consumerportal
Version:
mydna Custimised for you
1 lines • 3.44 kB
JSON
{"Type":"Lower Fat (Omega-3 rich)","Kj":"7750","Age":"70+","Gender":"Male","Menus":[{"Reference":"breakfast","Name":"Breakfast","Type":"Lower Fat (Omega-3 rich)","Meat":"0.5","VegLowStarch":"","VegStarchy":"","Grain":"1-2","Dairy":"1","Fruit":"1","Fat":"0-1","Meals":[{"Reference":"salmonontoast","Name":"Salmon on toast","Ingredients":"smoked salmon (50g) + 1-2 slices sourdough rye (40-80g) + cream cheese extra light (25g) + 1 medium size raw sliced tomato ","Kj":"1200-1700","Protein":"20-25","Carbs":"30-50","Fat":"7-10","Fibre":"6-8","Omega3":"2.2"},{"Reference":"porridge","Name":"Porridge ","Ingredients":"1/3-1/2 cup plain raw rolled oats (25-45g) + 1 cup skim milk (250ml) + 1 tbs chia seeds grounded (15g) + 1 graded apple (150g) + cinnamon sprinkle","Kj":"1800-2300","Protein":"15-20","Carbs":"40-60","Fat":"9-10","Fibre":"8-10","Omega3":"1.9"},{"Reference":"muesliandyoghurt","Name":"Muesli and yoghurt","Ingredients":"1/3- 1/2 cup untoasted muesli without dried fruit (30-60g) + low fat plain yoghurt (200g) + 1 cup blueberries (150g) + 1tbs grounded flax seeds (15mg)","Kj":"1700-2300","Protein":"18-20","Carbs":"30-55","Fat":"13","Fibre":"8-10","Omega3":"2.3"}]},{"Reference":"morningsnack","Name":"Morning Snack","Type":"Lower Fat (Omega-3 rich)","Meat":"","VegLowStarch":"","VegStarchy":"","Grain":"","Dairy":"1","Fruit":"","Fat":"","Meals":[{"Reference":"coffee","Name":"Coffee","Ingredients":"skinny late (250ml)","Kj":"600","Protein":"10","Carbs":"10","Fat":"0.3","Fibre":"-","Omega3":""}]},{"Reference":"lunch","Name":"Lunch","Type":"Lower Fat (Omega-3 rich)","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"2","Dairy":"0.5","Fruit":"","Fat":"0-1","Meals":[{"Reference":"tunasalad","Name":"Tuna salad","Ingredients":"1 can tuna in spring water + 3 cups mixed salad (e.g. lettuce, tomato, cucumber) + 1 cup cooked quinoa (190g) + low fat feta cheese (20g) + 1 ts olive oil ","Kj":"2400","Protein":"35","Carbs":"60","Fat":"15","Fibre":"12","Omega3":"1.5"},{"Reference":"chickenwrap","Name":"Chicken wrap","Ingredients":"grilled chicken breast (80g) + 1 rye wrap (80g) + 3 cups mixed salad (e.g. lettuce, cabbage, capsicum) + low fat yoghurt plain (100g)","Kj":"2200","Protein":"35","Carbs":"60","Fat":"6","Fibre":"12","Omega3":"0.4-0.7"}]},{"Reference":"afternoonsnack","Name":"Afternoon Snack","Type":"Lower Fat (Omega-3 rich)","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":"0"}]},{"Reference":"dinner","Name":"Dinner ","Type":"Lower Fat (Omega-3 rich)","Meat":"1","VegLowStarch":"2","VegStarchy":"","Grain":"1","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"beefstirfry","Name":"Beef stir fry","Ingredients":"lean/ fat trimmed beef (65g) + 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":"1600","Protein":"25","Carbs":"40","Fat":"9","Fibre":"10","Omega3":"0.4-0.7"},{"Reference":"fishandvegetables","Name":"Fish and vegetables","Ingredients":" blue grenadier grilled (100g) + 1 cup vegetables steamed (e.g. carrot, broccoli, zucchini) + 1/2 medium size baked sweet potato with skin on (75g) + 1 ts olive oil ","Kj":"1300","Protein":"25","Carbs":"25","Fat":"7","Fibre":"9","Omega3":"1"}]}]}