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mydna Custimised for you
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{"Type":"Mediterranean","Kj":"7900","Age":"19-50","Gender":"Female","Menus":[{"Reference":"breakfast","Name":"Breakfast","Type":"Mediterranean","Meat":"0.5","VegLowStarch":"","VegStarchy":"","Grain":"2","Dairy":"1","Fruit":"1","Fat":"1","Meals":[{"Reference":"porridge","Name":"Porridge","Ingredients":"1/2 cup plain raw rolled oats (45g) + 1 cup high protein light milk (250ml) + 1 tbs pumpkin seeds + 1 grated apple (150g) + cinnamon sprinkles","Kj":"1800","Protein":"30","Carbs":"60","Fat":"10","Fibre":"12","Omega3":""},{"Reference":"eggontoast","Name":"Egg on toast","Ingredients":"1 large poached egg (60g) + 2 slices sourdough rye bread (80g) + avocado (20g) + 1 medium size raw sliced tomato (100g) ","Kj":"1700","Protein":"20","Carbs":"55","Fat":"13","Fibre":"8","Omega3":""},{"Reference":"muesliandyoghurt","Name":"Muesli and yoghurt","Ingredients":"1/2 cup untoasted muesli without dried fruit (60g) + high protein low fat plain yoghurt (200g) + 1 tbs sunflower seeds + 1 cup blueberries (150g)","Kj":"2300","Protein":"30","Carbs":"55","Fat":"12","Fibre":"10","Omega3":""}]},{"Reference":"lunch","Name":"Lunch","Type":"Mediterranean","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"2","Dairy":"0.5","Fruit":"","Fat":"1","Meals":[{"Reference":"salmonandsalad","Name":"Salmon and salad","Ingredients":"grilled salmon (100g) + 3 cups mixed salad (e.g. lettuce, tomato, cucumber) + 1 cup cooked quinoa (190g) + low fat feta cheese (20g) + 1 ts olive oil","Kj":"2500","Protein":"35","Carbs":"60","Fat":"23","Fibre":"12","Omega3":""},{"Reference":"chickenwrap","Name":"Chicken wrap","Ingredients":"chicken breast grilled (80g) + 1 rye wrap (80g) + 3 cups mixed salad (e.g. lettuce, cabbage, capsicum) + low fat cheddar cheese (20g)","Kj":"2200","Protein":"35","Carbs":"60","Fat":"8","Fibre":"10","Omega3":""}]},{"Reference":"afternoonsnack","Name":"Afternoon Snack","Type":"Mediterranean","Meat":"","VegLowStarch":"","VegStarchy":"","Grain":"","Dairy":"1","Fruit":"1","Fat":"","Meals":[{"Reference":"yoghurt","Name":"Yoghurt","Ingredients":"low fat plain yoghurt (200g) + 1 banana (150g)","Kj":"1000","Protein":"10","Carbs":"30","Fat":"0.2","Fibre":"3","Omega3":""}]},{"Reference":"dinner","Name":"Dinner ","Type":"Mediterranean","Meat":"1","VegLowStarch":"2","VegStarchy":"","Grain":"2","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"fishstirfry","Name":"Fish stir fry","Ingredients":"whiting filet (100g) + 1 cup vegetables cooked (e.g. broccoli, cauliflower, onion) + 1 cup brown rice cooked (160g) + 1 ts olive oil + 1 tbs soy sauce","Kj":"2000","Protein":"30","Carbs":"60","Fat":"10","Fibre":"10","Omega3":""},{"Reference":"steakandvegetables","Name":"Steak and vegetables","Ingredients":"lean fat trimmed beef (65g) + 1 cup vegetables steamed (e.g. carrot, peas, zucchini) + 1 medium size sweet potato with skin on baked (150g) + 1 ts olive oil ","Kj":"1700","Protein":"25","Carbs":"40","Fat":"10","Fibre":"10","Omega3":""}]}]}