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Shopping tips emphasize whole grains, reduced-fat dairy, and reading labels, while daily goals encourage 1–2 litres of low- or no-kilojoule fluids and sufficient non-starchy vegetables.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/weight-friendly-7-day-meal-plan-patient-resource/401456/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/weight-friendly-7-day-meal-plan-patient-resource/401456.png","ImageObject",300,407,{"name":42,"@type":43},"Anna Hans","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-11-01","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",11,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"How can I adjust the meal options to match my dietary preferences?","Question",{"text":63,"@type":64},"Foods within the same group are interchangeable, so you can swap to preferred options. Examples include switching pork to other lean meats or poultry, choosing plant-based alternatives if vegetarian, and replacing dairy with plant-based milk.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What guidance is given for healthier shopping choices?",{"text":68,"@type":64},"The plan recommends whole grain options for bread, crispbread, breakfast cereal, pasta, and grains like rice, oats, and quinoa, and to look for labels such as “wholegrain,” “high fibre,” and “Low Glycemic Index.” It also suggests choosing reduced-fat milk and yoghurt.",{"name":70,"@type":61,"acceptedAnswer":71},"What is the kilojoule target and who may need more?",{"text":72,"@type":64},"The meal plan is kilojoule controlled for weight loss, providing around 6,200 kJ daily based on an average adult woman with light-to-moderate activity. 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--- | --- | --- | --- | --- | --- | --- | --- |\n| Breakfast | 30g (􀈬⁄􀈣 cup) whole grain cereal or\u003Cbr>2 breakfast biscuits or ¼ cup muesli\u003Cbr>½ cup reduced fat milk (or non-dairy alternative)\u003Cbr>1 cup\u003Cbr>strawberries | Raspberry  Yoghurt  Smoothie | 1 cup oat porridge with\u003Cbr>1 teaspoon honey\u003Cbr>½ cup reduced fat milk (or non-dairy alternative)\u003Cbr>1 banana | 1 cup fruit salad\u003Cbr>150g fruit yoghurt\u003Cbr>¼ cup granola topping | 30g (􀈬⁄􀈣 cup) whole grain cereal or\u003Cbr>2 breakfast biscuits or ¼ cup muesli\u003Cbr>½ cup reduced fat milk (or non-dairy alternative)\u003Cbr>½ punnet (60g) blueberries | Mexican Corn \u003Cbr>and Avocado Toast | Smoked Salmon & Avocado Toast |\n| Snack 1 | 2 whole wheat\u003Cbr>crispbread or\u003Cbr>4 small whole\u003Cbr>grain crackers\u003Cbr>2 tsp Peanut butter | 1 mediumskim cafe latte (400ml) | 2 large rye crispbread with thin slice\u003Cbr>of cheese and\u003Cbr>fresh tomato | 1 cup (250ml)\u003Cbr>milk/non-dairy\u003Cbr>alternative (orcaffe latte) | 1 small banana smoothie (250ml) | 1 medium mixed vegetable and fruit juice (400ml) | 1 small kefir or flavoured drinking yoghurt (250ml) |\n| Lunch | Green-is-good \u003Cbr>Avocado Salad  Sandwich | 1 wholemeal wrap with hummus, 1 slice\u003Cbr>lean roast beef, roasted red capsicum & baby spinach.\u003Cbr>1 orange | 1 rye bread sandwich with\u003Cbr>1 slice ham, pickles and 1 cup mixed leaves.\u003Cbr>1 medium nectarine (or two small) | Aussie Avocado  Hummus with Raw Spring  Vegetables (& pita triangles) | 1 mixed salad\u003Cbr>with small can of\u003Cbr>tuna and 1 boiled egg\u003Cbr>1 small wholemeal bread roll\u003Cbr>1 apple | 2 medium\u003Cbr>salmon avocado\u003Cbr>sushi rolls (takeaway) .