SHOPPING LIST WEEK 1. LEVEL 1: 6000 kj/50 g CARBOHYDRATES PER DAY. breast fillets) trevalla, pink snapper or barramundi) rocket, rocket, baby spinach)

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1 WEEK 1 LEVEL 1: 6000 kj/50 g CARBOHYDRATES PER DAY orange brussels sprouts carrots (and baby carrots) chilli (small red) choy sum Lebanese cucumber kale cos lettuce mixed salad leaves (mesclun, baby rocket, rocket, baby spinach) cherry tomatoes Vietnamese mint thyme sirloin/new York steaks French-trimmed lamb cutlets chicken (tenderloins, thigh cutlets, breast fillets) smoked chicken breast fillet white fish fillets (rockling, blue-eye trevalla, pink snapper or barramundi) mountain bread (or Herman Brot bread) radicchio eggplant baby fennel green beans leek mushrooms (large field, fresh shiitake, button, portobello and oyster) red cabbage tomatoes

2 WEEK 2 LEVEL 1: 6000 kj/50 g CARBOHYDRATES PER DAY lemons baby fennel bulb curly kale eggplant (slender Japanese) green capsicum iceberg lettuce kale Lebanese cucumbers mushrooms (mixed, button, large field, portobello, oyster, fresh shiitake) onion red chillies (small and long) spring onion salad leaves (rocket, baby spinach) radicchio bay leaves chives dill kaffir lime leaves lemon thyme lemongrass Thai basil thyme chicken (breast fillets and pieces) veal steaks scotch fillet steaks firm white fish fillets (snapper, blue-eye trevalla or other) salmon fillets smoked salmon four-bean mix witlof telegraph cucumber tomatoes (including grape or cherry)

3 WEEK 3 LEVEL 1: 6000 kj/50 g CARBOHYDRATES PER DAY brussels sprouts carrot choy sum frisee lettuce green beans kale Lebanese cucumber lettuce (cos, baby cos) mushrooms (button, flat, portobello) onion radishes red cabbage red chilli (small) red onion salad leaves (baby rocket, baby spinach, rocket) tomatoes (including cherry or grape) water chestnuts (leaves, roots and stems) dill fresh bay leaves kaffir lime leaves lemon thyme thyme Vietnamese mint leaves silken tofu chicken breast (fillets and tenderloins) smoked chicken breast fillet beef rump steaks lamb leg steaks or backstraps firm white fish fillets (snapper, blue-eye trevalla or other) haloumi mountain bread (or Herman Brot bread) spinach spring onions

4 WEEK 4 LEVEL 1: 6000 kj/50 g CARBOHYDRATES PER DAY brussels sprouts cabbage carrots (including baby) celery green beans kale Lebanese cucumbers leek lettuce (iceberg, green oak, baby cos, lambs lettuce or frisee) mushrooms (button, oyster, portobello) onion red chilli (small) salad leaves (mesclun, rocket, baby rocket, baby spinach) dill kaffir lime leaves lemongrass lemon thyme rosemary Thai basil leaves thyme chicken breast (fillets and tenderloins) pork fillet lamb rump rump steaks firm white fish fillets (snapper, blue-eye trevalla or other) salmon fillets smoked salmon semi-dried tomatoes tomatoes (including cherry tomatoes)

