Quick Guide. Need to increase your calories of your meal? 100g of cooked brown rice - 170 calories 100g of basmati rice - 107 calories 100g of cooked soba noodles - 145 calories 100g cooked quinoa - 128 calories 100g of cooked pasta - 140 calories 100g of potatoes - 65 calories 1 x slice soy & linseed bread - 90 calories 1 x piece of mountain bread/wrap - 70 calories 100g green vegetables - 35 calories *Please note 100g is approximately 1/2 a standard cup BREAKFAST Quinoa Porridge with Pear & Cinnamon A delicious breakfast to start your day off perfectly. 1/4 cup uncooked quinoa, washed 1/2 cup skim milk (or use any milk you prefer) 1 pear, chopped 1 tbsp LSA (linseed, almond, sunflower meal) 1/2 tsp cinnamon Cook the washed quinoa in 1/2 cup of water for approximately 10 minutes then add in the milk, the pear, the LSA and the cinnamon and stir for 5 minutes until creamy. How easy! 564kj / 312 cal Protein 23.2g Fat 8g Saturated Fat 6g Carbohydrates 29.5g
LUNCH Roast Tomato & Capsicum Soup A fresh, warming soup for winter that s easy to prepare. Roasted tomatoes and capsicum give this tasty meal a rich flavour. Easy to increase the quantities to refrigerate or freeze for another meal or serve to the whole family. 4 large tomatoes, chopped 1 large red capsicum, chopped 1 small brown onion, chopped 2 cloves garlic, sliced 1 tbsp basil leaves, torn 2 tbsp low-fat cottage cheese to serve 1 slice Wholemeal Mountain Bread, toasted (use a gluten free option if required) 1055kj / 251 cal Protein 16.4g Fat 3.7g Saturated Fat 1.5g Carbohydrates 37.1g Preheat the oven to 180 C. Combine tomato, capsicum, onion and garlic in a baking dish. Cover with foil and roast for about 30 minutes until vegetables are soft. Blend the vegetables and transfer to a saucepan to re-heat. Serve with basil, cottage cheese and toasted bread.
DINNER Indian Pork Curry Serves 2 A healthy makeover to a dinner favourite. This curry is ideal to increase in quantity and serve to the whole family or make extra to freeze and have as an easy meal later on. Ingredients 1638kj / 390 cal Protein 26.5g Fat 7.7g Saturated Fat 4.5g Carbohydrates 38.3g 200g diced, lean pork (you could use chicken breast if you prefer) 1/2 tsp turmeric 1/2 tbsp coconut oil (you can use extra virgin oil or other cooking oil you normally use, if you prefer) 1/2 medium brown onion 1 clove garlic 1/2 tbsp fresh grated ginger 1/2 large red chili, deseeded and finely chopped 1 tsp garam masala powder 1/8 cup malt vinegar 190mls cups boiling water 1 cup grated cauliflower 1/2 cup uncooked low GI rice (such as Brown, Black, Red or Basmati) 1 tbsp natural Greek yoghurt, low fat Method Sprinkle turmeric over pork, stir well and set aside. Add the oil, garlic, ginger and onion to a saucepan and sauté until softened. Add pork and cook for a further 5 minutes while stirring. Add chili, garam masala, malt vinegar and boiling water and simmer for 30 minutes. Meanwhile after a short time, bring some water to boil in a medium saucepan. Add rice and cook as per packet instructions. 1 minute before rice is ready, place a steaming pan or basket on the top of the saucepan with grated cauliflower. After one two minutes turn off heat, rinse and strain rice, Stir through steamed cauliflower and place evenly into two dinner bowls. Remove pork curry from the heat and stir through Greek yoghurt. Spoon pork curry mixture over the cauliflower and rice to serve.
BREAKFAST Omelette with Tomato, Mushrooms & Spinach An easy recipe to start the day off in a healthy way. 1074kj / 252 cal Protein 19g Fat 10g Saturated Fat 2.5g Carbohydrates 16g 2 eggs 1/2 tomato, chopped 1/4 cup mushrooms, sliced 1/4 cup baby spinach 1 slice Soy & Linseed bread (use a gluten free option if required) Heat a small pan and add tomato, mushrooms and baby spinach, cook until softened. Beat eggs and pour into pan on top of vegetables. When eggs are almost cooked, fold in half with an egg flip. Once egg is cooked through serve with a slice of toast.
LUNCH Roasted Pumpkin Soup Pureed soups like this one are an easy way to enjoy a nutritious meal, and can be doubled up as a meal for your baby as well! Easy to increase the quantities to refrigerate or freeze for a meal later on, or to serve to the whole family. 250g pumpkin, cut into chunks Sea salt, pepper to season (chilli flakes optional) 1/4 teaspoon olive oil 200ml salt reduced vegetable stock 1/4 tin cannellini beans, drained & rinsed 1/2 tbsp ginger, grated 1 tbsp natural greek style yoghurt to serve, optional 1 slice Wholemeal Mountain Bread to serve, toasted, (use a gluten free option if required) 1079kj / 257 cal Protein 14.8g Fat 6.07g Saturated Fat 1.9g Carbohydrates 37.5g Preheat your oven to 200 C. Place the pumpkin onto a baking tray and drizzle over the olive oil. Season with a little sea salt, pepper and chilli flakes. Roast the pumpkin for 35 minutes until soft. Blend the pumpkin with vegetable stock, beans and ginger until smooth. Pour the soup into a saucepan and heat through gently. Serve in a bowl with a spoon of natural greek yoghurt and mountain bread on the side.
