Day | Breakfast | Mid-morning snack | Lunch | Mid-afternoon snack | Tea |
|---|
1 | pure, unsweetened orange juice (30ml) diluted with water a
porridge (110g) served with milk (50ml)
toasted wholemeal bread (small slice, 25g) with spread (5g) | milk (100ml)
mini Scotch pancake, (20g) with spread (3g)
tangerine (50g) | spaghetti bolognese b (150g, including sauce and spaghetti) with added carrots (40g)
custard (60g) and apricots (50g) | milk (100ml)
1/ 2 small banana (50g)
fresh apple (50g) served with plain yoghurt as a dip (40g) | cheddar cheese (30g) and tomatoes (50g) on toasted white bread (45g) with spread (5g)
mandarin oranges in juice (50g) with vanilla ice cream (40g) |
|---|
2 | pure, unsweetened orange juice (30ml) diluted with water a
Weetabix (20g) with milk (50ml)
small slice wholemeal toast (25g) with spread (5g) and jam (5g) | milk (100ml)
bread sticks (20g)
cheese cubes (10g)
apple chunks (50g) | small wholemeal pitta bread (35g) with chicken b (40g)
and sweetcorn (35g) served with sliced cherry tomatoes (30g) and diced cucumber (20g)
milk jelly (70g) topped with chopped pineapple (40g) | milk (100ml)
mini fruit scone (25g) with spread (5g)
1 plum (55g) | vegetable soup (150g)
crusty white bread (40g) with spread (5g)
custard (80g) and peaches (50g) |
|---|
3 | pure, unsweetened orange juice (30ml) diluted with water a
sliced hard-boiled egg c (50g) on a small slice of toasted wholemeal bread (40g) with spread (10g) | milk (100ml)
toasted teacake (30g) and spread (5g) | pork and beef sausage b (grilled) (40g), baked potato (75g), baked beans (80g)
dried apricot (15g)
raisins (15g) | milk (100ml)
fresh banana (30g)
plain fromage frais (60g) | chicken risotto b (150g) with added mushrooms (20g)
apple crumble (70g) with milk (25ml) |
|---|
4 | pure, unsweetened orange juice (30ml) diluted with water a
cornflakes (20g) with milk (50ml) and raisins (20g)
small slice of toasted white bread (25g) with spread (5g) | milk (100ml)
small banana (80g) or finger food selection, e.g. 1/ 2 banana and 4 grapes | sliced hard-boiled egg c
(50g) with wholemeal bread soldiers (30g) with spread (7g)
rice pudding (100g) with sultanas (10g) | milk (100ml)
mini muffin toasted (40g) with spread (5g)
melon slices (40g) | minced beef b in gravy (90g), mashed potatoes (90g), broccoli (50g)
fruit cocktail in juice (60g) |
|---|
5 | pure, unsweetened orange juice (30ml) diluted with water a
baked beans (60g)
toasted muffin (40g) with spread (5g) | milk (100ml)
crumpet (20g) with spread (5g)
fresh peach (50g) | wholemeal roll (50g) with spread (7g), filled with ham b (30g) tomato (35g) and served with carrot sticks (30g)
apple sponge pudding (50g) | milk (100ml)
pineapple in juice (50g) served with some plain yoghurt (40g) | grilled salmon b (50g) basted with olive oil (5g) with new potatoes (100g) and green beans (40g)
fruit fromage frais (60g) served with strawberries (40g) |
|---|
6 | pure, unsweetened orange juice (30ml) diluted with water a
puffed wheat (20g) with milk (50ml)
toasted white bread (small slice, 25g) with spread, (5g) and jam (8g) | milk (100ml)
grapes (30g)
banana (30g)
melon (30g) | lean beef stew b (90g) with boiled potatoes (100g), turnip boiled (30g), carrots (30g)
fruit crumble (60g) and custard (40g) | water
muffin (35g)
apple (30g) | ciabatta (35g) with cheddar cheese (20g) and tomatoes (50g)
fruit yoghurt (80g) with pears in juice (60g) |
|---|
7 | pure, unsweetened orange juice (30ml) diluted with water a
porridge (110g made with milk) with milk (50ml)
small half slice toast (15g) with spread (5g) | milk (100ml)
plain scones (25g) and spread (10g)
tangerine (30g) | pitta bread (35g) filled with tuna b (45g) and sweetcorn (20g) with plain yoghurt (20g) served with tomatoes (20g)
milk jelly (90g) with mandarin oranges (50g) | milk (100ml)
chopped carrots (30g) and cucumber (30g) sliced cherry tomatoes (30g) | Spanish omelette (80g) and baked potatoes (80g)
apple pie (60g) with vanilla ice cream (40g) |
|---|
8 | pure, unsweetened orange juice (30ml) diluted with water a
grilled bacon b (25g) with sliced tomato (50g)
small slice of toasted wholemeal bread (25g) with spread (10g) | milk (100ml)
banana (80g)
pure, unsweetened orange juice (30ml) diluted with water a | crusty bread (40g) with spread (10g)
sardines (40g) with sliced tomato (50g)
1 carton fruit yoghurt with
6 chopped grapes | milk (100ml)
