{"Type":"Lower Fat","Kj":"8300","Age":"19-50","Gender":"Male","Menus":[{"Reference":"breakfast","Name":"Breakfast","Type":"Lower Fat","Meat":"1","VegLowStarch":"","VegStarchy":"","Grain":"2","Dairy":"1","Fruit":"1","Fat":"0-1","Meals":[{"Reference":"porridge","Name":"Porridge","Ingredients":"1/2 cup plain raw rolled oats (45g) + 1 cup high protein skim milk (250ml) + 1 graded apple (150g) + cinnamon sprinkle","Kj":"1400","Protein":"25","Carbs":"60","Fat":"5","Fibre":"10","Omega3":""},{"Reference":"eggsontoast","Name":"Eggs on toast","Ingredients":"2 large poached eggs (120g) + 2 slices sourdough rye bread (80g) + avocado (20g) + 1 medium size raw sliced tomato (100g) ","Kj":"2000","Protein":"25","Carbs":"50","Fat":"15","Fibre":"9","Omega3":""},{"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":""}]},{"Reference":"lunch","Name":"Lunch","Type":"Lower Fat","Meat":"1","VegLowStarch":"3-4","VegStarchy":"","Grain":"2","Dairy":"0.5","Fruit":"","Fat":"0-1","Meals":[{"Reference":"salmonandsalad","Name":"Salmon and salad","Ingredients":"grilled salmon (100g) + 3 cups mixed salad (e.g. lettuce, tomato, cucumber) + 1 cup cooked quinoa (190g) + low fat feta cheese (20g) + 1 ts olive oil","Kj":"2500","Protein":"35","Carbs":"60","Fat":"23","Fibre":"12","Omega3":""},{"Reference":"chickenwrap","Name":"Chicken wrap","Ingredients":"grilled chicken breast (80g) + 1 rye wrap (80g) + 3-4 cups mixed salad (e.g. lettuce, cabbage, capsicum) + low fat yoghurt plain (100g)","Kj":"2000","Protein":"35","Carbs":"50","Fat":"4","Fibre":"12","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":"3-4","VegStarchy":"","Grain":"2","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"chickenstirfry","Name":"Chicken stir fry","Ingredients":"chicken breast (80g) + 1.5-2 cups vegetables cooked (e.g. broccoli, cabbage, carrot) + 1 cup brown rice cooked (160g) + 1 ts olive oil + 1 tbs soy sauce","Kj":"2200","Protein":"30","Carbs":"65","Fat":"9","Fibre":"12","Omega3":""},{"Reference":"steakandvegetables","Name":"Steak and vegetables","Ingredients":"lean fat trimmed beef (65g)  + 1.5-2 cups vegetables steamed (e.g. zucchini, broccoli, asparagus) + 1 medium size sweet potato with skin on baked (150g) + 1 ts olive oil ","Kj":"1800","Protein":"25","Carbs":"50","Fat":"10","Fibre":"10","Omega3":""}]}]}