DINNER Yoghurt & Mint Chicken Skewers Serves 2 This combination is delicious and has a different twist on traditional grilled chicken. Increase the quantities to serve the whole family. Easily pre-prepare the chicken a few hours earlier or even a day before and keep in fridge until you re ready to cook. Ingredients 1382kj / 329 cal Protein 36.5g Fat 10.5g Saturated Fat 3.2g Carbohydrates 20.5g 250g of skinless chicken breasts diced in cubes 1/4 bunch of mint leaves 1/2 cup of Greek natural, low fat yoghurt 1/2 lemon juiced 1/2 tsp of paprika Salt and pepper for seasoning 4 skewers soaked in water Oil cooking spray 1/4 tin of a 400g tin of chickpeas 1/2 Lebanese cucumber, chopped 1/2 medium capsicum, chopped 1/2 tbsp olive oil Method Thread the diced chicken onto pre wettened skewers. Place them evenly on a plate. In a bowl mix up the yoghurt, half the lemon juice, paprika and salt and pepper and tear up the mint leaves on top. Mix the marinade together and then pour it on top of the chicken skewers. Roll them around so all sides are covered in yoghurt. You can cover the skewers and place them in the refrigerator to marinade for an hour or you can cook them on the grill straight away. Prepare a side salad by combining the chickpeas, cucumber and capsicum and tossing with the remaining lemon juice and olive oil. To cook, use the oil spray in a non stick pan and cook on the grill. Cook the skewers for a few minutes on each side. Serve on plates with the salad.
BREAKFAST Salmon & Eggs with Tomato An easy and healthy breakfast. 1245kj / 302 cal Protein 16g Fat 5g Saturated Fat 1g Carbohydrates 19g 2 poached eggs 2 slices smoked salmon 1/2 tomato 1 slice Soy & Linseed bread (use a gluten free loaf if required) Serve eggs, salmon and sliced tomato on toast and season with salt and pepper as required.
LUNCH Broccoli, Fennel & Leek Soup An easy nutrient dense and low kilojoule soup! Easy to increase the quantities to refrigerate or freeze for another meal, or to serve the whole family. 1063kj / 253 cal Protein 11.2g Fat 9.4g Saturated Fat 2.8g Carbohydrates 30.9g 1/4 tbsp olive oil 1/4 leek, thinly sliced 1/4 large fennel bulb, halved, thinly sliced 1/2 clove garlic, thinly sliced 1/8 broccoli, cut into small florets 1/8 cauliflower, cut into small florets 1 cup (250ml) chicken or veggie stock Sea salt & freshly ground black pepper 20g extra light sour cream, optional 1 slice Wholemeal Mountain Bread to serve (use a gluten free option if required) Heat oil in a large saucepan; add leek, fennel and garlic. Cook over medium heat for about 10 minutes, or until soft. Add broccoli, cauliflower and stock. Cover, bring to boil, reduce heat and simmer for 10 minutes, or until tender. Blend or process soup until smooth; season to taste. Serve in a bowl, topped with sour cream if desired and serve with toasted or fresh Mountain bread.
DINNER Salmon & Buckwheat Noodle Broth Serves 2 A refreshing soup filled with protein, inspired by the flavours of Japan. 750mL water 1 x 10g sachet instant dashi stock powder 1/6 cup (40ml) tamari sauce 1/8 cup (30ml) mirin (Japanese cooking wine) 135g buckwheat noodles 150g silken firm tofu, cut into 2cm cubes 250g skinless salmon fillet, cut into 2cm cubes (or use a firm white fish if preferred) 100g snow peas, trimmed, thinly sliced 1536kj / 366 cal Protein 35.9g Fat 13g Saturated Fat 3.2g Carbohydrates 22.3g Place stock powder, tamari and mirin in a pan with 750ml (3 cups) water. Stir to dissolve stock, and then bring to the boil over high heat. Meanwhile, cook the noodles in boiling water for 4 minutes until al dente. Drain well, and then divide among 2 bowls. Top with the tofu. Add the salmon to the stock and cook for 2 minutes until just cooked. Stir in snow peas. Divide the salmon and snow peas among bowls, then ladle the broth over and serve immediately.
