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mydna Custimised for you
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{"Type":"Mediterranean","Kj":"5800","Age":"51-70","Gender":"Male","Menus":[{"Reference":"breakfast","Name":"Breakfast","Type":"Mediterranean","Meat":"0.5","VegLowStarch":"","VegStarchy":"","Grain":"1","Dairy":"1","Fruit":"1","Fat":"1","Meals":[{"Reference":"muesliandyoghurt","Name":"Muesli and yoghurt","Ingredients":"1/3 cup untoasted muesli without dried fruit (30g) + low fat plain yoghurt (200g) + 2 tbs sunflower seeds (30g) + 1 cup blueberries (150g)","Kj":"2100","Protein":"20","Carbs":"40","Fat":"20","Fibre":"8","Omega3":""},{"Reference":"eggontoast","Name":"Egg on toast","Ingredients":"1 large poached egg (60g) + 1 slice sourdough multigrain bread (40g) + avocado (20g) + 1 medium size raw sliced tomato (100g) ","Kj":"1200","Protein":"15","Carbs":"30","Fat":"10","Fibre":"6","Omega3":""},{"Reference":"porridge","Name":"Porridge","Ingredients":"1/3 cup plain raw rolled oats (25g) + 1 cup skim milk (250ml) + 2 tbs pumpkin seeds + 1 graded apple (150g) + cinnamon sprinkle","Kj":"2200","Protein":"25","Carbs":"55","Fat":"22","Fibre":"12","Omega3":""}]},{"Reference":"lunch","Name":"Lunch","Type":"Mediterranean","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"1","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"salmonandsalad","Name":"Salmon and salad","Ingredients":"grilled salmon (100g) + 3 cups mixed salad (e.g. lettuce, tomato, cucumber) + 1/2 cup cooked quinoa (80g) + 1 ts olive oil","Kj":"1700","Protein":"30","Carbs":"30","Fat":"15","Fibre":"8","Omega3":""},{"Reference":"chickenwrap","Name":"Chicken wrap","Ingredients":"grilled chicken breast (80g) + 1 mountain bread rye wrap (40g) + 3 cups mixed salad (e.g. salad, capsicum, cabbage) + avocado (20g) ","Kj":"1700","Protein":"33","Carbs":"30","Fat":"5","Fibre":"9","Omega3":""}]},{"Reference":"afternoonsnack","Name":"Afternoon Snack","Type":"Mediterranean","Meat":"","VegLowStarch":"","VegStarchy":"","Grain":"","Dairy":"1","Fruit":"","Fat":"","Meals":[{"Reference":"yoghurt","Name":"Yoghurt","Ingredients":"low fat plain yoghurt (200g) ","Kj":"600","Protein":"10","Carbs":"10","Fat":"0.2","Fibre":"0","Omega3":""}]},{"Reference":"dinner","Name":"Dinner ","Type":"Mediterranean","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"1","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"steakandvegetables","Name":"Steak and vegetables","Ingredients":"lean fat trimmed beef (65g) + 1.5 cup vegetables steamed (e.g. zucchini, broccoli, asparagus) + 1/2 medium size sweet potato with skin on baked (75g) + 1 ts olive oil","Kj":"1600","Protein":"25","Carbs":"35","Fat":"10","Fibre":"9","Omega3":""},{"Reference":"fishstirfry","Name":"Fish stir fry","Ingredients":"whiting filet (100g) + 1 cup vegetables cooked (e.g. broccoli, cauliflower, onion) + 1/2 cup brown rice cooked (80g) + 1 ts olive oil + 1 tbs soy sauce","Kj":"1500","Protein":"25","Carbs":"35","Fat":"8","Fibre":"8","Omega3":""}]}]}