- ½ cup (75g) cooked vegetables or green leafy vegetables
- ½ cup salad or mixed vegetables
- 1 (135g) medium potato, kumara, taro
- 1 (80g) tomato
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- 1 apple, banana, orange or pear
- 2 small plums (100g)
- ½ cup fruit salad, stewed or canned fruit
- 1 cup dried fruit
- 4 dried apricots
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- 1 medium sized fillet fish
- 1 small lamb chop
- 1 medium sized steak (120g)
- 2 slices roast meat (100g)
- ½ cup mince or casserole (150g)
- 2 chicken drumsticks (110g)
- small handful nuts
- 1-2 Tbsp seeds
- 1 Tbsp peanut butter/tahini
- 1 egg (50g)
- 2 Tbsp tuna
- 45g tinned fish
- 2 fish fingers
- ½ cup cooked dried beans, lentils, chickpeas (135g)
- 1 soy sausage
- 50g tofu
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- 1 slice bread (26g)
- 1 cup breakfast cereal
- ½ cup muesli or porridge
- 1 medium bread roll (50g)
- 1 muffin (80g)
- 2 plain sweet biscuits
- 1 cup cooked pasta, rice or noodles
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- 1 large glass milk (250ml)
- 1 pottle yoghurt (150g)
- 2 slices cheese
- 2 scoops ice cream
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