5 Black - Cyan - Magenta - Yellow MEAL PLANS Weeks 1 6 WEEK 5 WEEK 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Porridge with cinnamon nut crumble (see page 117) Mushrooms with feta croutons (see page 131) Nut and oat granola with orange zest (see page 123) Overnight oats with sweet spiced nuts (see page 124) Vanilla and chia seed oat smoothie shots (see page 127) Mozzarella and pesto bruschetta (see page 119) Avocado and ricotta smash toast (see page 128) Breakfast QUANTITY 25 g pecans 10 g pecans Cucumber and salmon sandwiches (see page 136) Easy chicken salad for one (see page 153) Prawn no-rice paper rolls (see page 143) Salmon and cauliflower tabbouleh with crispbreads (see page 161) Dinner Lunch Mushroom and spiced chicken burgers (see page 140) Roasted salmon with vegetable parcels and pistou (see page 193) Snacks 1 wholegrain Ryvita or 2 wholegrain Vita-Weats topped with 20 g avocado and mint leaves 50 g raita (see page 264) with cherry tomatoes and cucumber sticks Mushroom, tofu and miso noodle stir-fry (see page 251) Coffee yoghurt with nut sprinkle (see page 268) 10 g Sweet spiced nut clusters (see page 259) Thai beef and fried rice lettuce wraps (see page 234) 100 g low-fat Greek-style yoghurt 2 wholegrain Vita-Weats spread with 2 tablespoons avocado 30 g pecans Moroccan tofu with grilled spiced-nut mushrooms (see page 252) Indian-spiced kale chips with raita (see page 264) 1 wholegrain Ryvita topped with 2 slices of tomato and a sprinkle of pepper 25 g raw unsalted almonds Turkey and lemon meatballs with spaghetti Napolitana (see page 210) Zucchini and avocado fries (see page 260) Smoked chicken slaw with creamy avocado dressing (see page 153) Barbecued fillet steaks with stuffed mushrooms (see page 229) 100 g low-fat Greek-style yoghurt with a sprinkle of cinnamon ¼ baked wholemeal pita bread topped with 40 g homemade guacamole Green gazpacho with prawns and herbed ricotta toast (see page 167) Chicken tikka skewers with Indian summer salad (see page 209) Berry yoghurt jellies (see page 272) 20 g raw unsalted almonds 25 g pecans 58 LEVEL 1: 6000 kj/50 g CARBOHYDRATES PER DAY ITEM QUANTITY ITEM lemons zucchini limes basil oranges chives asparagus coriander avocado flat-leaf parsley baby bok choy lemon thyme baby fennel bulb mint bean sprouts thyme broccoli Vietnamese mint leaves broccolini firm tofu carrot chicken breast fillets cauliflower smoked chicken breast fillets cucumber (Lebanese and telegraph) lean minced turkey curly kale lean minced beef radicchio sirloin/new York steaks green beans king prawns green cabbage salmon (centre-cut) green capsicum hummus lettuce (cos, iceberg) mixed grain bread salad leaves (rocket, baby rocket, baby spinach) mushrooms (button, field, flat, portobello) onion red cabbage red capsicum spring onions spinach tomatoes (including cherry and mixed baby tomatoes) T H E C S I R O LO W- C A R B D I E T CSIRO LoCarb frontmatter SI.indd 58 SPLITTING IMAGE CSIRO Low Carb Text /01/ /12/ :40 am CSIRO LoCarb frontmatter SI.indd /12/ :40 am

6 WEEK 6 LEVEL 1: 6000 kj/50 g CARBOHYDRATES PER DAY baby fennel bulb brussels sprouts carrot Chinese cabbage (wombok) celery choy sum cucumber curly kale eggplant (slender Japanese) green beans iceberg lettuce spinach spring onion tomatoes (including cherry and mixed baby tomatoes) chicken (tenderloins and thigh cutlets) scotch fillet steaks pork fillets king or tiger prawns salmon (fillets and centre-cut) white fish fillets (including blue-eye trevalla and flathead, whiting or monkfish) four-bean mix mountain bread (or Herman Brot bread) Lebanese cucumbers mixed Asian baby salad greens (including tatsoi, mizuna, watercress, red oakleaf lettuce and coral lettuce) mushrooms (mixed and fresh shiitake or oyster) salad leaves (baby rocket, rocket, baby spinach)

7 WEEK 7 LEVEL 1: 6500 kj/70 g CARBOHYDRATES PER DAY apples blueberries figs (baked or fresh) strawberries baby radishes brussels sprouts carrot (including baby) corn Thai basil leaves chicken (breast fillets and tenderloins) smoked chicken breast French-trimmed lamb cutlets lean rump steak smoked salmon white fish fillets (rockling or other) All-Bran cos lettuce eggplant kale leek salad leaves (mesclun, rocket, spinach) mushrooms (field, oyster, fresh shiitake, button, portobello) red cabbage tomato dill kaffir lime leaves

