Breakfast
Toast a slice of burgen honey and oat bread and spread it with reduced-fat margarine and low-fat jam. Serve it with 1 boiled omega-3 egg.

Lunch
Larga bowl minestrone soup with a slice of multigrain bread. And top it with low-fat cream cheese. Finish it with 2 slices of banana

Dinner
Stir-fry a small chicken breast with a cup of mixed vegetables, 1 tbs of oyster sauce , and 1 tbs of honey. Mix through noodles and serve warm.

Snack
1 low-fat yogurt.  

Breakfast
1 cup of oat cereal topped with dried apricot, and 3 tbs of natural togurt, and low-fat milk.

Lunch
2 slices of toasted low GI bread with low-fat cheese, sliced cucumber and tomato.

Dinner
1 cup of lentil dhal with a grilled chicken breast and a cup of wilted spinach.

Snack
1 cup of low-fat flavoured milk drink.  

Breakfast
Mix 1 cup rolled oats with a cup of water and microwave for 2 minutes.

Lunch
Make a pasta and bean salad using 1 cup cooked pasta, 1 cup of red kidney beans and your choice of salad vegetables. Dress with 1 tsp of olive oil.

Dinner
Grilled salmon fillet topped with 1 tsp pesto sauce. Serve with a steamed corn and mixed green vegetables.

Snack
6 raw almonds and 6 dried apricot halves.

Breakfast
1 cup of all bran fruit n oats with low-fat milk, a sliced banana and kiwi. Topped with natural togurt.

Lunch
2 slices of toasted multigrain rye bread, topped with 4 grilled sardines, a slice of tomato, and lettuce leaves, and cucumber.

Dinner
1 cup of homemade chili con carne (made from premium low fat mince) and red kidney beans. Serve with a spoonful of low-fat yogurt.

Snack
red apple, a tangerine, and low-fat yogurt.

Breakfast
Top a slice of toasted honey and oatbran bread with a cup of spinach steamed in the microwave, a grilled tomato, 4 steamed asparagus.

Lunch
Soak 1 cup of bulgur in boiling water until soft and all the water is absorbed. Mix through 50g of sweetcorn, steamed peas, and 4 sundried tomatoes. Drizzle over 1 tsp of the sundried tomato oil. Grill a small piece of lean beef. Serve it on top of the bulgur salad.

Dinner
A cup of vegetable curry made with fresh vegetables and a low-fat cooking sauce. Serve with 1 cup of steamed rice.

Snack
Individual carton of low-fat custard and a banana.

Breakfast
2 thick slices of toasted low-GI bread and spread it with 1 tbs peanut butter. Finish it with a small glass of fresh orange juice.

Lunch
Large bowl of lentil and vegetable soup. Serve it with 4 crackers topped with cottage cheese.

Dinner
Saute zucchini and capsicum in 1 tbs of olive oil. Add a cup of cooked pasta, tuna and spinach leaves. Mix through until the spinach is wilted. Flavour it with basil leaves, black pepper. Sprinkle with parmesan cheese.

Snack
Skim latte and 2 slices of banana.  

Breakfast
½ cup rolled oats soaked in ½ cup apple juice overnight. Mix through a mixture of dried fruit and nuts (e.g. 10 sultanas, 4 apricot halves finely chopped, 6 hazelnuts) and 2 tbs natural yogurt.

Lunch
2 slices of toasted sourdough bread, spread with 2 tbs hommus. Finish with a banana and kiwi fruit.

Dinner
Grill a small piece of trim lamb. Slice and mix it with salad vegetables of your choice. Drizzle it with 2 tsp of olive oil and serve with a baked sweet potato.

Snack
5 crackers topped with low-fat cheese and sliced tomato.