Scotch pancakes (20g) with spread
strawberries (40g) | lentil soup (150g)
wholemeal bread (25g) with spread (5g), cold roast turkey b (25g) with lettuce (10g), sliced tomatoes (50g) and cranberry sauce (10g) |
|---|
9 | pure, unsweetened orange juice (30ml) diluted with water a
porridge (110g made with milk) served with milk (50ml)
small slice of toasted white bread (25g) with spread (5g) | milk (100ml)
cheese scone (25g) with spread (10g) and sliced cherry tomatoes (45g) | mild chicken korma b (90g) with boiled rice (80g) and naan bread (25g)
fruit yoghurt (60g) | milk (100ml)
banana (80g) or finger food selection: chopped banana (30g), apple (30g) and oatcake (15g) | mini wholemeal roll (30g) with spread (10g), sliced hard-boiled egg c (50g) sliced tomato (35g) and mustard and cress
sponge pudding (50g) and fruit cocktail (40g) |
|---|
10 | pure, unsweetened orange juice (30ml) diluted with water a
scrambled egg c (60g) on wholemeal toast (25g) with spread (5g) | water
plain fromage frais (60g)
plums (30g) | vegetable lasagne (160g)
garlic bread (25g)
rice pudding (100g) with pureed apples (30g) | milk (100ml)
cream crackers (10g) with cheddar cheese (15g) and apple (40g) | minestrone soup (150g)
white bread toasted (45g) with spread (10g), ham b (25g), and pineapple (40g) |
|---|
a We suggest that pure, unsweetened orange juice is diluted about 50:50 juice to water throughout. However, it can be served undiluted, or with a greater proportion of water to juice if a longer, more thirst-quenching drink is preferred.
b For vegetarian options for meat, fish and chicken the following can be used as substitutes: for beef stew, beef could be substituted with chickpeas or kidney beans; in bolognese, meat could be substituted with soya mince; cheese, hummus or egg could replace tuna; chicken could be substituted with lentils or chickpeas. Other suitable substitutes are veggie sausages, quorn, peanut butter, baked beans, cheese and bean burgers.
c Where fresh eggs are not used to avoid the risk of Salmonella, sliced hard-boiled eggs and scrambled eggs can be substituted with dried powdered egg.
d The spread used is monounsaturated or polyunsaturated - this applies to all references to 'spread' throughout the document.
Day | Breakfast | Mid-morning snack | Lunch | Mid-afternoon snack | Tea |
|---|
1 | pure, unsweetened orange juice (30ml) diluted with water a
porridge made with milk (140g) served with
milk (50ml)
toasted wholemeal bread small slice (25g) with spread (10g) and jam (15g) | milk (100ml)
mini Scotch pancake (30g) with spread (10g)
tangerine (50g) | spaghetti bolognese b
(200g, including sauce and spaghetti) with added carrots (40g)
custard (100g) and apricots (50g) | milk (100ml)
1/ 2 small banana
fresh apple (65g) served with plain yoghurt as a dip (80g) | cheddar cheese (45g) on toasted white bread (45g) with spread (15g) tomatoes (50g)
mandarin oranges in juice (50g) with vanilla ice cream (50g) |
|---|
2 | pure, unsweetened orange juice (30ml) diluted with water a
Weetabix (30g) with milk (100ml)
small slice wholemeal toast (25g) with spread (10g) and jam (15g) | milk (100ml)
bread sticks (25g)
cheese cubes (15g)
apple chunks (50g) | small wholemeal pitta
bread (75g) with roast chicken b (50g) and sweetcorn (35g) served with sliced cherry tomatoes (35g) and diced cucumber (20g)
milk jelly (110g) with chopped pineapple (70g) | milk (100ml)
mini fruit scone (25g) with spread (10g)
1 plum (55g) | vegetable soup (220g)
crusty white bread (50g) spread (5g)
custard (100g) and
peaches (60g) |
|---|
3 | pure, unsweetened orange juice (30ml) diluted with water a
sliced hard-boiled egg c (50g)
small slice of toasted wholemeal bread (40g) with spread (15g) | milk (100ml)
toasted teacake (50g) | pork and beef sausage b (grilled) (55g), baked potato (100g), baked beans (80g)
dried apricot (20g)
raisins (20g) | milk (100ml)
fresh banana (30g)
plain fromage frais (60g) | chicken risotto b (180g)
with added mushrooms (30g)
apple crumble (95g) and milk (25ml) |
|---|
4 | pure, unsweetened orange juice (30ml) diluted with water a
cornflakes (30g) with milk (100ml) and raisins (20g)
slice of toasted white bread
(35g) with spread (5g) | milk (100ml)
small banana (50g)
grapes (20g) | sliced hard-boiled egg c (50g) with wholemeal bread soldiers (60g) bread with spread (15g)
rice pudding (150g) with sultanas (20g) | milk (100ml)
