Sample meal plan for men

This sample meal plan is for a man aged 19-50 years of average height, healthy weight and light activity.

 Food Weight / portion size Food group and number of serves
Breakfast
Wholegrain toast with polyunsaturated margarine

2 slices toast
2 teaspoon margarine

2 grain serves
10g unsaturated spread ( 1 serve )
Baked beans ½ cup canned beans 1 vegetable serve
Tomato 1 medium tomato 1 vegetable serve
Glass of reduced milk 1 cup (250ml) 1 milk/yoghurt/cheese serve
Morning break
Apple 1 medium 1 fruit serve
Coffee with milk 200ml (small coffee) ¼ milk/yoghurt/cheese serve
Lunch
Wholegrain sandwich with roast beef, reduced fat cheese and mixed salad with polyunsaturated maragarine

2 slices bread
65g roast beef
20g cheese
2 teaspoon margarine
1 cup mixed salad vegetables

2 grain serves
1 meat and/or alternatives serve
½ milk/yoghurt/cheese serve
10g unsaturated spread (1 serve)
1 vegetable serve

Afternoon break
Unsalted nuts 30g 1 meat and/or alternatives serve
Coffee with milk 200ml (small coffee) ¼ milk/yoghurt/cheese serve
Evening meal

Fish prepared with olive oil
Boiled rice
Potato
Carrots
Broccoli

100g cooked fillet of fish
14g unsaturated oil
1 cup boiled rice
½ medium potato
½ cup
½ cup
1 meat and/or alternatives serve
14g unsaturated oil (2 serves)
2 grain serves
1 vegetable serve
1 vegetable serve
1 vegetable serve
Evening snack
Fruit salad and reduced fat yoghurt 1 cup diced fresh fruit
100g yoghurt
1 fruit serve
½ milk/yoghurt/cheese serve

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