{"Type":"Lower Fat","Kj":"6200","Age":"19-50","Gender":"Male","Menus":[{"Reference":"breakfast","Name":"Breakfast","Type":"Lower Fat","Meat":"1","VegLowStarch":"","VegStarchy":"","Grain":"1","Dairy":"1","Fruit":"1","Fat":"0-1","Meals":[{"Reference":"porridge","Name":"Porridge","Ingredients":"1/3 cup plain raw rolled oats (25g) + 1 cup high protein low fat milk (250ml) + 1 graded apple (150g)  + cinnamon sprinkle","Kj":"1500","Protein":"20","Carbs":"50","Fat":"5","Fibre":"8","Omega3":""},{"Reference":"eggsontoast","Name":"Eggs on toast","Ingredients":"2 large poached eggs (120g) + 1 slice sourdough rye bread (40g) + avocado (20g) + 1 medium size raw sliced tomato (100g)  ","Kj":"1500","Protein":"20","Carbs":"30","Fat":"12","Fibre":"6","Omega3":""},{"Reference":"muesliandyoghurt","Name":"Muesli and yoghurt","Ingredients":"1/3 cup untoasted muesli without dried fruit (30g) + high protein low fat plain yoghurt (200g) + 1 banana (150g)","Kj":"1500","Protein":"25","Carbs":"40","Fat":"5","Fibre":"9","Omega3":""}]},{"Reference":"lunch","Name":"Lunch","Type":"Lower Fat","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"1","Dairy":"0.5","Fruit":"","Fat":"0-1","Meals":[{"Reference":"chickenwrap","Name":"Chicken wrap","Ingredients":"grilled chicken breast (80g) + 1 mountain bread rye wrap (40g) + 1 slice cheddar  cheese low fat (20g) + 3-4 cups mixed salad (e.g. lettuce, cabbage, capsicum)","Kj":"2000","Protein":"35","Carbs":"50","Fat":"5","Fibre":"10","Omega3":""},{"Reference":"salmonandsalad","Name":"Salmon and salad","Ingredients":"grilled salmon (100g) + 3-4 cups mixed salad (e.g. lettuce, tomato, cucumber) + 1/2 cup cooked quinoa (90g) + low fat feta cheese (20g) + 1 ts olive oil","Kj":"2000","Protein":"35","Carbs":"40","Fat":"20","Fibre":"10","Omega3":""}]},{"Reference":"afternoonsnack","Name":"Afternoon Snack","Type":"Lower Fat","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":""}]},{"Reference":"dinner","Name":"Dinner ","Type":"Lower Fat","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"1","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"steakandvegetables","Name":"Steak and vegetables","Ingredients":"lean fat trimmed beef (65g) + 1.5-2 cups vegetables steamed (e.g. zucchini, asparagus, broccolini) + 1/2 medium size baked sweet potato with skin on (75g) + 1 ts olive oil ","Kj":"1700","Protein":"25","Carbs":"40","Fat":"10","Fibre":"10","Omega3":""},{"Reference":"chickenstirfry","Name":"Chicken stir fry","Ingredients":"chicken breast (80g)+ 1.5-2 cups vegetables cooked  (e.g. broccoli, carrot, onion) +  1/2 cup brown rice cooked (80g) + 1 ts olive oil + 1 tbs soy sauce","Kj":"1800","Protein":"30","Carbs":"40","Fat":"9","Fibre":"10","Omega3":""}]}]}