Hearty dinners

  • 1 medium bowl of cooked spaghetti with stir-fried prawns and ½ a cup of tomato-based sauce. Serve with a garden salad with low-fat dressing.
  • 100g grilled or pan-fried kangaroo fillet on ½ a cup of mashed sweet potato with 2 tablespoons of gravy or steak sauce.
  • 1 chicken burger with sweet chilli sauce (use your favourite burger recipe but substitute with chicken mince) on a wholegrain roll with salad.
  • 1 medium bowl of a lean pork (80-100g) stir-fry with bok choy, snow peas and rice noodles.
  • 2 cups of seafood risotto. Serve with a green salad.
  • 150g of steamed fish with salsa (try a sweet one like mango).1 cup of steamed green beans and ½ a cup of cooked cous-cous.
  • 100g of oven-baked lamb racks with wholegrain mustard. 1½  cups of roasted pumpkin, zucchini and eggplant.
  • 1 large bowl of hearty minestrone soup. Serve with a toasted wholegrain English muffin.
  • 80-100g of roast beef or lamb with steamed carrot, 1 small baked potato and 1 small cob of corn.
  • 100-120g of tandoori chicken (use ready made paste available in supermarkets) with 1 cup of low-fat yoghurt and cucumber salad. Crushed garlic can be added to the yoghurt for added flavour. Serve with ½ a cup of steamed basmati rice.

Satisfying snacks

  • 1 toasted fruit bread with 2 tablespoons of ricotta cheese.
  • 200g of natural low-fat yoghurt with 1 tablespoon of almond meal, 1 tablespoon of rolled oats and 2 chopped dried apricots.
  • 1 cup of chopped banana, kiwi and strawberries with 2 tablespoons of low- fat custard.
  • 1 thick slice of banana bread.
  • 1 cup of sliced raw vegetables with 4 tablespoons of low-fat dip or hummus.
  • 2 grainy crispbreads with sliced tomato and low-fat cheese.
  • 1 small apple/oat muffin.
  • 1½ glasses of a mango smoothie - use low-fat milk, canned mangoes (if not available fresh) and low-fat frozen yoghurt.
  • 1 slice of wholegrain bread with one tablespoon of peanut butter.
  • ½ cup rice pudding with 1 tablespoon of chopped almonds or hazelnuts and 1 tablespoon of sultanas.
  • ½ English muffin with 1 tablespoon of low-fat cream cheese and a thin slice of smoked salmon.
  • 1 cup of instant porridge with chopped dried apple and prunes.
  • 1 oatmeal biscuit with a glass of low-fat milk.
  • 1 wholegrain, oat-based muesli bar.
  • 1 soy and linseed rice cake spread with ¼ of a small avocado.
  • 100g of flavoured tuna (low-fat) with 4 water crackers.
  • 1 small slice of fruit cake (40g).
  • 1 cup of roasted chestnuts.
  • ½ a toasted bagel with baked beans.
  • ½ a cup of mixed dried fruit and seeds