It can be easy to overlook the significance of our diet delicious high protein meal plan in Australia when we are leading a busy as well as hectic lifestyle.
However not taking great consideration of our protein diet plan habits can lead to t fatigue, helpless focus, and health issues. What and when we eat can assume a huge part according to our energy levels.
Eating a balanced diet that incorporates an assortment of wholegrain food sources, organic products, vegetables, food sources that are normally high protein meal, sound fats, and fiber, can assist with supporting energy levels and keep us going for longer. This 7-day high protein meal plan in Australia intends to keep you fulfilled for longer by joining high fiber food sources, protein-rich food sources, and low GI food sources consistently.
Protein meal plan serves approx 8,700kj regularly & is based on the average energy and nutrient requirements for weight maintenance in 18-70 years old adults who undertake light to moderate levels of the activity. Energy requirements vary from age to age, activity, health status, height & weight.
This high protein meal plan gives the base number of serves from every one of the center nutrition types as prescribed in the Australian Guide to Healthy Eating* for grown-ups (other than ladies north of 51 years and men more than 70 years who require extra milk, cheddar or yogurt).
Those with a medical issue should look for guidance from a medical professional prior to changing their eating regimen.
Easy Boiled Eggs on Toast: 2 boiled eggs + 2 slices wholegrain toast + 1 cup milk + 1 piece of fruit (eg. 1 medium apple or pear).
Rainbow Quinoa Salad: 50g reduced salt sliced ham + ½ cup bean mix + 2 cups salad vegetables (eg. capsicum, carrot, snow peas, rocket) + 1 cup cooked quinoa + 2 tbsp dressing.
Lamb Chop with Sweet Potato Mash & Vegetables: 1 medium grilled lamb chop (fat trimmed) + ½ medium sweet potato (mashed with 2 tsp olive oil + splash milk) + 1.5 cups steamed vegetables (eg. carrot, pumpkin, and broccoli) + 1 slice wholegrain bread.
Fruit Salad & Yoghurt Dessert: 1 Cup of fruit salad+200g natural yogurt.
A handful of Nuts (20-30 grams) +20g Cheese.
Muesli with Yoghurt & Fruit: ½ cup muesli + 1 tub yogurt + 1 serve of fruit (eg. 2 nectarines or 1 medium apple or 2 tbsp dried fruit).
Chicken Salad Flat Bread: ½ skinless chicken breast + 1.5 cups salad vegetables (eg. lettuce, carrot, tomato, cucumber) + 1 wholemeal flatbread + ¼ avocado + 2 tsp mayonnaise.
Burghal Wheat Salad with Poached Egg (1 serve): Serve with 2 cups salad.
Berry Smoothie: 1 cup milk + 1 cup berries + ½ cup natural yoghurt + 1 tsp honey, blended.
1 Slice Raisin Bread +Handful of Nuts /or Seed (30g).
1 toasted wholemeal English muffin + 1 tbsp peanut butter + 1 banana + 1 latte.
Tuna & Avocado Salad on Toast: 200g tinned tuna in spring water (drained) + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + ¼ avocado + 2 slices of cheese+ 2 slices multigrain bread.
Beef & Black Bean Stir-fry with Rice Noodles: 130glean beef + 1.5 cups cooked vegetables (eg. carrot, mushroom, celery, capsicum, and snow peas) + 1 cup cooked rice noodles + 2 tsp sesame oil for cooking.
Fruit Crepe: Sliced fruit & ricotta cheese drizzled with honey & wrapped in a crepe.
1Tub yoghurt + Mixed Seeds.
Coconut Blueberry Baked Oats (1 serve): Serve with a latte.
Chickpea & Barley Salad: 1 cup chickpeas + 1 cup salad leaves and 1 cup chopped vegetables (eg. tomato, celery, onion, carrot) + 1 cup cooked barley with 2 tbsp vinegar dressing + 1 serving of fruit.
Spaghetti Bolognese: Made with ½ cup cooked lean mince stir-fried with garlic in 2 tsp oil + tomato sauce, grated carrot, grated zucchini & herbs served on 1 cup cooked wholemeal spaghetti. Sprinkle with 2 tbsp grated parmesan cheese.
Fruit Pop: Homemade by blending fruit with yogurt & freezing.
1glass of milk & Handful of nuts (30g).
Porridge with Fruit: ½ cup rolled oats, cooked + 1 cup milk + 1 piece of fruit + 1 tbsp linseed, cinnamon, and honey to taste.
Chicken & Pasta Salad: Mix together ½ grilled chicken breast + 1 cup steamed greens (eg. asparagus, broccoli, sugar snap peas) + ½ cup baby spinach + ½ cup red capsicum + 1 cup cooked pasta (eg. penne). Add 20g hard cheese + 2 tbsp vinegar dressing.
Baked Salmon with Quinoa & Vegetables: 100g salmon, baked & served with 1 cup cooked quinoa + 1.5 cups cooked vegetables (eg. cauliflower, broccoli, carrots) + 2 tsp oil in cooking or as a dressing with lemon juice.
Summer Pudding: Mix 1 cup fresh/frozen berries in ¼ cup apple juice. Pour into a cup lined with multigrain bread. Top with additional bread and remaining juice. Cover in cling wrap and refrigerate overnight. Invert pudding to serve.
Mixed Seeds +1tub yogurt.
Banana & Chocolate Smoothie: Blend together 2/3 cup wholegrain flaky cereal + 1 cup milk + 1 banana + 2 tsp drinking chocolate.
Spiced sweet potato & chickpea fritters with boiled eggs.
Pork Chops & Vegetables: Leaned grilled pork chops 130g + 1cup cooked Brown Rice +1.5 cup of cooked vegetables & 2 tsp oil in cooking or as a dressing.
Mango Yoghurt Smoothie: 1cup Greek yoghurt+ mango + banana +1/2cinnamon +1tsp honey, blended.
Wholegrain Crisp breads+ Cheese (40g) +Nuts (30g).
Fried Eggs with Spiced Avocado
Beef & Noodle Lettuce Cups: ½ cup cooked lean mince + ½ cup grated carrot + 1 cup bean sprouts + 1 cup cooked mung bean noodles dressed with 2 tbsp fish sauce and 2 tsp oil, topped with 1 tbsp chopped peanuts. Serve in lettuce leaves.
Grilled Chicken with Rice & Vegetable Salad: 80g grilled chicken + 1½ cups chopped vegetables (eg. carrot, celery, cucumber) mixed with 1 cup cooked brown rice + 2 tsp oil in cooking or as a dressing.
1 Fruit+1 Tub Yoghurt
Uncertain about whether eggs might be valuable in your circumstance? Get more familiar with how eggs might assist with serving your healthful requirements today.
Find our very simple and delicious meal plans intended to assist you with accomplishing a healthy and balanced diet. Look at our weight loss or vegetarian meal plan today!
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