Day 13: Dinner
Prep: 5mins
Cook: As needed
Servings: 1
Quick-fix: Tofu and healthy fried rice
Ingredients
- 150g grilled marinated tofu
- 1 cup cooked brown rice
- 60ml natural yoghurt
- 60g hummus (mix with yoghurt to make a dressing)
- 1 cup peas and corn
- 1 cup baby spinach
Method
- Cook any ingredients you need to.
- Add to a plate or bowl with your other quick-fix ingredients and enjoy.
Healthy Snacks
- 1 tub natural yoghurt + 20g chia seeds
- 1 medium banana
- Antipasto plate (20g pistachios + ¼ cup artichoke hearts in brine + 6 medium pitted olives + 4 bambini bocconcini balls + 20g roasted capsicum / Pumpkin + 2 vita wheat broken into pieces + 20g hummus mixed with 2tsp lemon juice)
*Allow for up to 3 serves from your healthy snack list each day.
The daily meal plans are based on an average adult’s daily energy requirement of 8700kJ and provides an average of 38g of dietary fibre a day without allowable snacks (high fibre). Your dietary intake requirements may be higher or lower depending on your energy needs. Speaking to an accredited practising dietitian can help you plan your daily intake.
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