Accredited Practicing Dietitian Geraldine Georgeou has developed a specially formulated “Study Diet”, a higher protein, low GI diet packed with nutrient-rich foods recommended in the Dietary Guidelines.

Perfect for your teenagers who are about to embark on their final exams!


  • 800g extra lean beef mince

  • 2 tbsp olive oil

  • 1 red onion, finely chopped

  • 2 cloves garlic, crushed 

  • 1 carrot, diced

  • 1 zucchini, diced

  • 1 red capsicum, diced

  • 1 small head broccoli, cut into small florets

  • 2 tsp dried oregano

  • 2 tbsp roughly chopped basil, plus extra leaves, to serve

  • 700g jar passata sauce

  • 500g spaghetti

  • Firm, reduced fat ricotta, to serve


  • 1.

    Heat the oil in a large non-stick saucepan over high heat. Add the beef, onion and garlic, and cook, breaking up the mince with a wooden spoon, for 12 minutes or until browned. Stir in the remaining vegetables, herbs and passata sauce and bring to the boil. Reduce the heat to low and simmer, stirring occasionally, for 40 minutes or until the vegetables are tender and the sauce has thickened slightly

  • 2.

    Meanwhile, cook the spaghetti in a saucepan of boiling water according to packet instructions. Drain

  • 3.

    To serve, divide the spaghetti among six bowls, top with the bolognaise and scatter with the basil leaves. Serve with crumbled ricotta

  • 4.

    Tips - Mix and match the vegetables with a selection of your favourites. Try grating the zucchini and carrot to ‘hide’ from younger children if needed

  • 5.

    Tip - You can substitute firm light ricotta with shaved parmesan

  • 6.

    Tip - Use left overs for lunch the next day or freeze in an airtight container for a quick easy week night meal

Nutritional information

Nutritional analysis per serving (12 servings)

  • Energy 310kj
  • Fat Total 6g
  • Saturated Fat 1g
  • Protein 22g
  • Carbohydrate 41g
  • Sugar 6g
  • Sodium 81mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Parents and students interested in the Study Diet can download the meal plans from:

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