\u003Cbr>1 cup fruit salad | 1 lentil burger on\u003Cbr>wholemeal lunch roll with 1 cup mixed leaves |\n| Snack 2 | The Smooth Avocado | 1 oat-type muesli bar with dried fruit & nuts | 150g tub fruit\u003Cbr>reduced fat yoghurt | Avocado\u003Cbr>Vegemite Toast | Mixed vegetable sticks (eg carrot, celery,\u003Cbr>capsicum) and\u003Cbr>¼ cup hummus (or tomato salsa) | 1 medium skimcaffe latte (400ml) | ½ portion (100g) Chocolate  Avocado Mousse |\n| Dinner | ½ cup (50g) dry wholemeal spaghetti, cooked with ¾ cup Bolognese sauce\u003Cbr>(lean mince & red lentils)\u003Cbr>1-2 cups mixed salad & 2\u003Cbr>teaspoons Italian dressing | Stir-fry chicken\u003Cbr>with vegetables\u003Cbr>with ½ cup cooked brown rice\u003Cbr>(Easy option: frozen healthy meal version) | Avocado Chicken and  Cabbage Nourish Bowl | 1 grilled pork steak, 1 cup sweet potato wedges and 1-2 cup mixed steamed greens | Herb crusted \u003Cbr>Polenta Pizza \u003Cbr>with Avocado  and pesto | Chinese style dumpling soup\u003Cbr>with vegetables\u003Cbr>(Easy option: frozen healthy meal version, or take-away) | 1 large slice (330g) Vegetable frittata with 1-2\u003Cbr>cup mixed salad |\n\n@AustralianAvocados [www.australianavocados.com.au](www.australianavocados.com.au) 1 of 2  \nWeight-friendly 7-day Meal Plan  \nYou can enjoy delicious, nutritious avocado and still lose weight. Avocado is a nutrientrich food that boosts your wellbeing, adds enjoyment to your meals and helps keep you feeling fuller for longer.  \nClick through to see all recipes at [https://australianavocados.com.au/health-professional/patient-resources/recipe-inspiration/](https://australianavocados.com.au/health-professional/patient-resources/recipe-inspiration/)  \n!  \nSee something you can’t eat?  \nSee page 2 for alternate options  \nPatient Resource  \nAdjusting the options for you  \nFoods from within the same group are interchangeable so you can switch to your preferred options within each food group. For example:  \n• If you don’t eat pork, simply switch to any lean meat or poultry  \n• If you don’t eat ham, switch to any lean cold meat such as roast beef or turkey breast  \n• If you are vegetarian, switch the meat for plant-based alternatives such as tofu, vege-burgers, plant-based mince (or fish, if you like)  \n• If you are dairy-free, switch to a plant-based milk (choose one with added calcium and other vitamins)  \n• If you don’t like the fruit ","cbCaihyDl3qEH1FK","https://ap.wps.com/l/cbCaihyDl3qEH1FK","pdf",191383,"English","# Weekday Meal Schedule\n## Breakfast\n## Snack 1\n## Lunch\n## Snack 2\n## Dinner\n# Adjusting the Options for You\n# Healthier Choices When Shopping\n# Easy Options\n# Important Notes on This Meal Plan","[{\"question\":\"How can I adjust the meal options to match my dietary preferences?\",\"answer\":\"Foods within the same group are interchangeable, so you can swap to preferred options. Examples include switching pork to other lean meats or poultry, choosing plant-based alternatives if vegetarian, and replacing dairy with plant-based milk.\"},{\"question\":\"What guidance is given for healthier shopping choices?\",\"answer\":\"The plan recommends whole grain options for bread, crispbread, breakfast cereal, pasta, and grains like rice, oats, and quinoa, and to look for labels such as “wholegrain,” “high fibre,” and “Low Glycemic Index.” It also suggests choosing reduced-fat milk and yoghurt.\"},{\"question\":\"What is the kilojoule target and who may need more?\",\"answer\":\"The meal plan is kilojoule controlled for weight loss, providing around 6,200 kJ daily based on an average adult woman with light-to-moderate activity. Very active individuals may need to eat more.\"}]","Weight-friendly 7-day Meal Plan - Patient Resource | PDF",1790520067]