{"Type":"Lower Fat (Omega-3 rich)","Kj":"7900","Age":"19-50","Gender":"Female","Menus":[{"Reference":"breakfast","Name":"Breakfast","Type":"Lower Fat (Omega-3 rich)","Meat":"0.5","VegLowStarch":"","VegStarchy":"","Grain":"2","Dairy":"1","Fruit":"1","Fat":"","Meals":[{"Reference":"muesliandyoghurt","Name":"Muesli and yoghurt","Ingredients":"1/2 cup untoasted muesli without dried fruit (60g) + high protein low fat plain yoghurt (200g) + 1 cup blueberries (150g) + 1tbs of grounded flax seeds (15mg)","Kj":"2300","Protein":"30","Carbs":"55","Fat":"12","Fibre":"10","Omega3":"2.3"},{"Reference":"porridge","Name":"Porridge","Ingredients":"1/2 cup plain raw rolled oats (45g) + 1 cup high protein skim milk (250ml) + 1 tbs chia seeds grounded (15g) + 1 grated apple (150g) + cinnamon sprinkles","Kj":"1800","Protein":"30","Carbs":"60","Fat":"10","Fibre":"12","Omega3":"1.9"},{"Reference":"salmonontoast","Name":"Salmon on toast","Ingredients":"smoked salmon (50g) + 2 slices sourdough rye (80g) + cream cheese extra light (25g) + 1 medium size raw sliced tomato ","Kj":"1700","Protein":"20","Carbs":"50","Fat":"10","Fibre":"8","Omega3":"2.2"}]},{"Reference":"lunch","Name":"Lunch","Type":"Lower Fat (Omega-3 rich)","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"2","Dairy":"0.5","Fruit":"","Fat":"1","Meals":[{"Reference":"chickenwrap","Name":"Chicken wrap","Ingredients":"grilled chicken breast (80g) + 1 rye wrap (80g)  + 3 cups mixed salad (e.g. lettuce, cabbage, capsicum) + spread low fat yoghurt plain (100g)","Kj":"2000","Protein":"35","Carbs":"60","Fat":"4","Fibre":"12","Omega3":"0.4-0.7"},{"Reference":"tunasalad","Name":"Tuna salad","Ingredients":"1 can tuna in spring water  + 3 cups mixed salad (e.g. lettuce, tomato, cucumber) + 1 cup cooked quinoa (190g) + low fat feta cheese (20g) + 1 ts olive oil ","Kj":"2400","Protein":"35","Carbs":"60","Fat":"12","Fibre":"12","Omega3":"1.5"}]},{"Reference":"afternoonsnack","Name":"Afternoon Snack","Type":"Lower Fat (Omega-3 rich)","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":"0"}]},{"Reference":"dinner","Name":"Dinner ","Type":"Lower Fat (Omega-3 rich)","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"2","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"beefstirfry","Name":"Beef stir fry","Ingredients":"lean fat trimmed beef (65g) + 1.5 cups  vegetables cooked (e.g. broccoli, cauliflower, carrot) + 1 cup brown rice cooked (160g) + 1 ts olive oil / 1 tbs soy sauce","Kj":"2100","Protein":"35","Carbs":"65","Fat":"10","Fibre":"12","Omega3":"0.4-0.7"},{"Reference":"fishandvegetables","Name":"Fish and vegetables","Ingredients":"blue grenadier grilled (100g) + 1.5 cups vegetables steamed (e.g. carrot, asparagus, broccoli) + 1 medium size baked sweet potato with skin on (150g) + 1 ts olive oil ","Kj":"2100","Protein":"25","Carbs":"45","Fat":"8","Fibre":"10","Omega3":"1"}]}]}