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(Meat, or meat alternatives like: beef, lamb, pork, chicken,
fish, eggs, or legumes - dried beans, peas and lentils)
1/2 cup lean mince, 2 small chops, or 2 slices roast meat
80 - 120 gm fish fillet
2 small eggs
1/2 cup cooked dried or canned beans, peas or lentils |
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1 medium piece eg. apple, banana, orange, pear
2 small pieces eg apricots, plums, kiwi fruit
1 cup diced pieces or canned fruit
1/2 cup 100% juice
1 1/2 tablespoons dried sultanas, 4 dried apricots |
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(Yoghurt, Cheese)
1 cup (250 ml) fresh, long-life or reconstituted dried milk
1/2 cup evaporated milk
2 slices cheese
1 small carton yoghurt
1 cup custard
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1/2 cup cooked vegetables
1/2 cup cooked dried or canned beans peas or lentils
1 cup salad
1 medium potato |
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2 slices bread
1 cup cooked rice, pasta or noodles
1 cup cooked porridge
1 1/3 cup breakfast cereal
1/2 cup muesli |
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