
Protein-rich meal ideas
Breakfast

- A bowl of porridge topped with fruit (fresh or canned in juice).
- A bowl of cereal with milk, yoghurt, and fruit.
- Two slices of wholegrain toast spread with peanut butter, plus a milky drink such as a fruit smoothie, or coffee or Milo made with milk.
- Wholegrain toast and baked beans topped with grated cheese.
- Scrambled or poached eggs with grilled bacon.
Lunch
- A filled wholemeal roll with lean beef, baby spinach leaves, tomato, and grated carrot.
- Pita bread filled with lean lamb or hummus, lettuce, tomato, and avocado.
- Jacket potato filled with chilli con carne or baked beans, topped with grated cheese, and served with a salad.
- Wholegrain toast topped with scrambled eggs, sliced tomato, and grated cheese.
- Omelette made with two eggs, cheese, ham, and tomato.
- Chickpea salad made with canned chickpeas, roasted pumpkin, feta cheese, tomato, parsley, and toasted pumpkin seeds.
Follow your meal with a pottle of yoghurt or a milky drink.
Dinner
- Meatballs in a tomato-based sauce, with pasta and a green salad.
- Beef casserole with baked potato, pumpkin, and broccoli.
- Chicken stir-fry with broccoli, red capsicum, and noodles, topped with sesame seeds.
- Seafood curry with rice, carrots, and silverbeet.
- Tofu and vegetable stir-fry with noodles, topped with roasted cashews.
- Lentil dhal, brown rice, and broccoli.
Follow your meal with fruit (fresh or canned in juice) and yoghurt, or a milk pudding such as custard or rice pudding.
Snacks
- A small handful of nuts or seeds.
- Wholegrain crackers with cheese and tomato, canned fish, or hummus and tomato.
- A peanut butter or cheese sandwich, and a piece of fruit.
- A pottle of yoghurt.
- A milky drink such as a fruit smoothie, or coffee or Milo made with milk.
Tip – make your own protein-enriched milk by adding four tablespoons of dried skim milk powder to two cups of milk. Use this milk as normal.
Sources
Trans-Tasman Dietetic Wound Care Group. Evidence Based Practice Guidelines for Dietetic Management of Adults with Pressure Injuries. 2011
Wilkinson E: Oral zinc for arterial and venous leg ulcers. Cochrane Database of Systematic Reviews . 2012. Issue 8
Written by HealthInfo clinical advisers. Endorsed by Community Dietitian Nurse Maude Association. Page created June 2016.
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Review key: HIGFW-35328