DAILY MEAL/SNACK IDEAS
Breakfast:
• Cereal with low fat milk, fruit and yoghurt
- e.g. porridge, muesli, Special K Advantage, Sustain, Fibre Plus, Goodness Barley Max
- NOT cornflakes, rice bubbles, coco pops, fruit loops
• 2 slices multigrain toast with
- reduced fat cheese and tomato
- peanut butter
- avocado
- eggs
- baked beans
- tinned spaghetti
Lunchbox should always include:
• At least two pieces of fruit
• At least one serve of dairy
• Plus lunch and other healthy snacks
• 750ml water
Lunches:
• Sandwiches, rolls, wraps or crackers with:
- tuna/chicken/ham/cheese and salad
- avocado or cream cheese and salad
- peanut butter
• Sushi
• Healthy leftover dinners
Dinner:
• Protein: lean meat, skinless chicken breast, fish or eggs
• + carbohydrate: pasta, rice, bread, or potatoes
• + vegetables or salad
Dessert/Supper:
• Fruit
• Yoghurt
• Custard
• Creamed rice Healthy Snacks:
• Fruit - fresh, dried, tinned or fruit salad
• Muesli bars (e.g. Uncle Toby's Bodywise, Be Natural Trail Bars)
• Plain popcorn
• Fruit muffins or fruit loaf
• Crackers and cheese
• Cheese sticks
• Yoghurt
• Creamed rice (e.g. Le Rice)
• Vegetable sticks and dips
• Mixed nuts and dried fruit
• Small tin baked beans or spaghetti
Energy-boosting Snacks:
Snack between performances
• Flavoured milk or liquid meal (e.g. Sustagen)
• 600ml sports drink or cordial
• Canned fruit and yoghurt and fruit juice popper
• Jam, honey or banana sandwich
• Muesli bar and fruit and 300ml flavoured milk
• Fruit muffin
• Cereal with low fat milk, fruit and yoghurt
- e.g. porridge, muesli, Special K Advantage, Sustain, Fibre Plus, Goodness Barley Max
- NOT cornflakes, rice bubbles, coco pops, fruit loops
• 2 slices multigrain toast with
- reduced fat cheese and tomato
- peanut butter
- avocado
- eggs
- baked beans
- tinned spaghetti
Lunchbox should always include:
• At least two pieces of fruit
• At least one serve of dairy
• Plus lunch and other healthy snacks
• 750ml water
Lunches:
• Sandwiches, rolls, wraps or crackers with:
- tuna/chicken/ham/cheese and salad
- avocado or cream cheese and salad
- peanut butter
• Sushi
• Healthy leftover dinners
Dinner:
• Protein: lean meat, skinless chicken breast, fish or eggs
• + carbohydrate: pasta, rice, bread, or potatoes
• + vegetables or salad
Dessert/Supper:
• Fruit
• Yoghurt
• Custard
• Creamed rice Healthy Snacks:
• Fruit - fresh, dried, tinned or fruit salad
• Muesli bars (e.g. Uncle Toby's Bodywise, Be Natural Trail Bars)
• Plain popcorn
• Fruit muffins or fruit loaf
• Crackers and cheese
• Cheese sticks
• Yoghurt
• Creamed rice (e.g. Le Rice)
• Vegetable sticks and dips
• Mixed nuts and dried fruit
• Small tin baked beans or spaghetti
Energy-boosting Snacks:
Snack between performances
• Flavoured milk or liquid meal (e.g. Sustagen)
• 600ml sports drink or cordial
• Canned fruit and yoghurt and fruit juice popper
• Jam, honey or banana sandwich
• Muesli bar and fruit and 300ml flavoured milk
• Fruit muffin