatballs + 1 wholemeal pita bread + 3/4 cup natural yoghurt + 1 cup Greek salad ♥ your leftovers – use leftover meatballs for this wrap
Mexican tortilla pinwheels (4 pinwheels) + 1 tub fruit yoghurt
DINNER
Dutch pancake with smoked trout, leek and sour cream + cumin roasted carrots
Blue cheese steak 150g steak topped with 20g blue cheese + roasted parmesan and potato wedges
Spaghetti and meatballs all covered in cheese ♥ your leftovers. Cook extra for lunch tomorrow
Zucchini frittata with walnuts and feta + 1 cup garden salad
Dukkah crusted lamb with coriander yoghurt and tabbouli + cheesy corn on the cob
Orange blossom milk pudding with apricots and pistachios Chunky sun-dried tomato dip + 1 cup vegetable sticks
Cheese and spinach pull-apart loaf 1 piece fresh fruit e.g. peach 4 dried apricot halves
Rosewater fruit with vanilla yoghurt ¼ cup tzatziki dip with 1 cup vegetable sticks + 4 rice crackers
Crunchy banana muffin 1 piece of fresh fruit e.g. pear 40g cheddar cheese + 4 water crackers
Cheese and apple quesadillas with mint yoghurt 1 cup tinned fruit and 3/4 cup natural yoghurt
