8000kJ or 2000cals

Menu with nutrition analysis suitable for women over 35 years, that is high in calcium, low in saturated fat and salt, moderate in sugar and high in fibre.

This menu plan is higher in kilojoules (calories) than General Menu No 1. It is designed for more active or larger frame women who want to maintain their weight.

Breakfast

 3 wholegrain breakfast biscuits with sliced banana and low fat milk*

Lunch

Chicken and tabouleh wrap or lavosh (flatbread)

Dinner

Baked lamb rack with pesto sauce served with jacket potato, steamed green beans and carrots

2 scoops lemon gelato/sorbet with 100g fresh strawberries

Fat for the day for cooking or spreading

2 tbsp oil or margarine

Snacks

Choose three – make sure at least one contains dairy:

• Fruit and nut bar
• 4 wholegrain crackers with low fat cheese and sliced tomato
• 300ml carton flavoured low fat milk
• Date scone
• Tub low fat fruit yoghurt

* Buy one of the low fat high calcium brands such as Tone, Shape, Skinny, Hi-Lo or similar. When you’re shopping, check the label for milks with a calcium level of at least 150mg of calcium per 100ml.

Content updated March 21, 2006