mini muffin (40g) with spread (10g)
melon slices (40g) | minced beef b in gravy (150g),
mashed potatoes (120g),
broccoli (50g)
fruit cocktail in juice (90g) |
|---|
5 | pure, unsweetened orange juice (30ml) diluted with water a
baked beans (80g)
toasted muffin (50g) with spread (15g) | milk (100ml)
crumpet (40g) with spread (10g)
fresh peach (50g) | wholemeal rolls (60g) with spread (15g), filled with ham b (30g), tomato (35g) and served with carrot sticks (35g)
apple sponge pudding (90g) | water
pineapple in juice (80g) served with plain yoghurt (80g) | grilled salmon b (75g) basted with olive oil (10g) with boiled potatoes (100g) and green beans (50g)
fruit fromage frais (60g) served with strawberries
(40g) |
|---|
6 | pure, unsweetened orange juice (30ml) diluted with water a
puffed wheat (30g) with milk (100ml)
toasted white bread (small slice 35g) with spread (5g) and jam (10g) | milk (100ml)
grapes (30g)
banana (30g)
melon (30g) | lean beef stew b (105g) with boiled potatoes (100g), turnip boiled (40g) and carrots (40g)
fruit crumble (95g) and custard (60g) | water
muffin (40g)
apple (50g) | ciabatta (50g) with cheddar cheese (35g) and tomatoes (50g)
fruit yoghurt (125g) with pears in juice (80g) |
|---|
7 | pure, unsweetened orange juice (30ml) diluted with water a
porridge (130g made with milk) served with milk (100ml)
small slice toast (25g) with spread (10g) | milk (100ml)
plain scones (25g) with spread (10g)
tangerine (50g) | pitta bread (75g) filled with tuna b (45g) and sweetcorn (40g) with plain yoghurt (40g) served with tomatoes (50g)
milk jelly (150g) topped with mandarin oranges (50g) | milk (100ml)
crackers (10g)
plain yoghurt (80g)
chopped carrots (35g), cucumber (30g) and sliced cherry tomatoes (45g) | Spanish omelette c (120g), baked potatoes (110g)
apple pie (90g) and
vanilla ice cream (40g) |
|---|
8 | pure, unsweetened orange juice (30ml) diluted with water a
grilled bacon b (25g) with sliced tomato (60g)
small slice of toasted wholemeal bread (40g) with spread (10g)
milk (100ml) | milk (100ml)
banana (100g) | crusty bread (50g) with spread (10g)
sardines b (50g) with sliced tomato (50g)
fruit yoghurt (125g)
chopped grapes (30g) | milk (100ml)
Scotch pancakes (30g) with spread (5g)
strawberries (50g) | lentil soup (170g)
wholemeal bread (70g) with spread (10g), cold roast turkey b (45g) with lettuce (20g), sliced tomatoes (50g) and cranberry sauce (20g) |
|---|
9 | pure, unsweetened orange juice (30ml) diluted with water a
porridge (140g made with milk) served with milk (100ml)
small slice of toasted white bread (40g) with spread (10g) | milk (100ml)
cheese scone (40g) with spread (10g) and sliced cherry tomatoes (45g) | mild chicken korma b (100g) with boiled rice (100g) and naan bread (50g)
fruit yoghurt (80g) | milk (100ml)
banana (50g)
apple (50g)
oatcake (15g) | mini wholemeal roll (50g) with spread (10g), sliced hard-boiled egg c (50g), tomato (35g) and mustard and cress
sponge pudding (90g) and fruit cocktail (60g) |
|---|
10 | pure, unsweetened orange juice (30ml) diluted with water a
scrambled egg c (70g), toast (35g) with spread (10g) | water
plain fromage frais (100g)
plums (55g) | vegetable lasagne (180g)
garlic bread (40g)
rice pudding (150g) with pureed apples (30g) | milk (100ml)
cream crackers (15g) with cheddar cheese (25g) and apple (50g) | minestrone soup (170g)
white bread toasted (55g) with spread (15g), ham b (30g) and pineapple (40g) |
|---|
a We suggest that pure, unsweetened orange juice is diluted about 50:50 juice to water throughout. However, it can be served undiluted, or with a greater proportion of water to juice if a longer, more thirst-quenching drink is preferred.
b For vegetarian options for meat, fish and chicken the following can be used as substitutes: for beef stew, beef could be substituted with chickpeas or kidney beans; in bolognese, meat could be substituted with soya mince; cheese, hummus or egg could replace tuna; chicken could be substituted with lentils or chickpeas. Other suitable substitutes are veggie sausages, quorn, peanut butter, baked beans, cheese and bean burgers.
c Where fresh eggs are not used to avoid the risk of Salmonella, sliced hard-boiled eggs and scrambled eggs can be substituted with dried powdered egg.
d The spread used is monounsaturated or polyunsaturated - this applies to all references to 'spread' throughout the document.