8 WEEK 8 LEVEL 1: 6500 kj/70 g CARBOHYDRATES PER DAY bananas blueberries fresh figs kiwifruit strawberries baby corn spears baby fennel bulb baby radishes butternut pumpkin carrot celery chilli (long red) Chinese cabbage (wombok) cos lettuce cucumber (including telegraph and Lebanese) eggplant (including slender Japanese) green cabbage green peas kale mushrooms (button, flat) mixed Asian baby salad greens (including tatsoi, mizuna, watercress, red oakleaf lettuce and coral lettuce) onion red cabbage salad leaves (baby spinach, rocket, baby rocket, frisee, mesclun) spring onion tomatoes (including mixed cherry and baby roma tomatoes) kaffir lime leaves lemongrass oregano thyme Vietnamese mint leaves chicken breast (fillets and tenderloins) smoked chicken breast fillets lamb leg steaks or backstraps lean minced turkey white fish fillets (blue-eye trevalla or other) salmon fillets haloumi mountain bread (or Herman Brot bread) semi-dried tomatoes

9 WEEK 9 LEVEL 1: 6500 kj/70 g CARBOHYDRATES PER DAY blueberries kiwifruit mixed berries raspberries strawberries baby fennel bulb baby radishes broad beans celery chilli (small red) choy sum cucumber green beans kale (including curly) Lebanese cucumber lettuce (cos, baby cos, green oak) mushrooms (button, oyster, portobello) onion (including red) salad leaves (rocket, baby rocket, baby spinach) radicchio witlof spring onion spinach sweet potato tomato (including cherry and mixed baby tomatoes) lemongrass kaffir lime leaves Thai basil thyme Vietnamese mint silken tofu chicken breast (fillets and tenderloins) lean minced beef veal steaks pink snapper or barramundi fillets salmon (fillets and centre-cut)

10 WEEK 10 LEVEL 1: 6500 kj/70 g CARBOHYDRATES PER DAY blueberries cranberries dates raspberries strawberries baby fennel bulb cabbage (red, green) carrot celery chilli (small red) choy sum cucumber (Lebanese, telegraph) curly kale eggplant (slender) green capsicum lettuce (cos, baby cos, iceberg) mushrooms (mixed, flat, fresh shiitake, oyster) onion salad leaves (baby spinach, rocket, mixed) spring onion tomatoes (including cherry) chives lemon thyme oregano Vietnamese mint leaves chicken breast (fillets and tenderloins) pork fillets lean rump steaks scotch fillet steaks firm white fish fillets (snapper, blue-eye trevalla or other) white fish fillets (flathead, whiting or monkfish) four-bean mix

11 WEEK 11 LEVEL 1: 6500 kj/70 g CARBOHYDRATES PER DAY blueberries cranberries dates raspberries strawberries baby fennel bulb cabbage (red, green) carrot celery chilli (small red) choy sum cucumber (Lebanese, telegraph) curly kale eggplant (slender) green capsicum lettuce (cos, baby cos, iceberg) mushrooms (mixed, flat, fresh shiitake, oyster) onion salad leaves (baby spinach, rocket, mixed) spring onion tomatoes (including cherry) chives lemon thyme oregano Vietnamese mint leaves chicken breast (fillets and tenderloins) pork fillets lean rump steaks scotch fillet steaks firm white fish fillets (snapper, blue-eye trevalla or other) white fish fillets (flathead, whiting or monkfish) four-bean mix

12 WEEK 12 LEVEL 1: 6500 kj/70 g CARBOHYDRATES PER DAY banana blueberries fresh figs kiwifruit strawberries watermelon baby fennel bulb brussels sprouts cabbage (including red and green) carrots (including baby carrots) celery chilli (small red, long red) cucumber green beans green peas kale Lebanese cucumbers lettuce (cos, lamb s lettuce or frisee) mushrooms (portobello, button) onion (including red) radishes salad leaves (baby spinach, baby rocket, rocket, mixed salad leaves) sweet potato tomatoes (including cherry or grape) (leaves, roots and stems) dill kaffir lime leaves lemon thyme lemongrass Thai basil leaves thyme Vietnamese mint chicken (breast fillets and tenderloins) lean minced turkey beef rump steak lamb rump salmon fillets smoked salmon firm white fish fillets (snapper, blue-eye trevalla or other) white fish fillets (flathead, whiting or monkfish)

13 TRAINING DIARY TEMPLATE Aerobic exercises Week Day (circle) Date Activity Duration (mins) Session rating of perceived exertion (see page 91) General comments 1 e.g. walking

14 TRAINING DIARY TEMPLATE Resistance exercises Week: Date: / / Day: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session rating of perceived exertion (see page 91): General comments: Region Exercise name Body weight or dumbbell (kg) Repetitions Set 1 Set 2 Set 3 Upper body e.g. push-up body weight Core Lower body