Sample meal plan

Good Food Day – Sample Meal Plan and Suggestions

Breakfast:

2 slices of toast,
1 slice of wheat bread,
2 small spoons of margarine
or butter, 2 small spoons of jam,
1 tablespoon of cream cheese,
1 cup of coffee,
1 small spoon of sugar 

Suggestions:

By adding a small spoon of cream to your coffee you can add some flavour and get some extra energy (43 Kcal).

Coffee has a bit more potassium than tea - on weekends, if you normally drink two cups of coffee, try substituting one with tea.

Snack

100 g apple compote with cinnamon


Suggestions:

Be sure to discard any extra juice that may be left in the compote.

Lunch

Spaghetti with Chicken and Courgette
90 g spaghetti
100 g courgettes with 1 tablespoon
oil (olive or rapeseed)
60 g chicken breast

Blueberries and Cream
100 g blueberries
2 tablespoons cream
1 small spoon sugar

Small glass of water, 50 ml

Suggestions:

Instead of courgette, you can also use other vegetables such as carrot or bell pepper.

Blueberries are relatively low in potassium and phosphate compared to other berries.

Snack

1 slice of apple cake
150 ml of fruit tea

Dinner

2 slices of wheat bread
2 tablespoons margarine, butter, or olive oil
80 g canned tuna (natural, drained)
100 g cucumber salad (cucumber,
vinegar, oil, herbs and spices)
1 boiled egg

Small glass of water, 50 ml

Suggestions:

Tuna is a good source of protein.

Instead of using salt with your egg, try some dill.

Nutritional data (rounded):
Kcal2200Phosphate1010 mg
Protein80gCarbohydrates300 g
Drinks500 mlFat85 g
Potassium1770 mgSodium1985 mg

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