A nutritionist’s daily portion planner
Calorie Budget
1,800 calories
1,500 calories
11-12 servings
9 servings
8 servings
5 servings
3-4 servings
2-3 servings
5 servings
3-4 servings
2-3 servings
2-3 servings
2 servings
2 servings
2-3 servings
2-3 servings
2 servings
5 servings
4 servings
3 servings

Always try to eat around two colours at each meal, as this will help you reach your recommended servings of fruit and veggies. So, add mixed berries or strawberries to your Weet-Bix, stir carrots, zucchini or sweet potato into a stir-fry. Vary your protein with lean red meats, rosy salmon or lean chicken breasts.

Here is a fabulous menu for dinnertime:

Grilled Fish with pumpkin and red capsicum salad


  • chopped pumpkin, skinned and diced into 2cm cubes
  • 1 large capsicum diced into 2cm cubes
  • Olive oil spray
  • 1 tablespoon wholegrain mustard
  • 1 tablespoon lemon juice
  • 2 tablespoons olive oil
  • salt and pepper to taste
  • 2 pieces white fish, filleted
  • Juice of 1 lemon
  • bunch of rocket
  • chives or shallots chopped
  • Method

    Place the pumpkin and capsicum on a non-stick baking tray sprayed with olive oil and bake in the oven at 180 degrees for 20 minutes or until tender. To make the dressing, mix the mustard, lemon juice, olive oil, salt and pepper. Once capsicum and pumpkin are cooked, add the dressing. Cook the fish by splashing it with a little lemon juice and placing it under a heated grill until the flesh flakes but is still moist. Serve by placing the rocket on top of the fish and sprinkle with chives or shallots to garnish.