SnacksĢ0g cheese + Canned tuna in oil on wholegrain crackers. Dessert/Supperįruit Smoothie: Made with 1 cup milk + 1 tbsp walnuts + fruit (eg. baby spinach, carrots, cucumber) with olive oil based dressing. Spaghetti Bolognese: Lean mince with tomato, tomato puree, herbs & garlic served on spaghetti and sprinkled with cheese + 1 cup salad (eg. Serve with dollop of natural yoghurt. + 1 serve of fruit. Lentil, Vegetables and Barley Soup: Lentils with 1 cup chopped vegetables (eg. carrot, pumpkin, celery, onion), vegetable stock and barley. Sweet Potato Spanish Omelette (1 serve): Serve with 1 cafe latte or hot chocolate made with full cream milk. SnacksĪ handful of mixed nuts and/or seeds. Fruit toast with butter and/or jam. Dessert/Supperįruit Salad Dessert: Fresh fruit salad with ice cream. Dinnerīaked Salmon, Cous Cous and Vegetables: Oven baked salmon fillet, sprinkled with sesame oil and sesame seeds + wholemeal cous cous + 2 cups cooked vegetables. Serve with hommus. LunchĮgg, Cheese and Salad Wrap: 2 boiled & mashed eggs + 2 cheese slices + avocado + 1 cup salad vegetables (eg. lettuce, cucumber, carrot, capsicum) rolled up in tortilla bread (make 2 wraps) + 1 cup fruit juice. SnacksĬhia Porridge with Fruit: 2 tbsp chia seeds + rolled oats + 1.5 cup full cream milk + 1 serve of fruit (eg. Dessert/Supperįresh Fruit and Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese. Lamb Chops and Vegetables: Lamb chop, trimmed & shallow fried in olive oil. Serve with sweet potato mash made with milk and olive oil + 2 cups cooked vegetables. spinach, rocket) + tomato + avocado + crumbled feta cheese + olive oil/vinegar dressing. LunchĬhicken and Pasta Salad: Cooked chicken + pasta + 1 cup leafy green vegetables (eg. Serve with 1 hot chocolate, made with milk + 1 serve of fruit (eg. Peanut Butter on Wholegrain Toast: Toasted wholegrain bread+ 2 tbsp peanut butter. Want a version of this meal plan to print and use offline? Download the entire weight gain meal plan by clicking on this link. This meal plan provides at least the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51 years and men over 70 years who require additional milk, cheese or yoghurt).For personalised advice, seek the services of an Accredited Practising Dietitian. Your energy requirements vary depending on age, activity, health status, height and weight. This meal plan provides approximately 11,500kJ daily and is based on the average energy and nutrient requirements for weight gain in 18 – 65 year old adults who undertake light to moderate levels of activity.Those with a medical issue should seek advice from a medical practitioner before changing their diet. This 7-day weight gain meal plan provides one example of how to achieve a higher protein and higher calorie intake from healthy energy-giving foods such as lean meat, dairy, eggs, seeds and nuts, which will assist you to enjoy your food while working your way toward achieving your weight gain goals. While the main focus is to increase energy and protein intakes, it is also important to maintain a healthy balanced diet without eating too many foods that might have high amounts of calories but little in the way of good nutrition. Gaining weight can be just as challenging as losing weight. Healthy 7 Day Meal Plan For Clean Eating.Weight Management For Older Adults Meal Plan.
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