SOY-LIN Women's well-being eating plan

Burgen Soy-Lin Toast spread with avocado, grilled tomato halves and poached egg

2/3 cup of flaked cereal such as Uncle Toby’s Plus Cereal with skim milk and kiwi fruit

½ cup Bircher muesli with grated apple and a few strawberries

Grilled tomatoes with fresh ricotta served on 2 slices toasted Burgen Soy-Lin

½ cup cooked oats sweetened with a little molasses and sliced banana

Pomegranate juice 2 slices toasted Burgen Soy Lin with scrambled eggs

French Toast made with 2 slices of Burgen Soy-Lin and mixed berries

Skim Latte

Burgen Fruit & Muesli with light cream cheese

Piece of fresh fruit

150g Low fat yoghurt

Fruit smoothie made with low fat milk and yoghurt

Piece of fresh fruit

Small cup of fruit smoothie

Pumpkin and Carrot Soup
Green salad and cherry tomatoes
Wholegrain bread roll

Tuna, celery, finely chopped red onion, corn mixed together small amount of low fat mayonnaise and 2 slices Burgen Soy-Lin

Soy-Lin Sandwich with Red Salmon, Almond and Spinach (see recipe on website)

2 large sushi rolls with pickled ginger
Fresh fruit

Half an avocado and rocket salad with roasted served with a minted yoghurt dressing.
Fresh watermelon cubesbeetroot

Green Leafy salad made with fresh baby spinach leaves, watercress, rocket and endive mixed with tomatoes, olives and reduced fat feta cheese with a little olive oil dressing. Fresh slices of melon

100gm Smoked ocean trout slices served with a couple baby potatoes, chopped dill, spinach and reduced fat mayonnaise and lemon dressing

Handful of Almonds

Fresh Apple

½ cup Dried fruit & nut mix

Burgen Fruit & Muesli toast lightly spread with margarine

Handful of walnuts

5 – 6 rice crackers with hummus dip and vegetable sticks

4 water crackers with small amount quince paste and slice baked ricotta

180gm fish fillet baked with lemon and parsley. Serve with steamed spinach, broccoli and couple of baby potatoes.
150gm Low fat fruit yoghurt

100g grilled lean beef steak with mushrooms, sweet potato mash, green beans.

1 cup Asparagus risotto, sprinkle parmesan cheese.
Baked apple with low fat custard

120gm grilled chicken skewers served with braised red cabbage and green beans

150gm Baked salmon served with stir fried bok choy and vegetables broccoli, half a cup steamed rice.
50g dark chocolate

2 BBQ Lean lamb cutlets, ½ cup couscous with grilled eggplant, zucchini and red capsicum.
1 cup fresh fruit salad

Minestrone soup, sourdough bread roll. Scoop of low fat ice cream and canned peaches

6 glasses minimum

6 glasses minimum

6 glasses minimum

6 glasses minimum

6 glasses minimum

6 glasses minimum

6 glasses minimum