This Is What A 12WBT Dietician Eats In A Day

Nutrition // Daniela Mondello

Do you ever wonder what a 12WBT dietician has on their plate everyday? Here is a typical day.

A Day On A Plate For A 12WBT Dietician

Breakfast

2 slices of wholegrain toast spread with ricotta cheese, blueberries and drizzle of honey

1 skim milk latte

Dietician Breakfast

 Morning tea

A piece of fresh fruit with a few tablespoons of natural yoghurt or a slice of wholegrain toast with peanut butter or Vegemite

Bananas

 Lunch

Chicken, zucchini and ricotta pita pocket  (or leftovers from dinner the night before)

Serves 1 | 302 Calories | 10 mins prep | 5 mins cooking

chicken-zucchini-ricotta-pocket6b0f24b039cd7a335cbc06dbb988429c

Ingredients

  • 1/2 Zucchini (51g), thinly sliced lengthways
  • 1g Olive Oil Spray
  • 1 Pieces Wholemeal Pita Bread (40g)
  • 50g Reduced Fat Ricotta
  • 80g Grilled Lean Chicken Breast, thinly sliced
  • 20g Rocket

Method

  1. Lightly spray zucchini with oil. Cook in a non-stick frying pan over medium-high heat for 4-5 minutes or until lightly browned and tender.
  2. Cut pita pocket in half crossways and gently open to make a pocket. Spread ricotta over inside of pocket.
  3. Fill pocket with zucchini, chicken and rocket leaves. Season with freshly ground black pepper to serve.

 

 Afternoon tea

A piece of fresh fruit

A cup of tea with a dash of skim milk

A few wholegrain crackers with avocado and tomato

avocados

Dinner


 Spaghetti Bolognese with lentils and a salad

Serves 4  | 280 Calories  | 20 mins prep | 35 mins cooking

Spaghetti Bolognaise

 

Ingredients

  • 2 Teaspoons Olive Oil (10g)
  • 1 Onion (89g), finely chopped
  • 2 Cloves Garlic (6g), crushed
  • 1 Carrot (61g), grated
  • 1 Zucchini (101g), grated
  • 1 Celery Stalk (55g), finely chopped
  • 1 X 400g cans Canned Lentils (280g), rinsed & drained
  • 1 X 400g cans Diced Tomato (400g), diced
  • 160g Spaghetti
  • 1/4 Cups Basil Leaves (10g)
  • 40g Parmesan Cheese, shaved

Method

  1. Heat oil in a large, deep frying pan over medium-high heat. Add onion and garlic, and cook, stirring, for 5 minutes or until soft.
  2. Add carrot, zucchini and celery to pan. Cover and cook, stirring occasionally, for 5 minutes. Stir in lentils and tomatoes.
  3. Add 1/2 cup (125ml) water and bring to a simmer. Cover and cook, stirring occasionally, for 25 minutes.
  4. Meanwhile, cook spaghetti in a large saucepan of boiling water following packet directions. Drain well.
  5. Add cooked pasta to sauce and toss to combine. Divide between bowls. Top with basil and parmesan to serve.

 

Or

 

Fish fillet grilled with warm sweet potato salad

Serves 1 | 313 Calories | 15 mins prep | 10 mins cooking

grilled fish warm potato salad

 

Ingredients

  • 150g Sweet Potato, cut into 2cm cubes
  • 2 Teaspoons Dill Leaves (1g), chopped
  • 2 Tablespoons Flat Leaf Parsley (5g), chopped
  • 1 Teaspoons Capers (5g)
  • 1 Teaspoons Olive Oil (5g)
  • 1 Teaspoons Lemon Juice (5g)
  • 1/2 Teaspoons Honey (3g)
  • 1g Olive Oil Spray
  • 150g White Fish Fillets
  • 1/2 Bunches Broccolini (82g), trimmed

Method

  1. Place sweet potato in a steamer over a pan of boiling water. Cover and steam for 8-10 minutes, or until tender.
  2. Combine dill, parsley, capers, olive oil, lemon juice and honey in a large bowl. Add warm sweet potatoes and toss to combine.
  3. Meanwhile, spray a large non-stick frying pan with oil and heat over high heat. Cook fish for 2-3 minutes each side, or until flesh flakes when tested with a fork.
  4. Steam broccolini until just tender. Serve fish with warm sweet potato salad and broccolini.

 

 

Supper/after dinner snack

Herbal tea – Occasionally I’ll have a plain biscuit or 2 squares of milk chocolate with my tea

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Also Read: 13 Things You Worked Out With In the 90s That’ll Mean Nothing To Kids Today

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