The following meal ideas have been designed to include a variety of foods that are easy to prepare and easy to eat.
The meal suggestions and recipes focus on a range of plant foods and are meat-free. The addition of lean meats, chicken or fish is an optional extra for those who wish to include them.
In pictures: Ten ways to look younger instantly
Breakfast options
Wholegrain cereal with soy or dairy milk, topped with tinned or fresh fruit
Porridge with fruit (fresh or dried), nuts (crushed or ground) or unprocessed bran
Poached eggs, with grilled tomatoes and mushrooms on wholemeal toast or bread
Wholemeal English muffins topped with baked beans and grated reduced-fat cheese
Wholemeal toast or bread with margarine and jam
Crumpets with a little margarine and yeast spread
Pancakes, topped with yoghurt and fresh fruit
Main meal options
Macaroni with tomato/vegetable sauce, sprinkled with reduced-fat cheese and crushed almonds
Large baked potato filled with canned bean mix, tomato, lettuce and topped with a dollop of natural yoghurt
Savoury lentils served on a bed of rice and cooked vegetables (eg: green bean, carrots or corn).
Vegetable omelette sprinkled with sesame seeds and served with wholemeal bread
Mini pizza made by using pocket bread topped with tomato paste, onion, mushrooms, crushed pineapple, capsicum and sprinkle with reduced-fat cheese
Light meal options
Peanut minestrone soup with a wholemeal bread
Focaccia filled with salad and reduced-fat cheese
Wholemeal bread topped with tinned asparagus and cottage cheese
Canned spaghetti on toast, sprinkled with reduced-fat cheese
Scrambled eggs on wholemeal English muffins with sliced tomato
Canned creamed corn on toast, sprinkled with parsley
Tomato soup with added kidney beans, served with wholemeal bread or toast.
Dessert options
Baked vanilla custard
Rice pudding served with custard or fruit
Tinned fruit with reduced-fat ice-cream
Stewed apples with low-fat fruit yoghurt
Reduced-fat custard served with tinned fruit, such as sliced peaches
Stewed rhubarb served with smooth ricotta cheese
Ripe, fresh fruit, eg: bananas, oranges, apricots, rockmelon or pears
Health news: Government orders energy drink review
Snack options
Slice of apple and raisin loaf
Dried fruits, eg: figs, apricots, sultanas, raisins and prunes
Low-fat fruit yoghurt with crushed almonds
Wholemeal fruit scone with jam
Wholemeal raisin toast with margarine
Smoothie made with soy milk or milk, fruit and honey
Wholemeal sandwich made with peanut butter.
This information is provided by the Sanitarium Nutrition Service.
Your say: Do you have any quick, simple mid-week recipes you rely on when you’re busy?
Video: The truth about low-fat foods
Related stories
Native ad body.
Native ad body.
Native ad body.
