Light breakfast, lunch and snack ideas
Warm 1 small wholegrain tortilla. Serve with ½ x 400g can Mexican-spiced beans, 1 scrambled egg and 1 cup spinach, wilted. Top with fresh coriander. 1610kJ, 20g protein, 12g fibre.
Yoghurt granola bowl
Add ½ cup reduced-fat Greek-style yoghurt to a bowl. Top with 2 tablespoons toasted granola, 1 tablespoon chopped nuts, 1 teaspoon chia seeds and 1 serving of fruit, eg, orange, apple, berries. 1740kJ, 20g protein, 7g fibre.
Spinach and herb omelette
Make an omelette with 2 eggs, 2 tablespoons trim milk and 2 cups baby spinach. Serve with 2 slices grainy toast and 1 large or 2 small kiwifruit. 1660kJ, 25g protein, 8g fibre.
Combine ½ cup wholegrain oats, 2 tablespoons chopped nuts (eg, almonds, hazelnuts, brazil nuts), 1 tablespoon coconut threads and 1 cup trim milk. Soak overnight (or 30-60 minutes for quick oats. Serve with ¼ cup berries.1760kJ, 20g protein, 11g fibre.
Fruity berry porridge
Make porridge, following packet instructions, with ½ cup steel-cut oats and 1 cup trim milk. Add ½ cup frozen berries. Serve with ½ cup low-fat plain yoghurt, a few extra berries and a teaspoon of almond flakes to garnish. 1660kJ, 27g protein, 11g fibre.