Energy booster food plan

Option 2
2-egg omelette made with low-fat cheese, chopped veggies and low-fat ham or turkey
1 slice wholegrain toast topped with fruit spread
1/2 cup grapefruit juice

Option 3
Shredded Wheat cereal with skimmed milk and a banana
1 slice wholewheat toast with peanut butter
1/2 cup tomato juice

Lunch
Option 1
Hearty veggie lentil soup
1 slice wholewheat bread topped with a low-fat cream cheese
1/2 grapefruit
1 cup skimmed milk

Option 2
Turkey sandwich on wholegrain bread
150g dark-green veg such as kale or spinach with low-fat dressing
1 small orange
1 cup skimmed milk

Option 3
Grilled chicken sandwich on wholegrain bread
100g sliced tomatoes
1 large orange
1 cup skimmed milk

Dinner
Option 1
75g fillet of sole
1 baked potato topped with low-fat sour cream or plain yoghurt
100g steamed broccoli
Sliced peaches
1 cup skimmed milk

Option 2
75g grilled steak
50g vegetable pasta salad
100g steamed spinach
Sliced pears
1 cup skimmed milk

Option 3
75g chicken and rice bake
200g dark greens with low-fat dressing
2 small plums
1 cup skimmed milk

Snacks
Eat one of these snacks mid-morning, mid-afternoon and in the evening if you're still hungry and active. Remember to eat every three to four hours throughout the day to keep energy levels high:

• 75g dried fruit mixed with 25g nuts
• Orange slices and 25g low-fat cheese
• 1/2 turkey or ham sandwich on wholegrain bread
• 100g chickpeas, chopped tomatoes and cucumbers with 2 tbsp low-fat Italian dressing
• 1/2 wholegrain English muffin with 25g melted cheese
• 1/2 wholegrain bagel with 2 tbsp hummus
• 1 boiled egg with 1 slice wholewheat bread
• 1/2 cup low-fat cottage cheese with ? cup pineapple
• 1 cup plain yoghurt with 25g low-fat muesli
• 1 small can of water-packed tuna with 6 low-fat wafer biscuits

What do you eat for energy? Share your booster food tips here