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mydna Custimised for you
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{"Type":"Mediterranean","Kj":"7750","Age":"70+","Gender":"Male","Menus":[{"Reference":"breakfast","Name":"Breakfast","Type":"Mediterranean","Meat":"0.5","VegLowStarch":"","VegStarchy":"","Grain":"1-2","Dairy":"1","Fruit":"1","Fat":"1","Meals":[{"Reference":"eggontoast","Name":"Egg on toast","Ingredients":"1 large poached egg (60g) +1- 2 slices sourdough multigrain bread (40-80g) + avocado (20g) + 1 medium size raw sliced tomato (100g) ","Kj":"1200-1700","Protein":"15-20","Carbs":"25-45","Fat":"7-10","Fibre":"6-8","Omega3":""},{"Reference":"porridge","Name":"Porridge","Ingredients":"1/3- 1/2 cup plain raw rolled oats (25-45g) + 1 cup skim milk (250ml) + 2 tbs pumpkin seeds + 1 graded apple (150g) + cinnamon sprinkle","Kj":"2100-2600","Protein":"20-25","Carbs":"40-60","Fat":"25-20","Fibre":"10-12","Omega3":""},{"Reference":"muesliandyoghurt","Name":"Muesli and yoghurt","Ingredients":"1/3 -1/2 cup untoasted muesli without dried fruit (30-60g) + low fat plain yoghurt (200g) + 2 tbs sunflower seeds (30g) 1 cup blueberries (150g)","Kj":"2000-2500","Protein":"25-30","Carbs":"30-55","Fat":"15-17","Fibre":"10-12","Omega3":""}]},{"Reference":"morningsnack","Name":"Morning Snack","Type":"Mediterranean","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":"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":"grilled chicken breast (80g) + 1 rye wrap (80g) + 3 cups mixed salad (e.g. salad, capsicum, cabbage) + avocado (20g) + low fat cheddar cheese (20g) ","Kj":"2300","Protein":"35","Carbs":"50","Fat":"12","Fibre":"12","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":"1","Dairy":"","Fruit":"","Fat":"1","Meals":[{"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":""},{"Reference":"fishstirfry","Name":"Fish stir fry","Ingredients":"whiting filets (100g) + 1 cup vegetables cooked (e.g. broccoli, cauliflower, cabbage) + 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":""}]}]}