ONE DAY MENU FOR AN

ADOLESCENT

All Information (except for the Benefits and

Drinks section) contained in this PowerPoint Is
from the Nutrition Australia Website.

http://www.nutritionaustralia.org/national/recipes

Instructions
1. Combine oats, pepitas, milk, apple and orange
juice in a bowl. Cover and refrigerate overnight.
2. Stir orange rind through muesli and divide
between serving bowls. Top with fresh
raspberries, a dollop of natural yoghurt and a
sprinkling of pistachios.
Ingredients
1 12 Cup rolled oats
2 Tablespoon (Metric) pepitas (pumpkin seeds)
250 Millilitre reduced fat milk (soy, rice or dairy)
1 apple (grated)
14 Cup orange juice (freshly squeezed)
12 Teaspoon (Metric) orange rind (finely grated)
200 Gram raspberries (fresh or frozen)
200 Gram low fat natural yoghurt
2 Tablespoon (Metric) pistachios (cracked from
shell)

Nutritional information
Energy: 1324kJ
Total sugars: 16g
Protein: 13g
Sodium: 79mg
Calcium: 253mg
Total fat: 10g
Saturated fat: 2g
Iron: 3mg
Carbohydrate: 40g
Fiber: 7g
Benefits
The nutritional benefit of a
healthy, filling, nutritional
breakfast is the fact that it
will keep you full and
comfortable until your next
meal. With the combination of
nuts, oats and fat free yoghurt
it will help with your
wellbeing and energy for the
entire day.
Drinks
Served with water of juice for
easy digestion

BREAKFAST:
RASPBERRY
AND YOGHURT
BIRCHER
MUESLI

Instructions
1. Cook spaghetti in a large saucepan of boiling
water following packet directions, or until al
dente, adding zucchini, broccoli and asparagus for
last 2 minutes of cooking. Drain well and return
to the saucepan.
2. Meanwhile, combine tomatoes, garlic, olive oil
and balsamic vinegar in a bowl.
3. Add tomato mixture and basil leaves to pasta
and vegetables. Season with freshly ground black
pepper. Evenly divide between serving bowls.
Serve topped with crumbled ricotta.
Ingredients
280 Gram dried spaghetti
1 large zucchini (finely diced)
400 Gram broccoli (trimmed, cut into small
florets)
1 Bunch asparagus (trimmed, thinly sliced)
3 roma tomatoes (deseeded, diced)
1 Tablespoon olive oil
1 12 Tablespoon balsamic vinegar
1 Cup basil leaves
12 Cup low-fat ricotta cheese

Nutritional information
Energy: 1490kJ
Calories: 356cal
Protein: 17g
Fat: 7g
- saturated: 1g
Carbohydrates: 50g
- Sugars: 4g
Calcium: 70mg
Benefits
The benefits of a large meal at
lunch are that you regain
energy before your next meal.
Also it will mean that you do
not need to snack because
youve eaten your correct
amount.
Drinks
Served with water of juice for
easy digestion

LUNCH:
PASTA
PRIMAVERA
WITH
RICOTTA

Instructions
Combine 2 cups water and quinoa in a saucepan
and place over medium-high heat. Bring to the
boil. Reduce heat to low, cover and simmer for 12
15 minutes, or until liquid is absorbed. Set aside
to cool.
2.Meanwhile, combine chicken, garlic, half the
lemon juice and 1/2 cup parsley. Spray a chargrill
pan with oil and cook chicken over high heat for
57 minutes, or until cooked through.
3.Add tomatoes, cucumber, remaining juice and
parsley to quinoa. Toss to combine. Serve with
chicken and asparagus.
Ingredients
1 Cup quinoa
400 Gram chicken breast fillets (halved
horizontally)
3 Clove Garlic (crushed)
34 Cup lemon juice
2 12 Cup flat-leaf parsley (coarsely chopped )
250 Gram cherry tomatoes (quartered)
2 Lebanese cucumbers (chopped)
2 Bunch asparagus (steamed)

Nutritional information
Energy: 1515kJ
Calories: 362cal
Protein: 40.2g
Fat: 11.4g
- saturated: 2.9g
Carbohydrates: 33.9g
- sugars: 4.8g
Dietary fiber: 8.2g
Sodium: 129mg
Calcium: 163mg
Iron: 6.1mg
Benefits
The Benefit from this meal is
that its simple, easy to make,
and will give you the correct
nutrients you need.
Drinks
Served with water of juice for
easy digestion

DINNER:
LEMON
CHICKEN
WITH QUINOA
SALAD

Instructions
Pre-heat oven to 200o C.
2.Lightly coat a 12-cup muffin tray with cooking
spray.
3.Sift the flour and bicarbonate soda into a
medium bowl. Combine the yoghurt, orange juice
and sugar. Add mixture to the flour. Add the egg
and stir to combine, being careful not to over mix.
4.Spoon mixture into the prepared tray and bake
for 12 to 15 minutes.
5.Heat marmalade in the microwave for 30
seconds. Brush over cooked muffins.
Ingredients
12 Teaspoon (Metric) bicarbonate soda
1 egg (lightly beaten)
2 Cup wholemeal self-raising flour
2 Tablespoon (Metric) orange breakfast
marmalade
12 Cup orange juice (freshly squeezed)
14 Cup sugar (brown)
12 Cup vanilla yogurt (low fat)

Nutritional information
Energy: 490kJ
Total sugars: 9g
Protein: 3g
Sodium: 65mg
Calcium: 1mg
Total fat: 0g
Saturated fat: 0g
Iron: 1mg
Carbohydrate: 25g
Fiber: 1g
Benefits
Benefit from this tasty desert,
is that its light, its simple and
its not going to overfill you.
Drinks
Served with water of juice for
easy digestion

SWEETS:
ORANGE
MUFFINS