BREAKFAST Yoghurt & Banana with LSA One of the easiest healthy breakfasts around, great when you re in a rush. 200g Greek, natural, fat free yoghurt 1 tbsp LSA (linseed, sunflower and almond meal) 1 small banana, sliced Combine ingredients and enjoy. Protein Fat Saturated Fat Carbohydrates 1161kj / 304 cal 26g 8g 2g 42g
LUNCH Healthy Vegetable Wraps These Healthy Vegetable Wraps are a great one to make on a regular basis and are perfect for little people and adults they are also packed with fibre, vitamins and minerals, and are easy to make in a hurry. Ingredients 1520kj / 362 cal Protein 6.5g Fat 15.2g Saturated Fat 5.1g Carbohydrates 126g 2 x mini tortilla wraps 2 x tablespoons of hummus, avocado or low fat ricotta cheese 2 x small sticks of celery 2 x small sticks of cucumber 2 x small carrot sticks 2 x fresh baby corn pieces, halved 4 x strips of cut red or green capsicum 1 small segment of lime 1 cherry tomato, cut in half 1 x large leaf of ice berg lettuce or small amount of baby spinach leaves small handful of low fat grated cheddar cheese optional Method Take your tortilla wraps and warm up in the microwave for 30 seconds Smear each wrap with the hummus/avocado/ricotta and then arrange the carrot, capsicum, cucumber, baby corn and celery within the wrap. Add some low fat grated cheddar cheese if you like, then wrap each tortilla. Serve alongside your lettuce/baby spinach, cherry tomatoes and lime, which is to be squeezed over your wrap as needed.
DINNER Warm Roasted Vegetable & Salmon Salad Serves 2 A perfect salad for the cooler months, using roasted vegetables and salmon to create a healthy meal. 2 large flat mushrooms 1 medium red capsicum 200g sweet potato 1 medium zucchini 2 cloves garlic olive oil spray 2 tbsp balsamic vinegar 50g baby spinach leaves 2 tbsp low fat ricotta cheese 200g smoked salmon (you could use some sliced, cooked chicken breast, tuna in spring water, shaved turkey breast etc if you d prefer) Protein Fat Saturated Fat Carbohydrates 1275kj / 304 cal 26g 8g 2g 34g Pre heat the oven to 200 C. Combine vegetables in baking tray with garlic and olive oil spray. Bake until tender and then combine with spinach, vinegar, cheese and smoked salmon and serve.
BREAKFAST Untoasted Muesli with Pear 1/2 cup Natural Muesli (untoasted) 250mL skim milk (or any milk you prefer) 1/2 pear 1209kj / 288 cal Protein 12.95g Fat 2g Saturated Fat 0.5g Carbohydrates 63.9g Add milk to muesli and top with sliced pear.
LUNCH Vegetable Lentil Soup An all time favourite, healthy, tasty and wholesome. Easy to increase the quantities to refrigerate or freeze for another meal, or to serve the whole family. 2 cups (500mL) salt-reduced vegetable stock 1/2 cup dry puy lentils (green lentils) 1 clove garlic, crushed 1 celery stalk, chopped 1 medium carrot, chopped 1/2 cup broccoli florets 50g mushrooms, chopped 2 tbsp parsley, chopped 1 slice Wholemeal Mountain Bread (use a gluten free option if required) 1171kj / 280 cal Protein 23.6g Fat 3.7g Combine the stock, lentils and garlic in saucepan, bring to the boil. Reduce heat and simmer for about 20 mins until lentils are tender. Add celery, carrot, broccoli and mushrooms, bring to the boil. Reduce heat and simmer until vegetables are tender. Stir through parsley and serve with toasted bread.
DINNER Warm Lamb Salad with Roast Pumpkin Serves 2 A delicious and healthy salad filled with roast vegetables, marinated lamb and feta. Easy to prepare and perfect for the whole family or when entertaining by increasing ingredient quantities. 1/2 tbsp olive oil 1/2 tbsp balsamic vinegar sea salt and pepper 300g lamb backstrap, fat trimmed 200g butternut pumpkin, roughly chopped Olive oil cooking spray 1/2 bunch asparagus 1/2 large red onion 30g baby spinach leaves 20g low fat feta cheese 2474kj / 552 cal Protein 30.2g Fat 29.2g Saturated Fat 15g Carbohydrates 18.5g Preheat oven to 200 C. Place pumpkin on baking tray, spray with oil and season. Roast until golden and tender. Transfer to a large bowl. Whisk oil, vinegar and salt and pepper in a bowl. Add lamb to marinate, cover and refrigerate. Heat a pan on medium high heat. Lightly spray asparagus and onion with oil and season. Cook for 3 to 4 minutes or until tender. Set aside. Remove lamb from marinade. Barbecue for 3 to 4 minutes on each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil. Stand for 5 minutes. Thinly slice. Add spinach, feta and pumpkin to onion and asparagus. Toss gently to combine. Place salad on serving plates. Top with lamb and serve.
BREAKFAST Boiled Eggs with Tomato & Avocado Glam up your boiled eggs with the flavours of tomato and avocado for an added healthy boost. 2 eggs 1 tomato 1 tbsp avocado 1 slice Soy & Linseed bread (use a gluten free loaf if required) Boil eggs to your liking and serve with a slice of toast spread with avocado and topped with sliced tomato. 1394kj / 334 cal Protein 28.2g Fat 15g Saturated Fat 4g Carbohydrates 17.5g
LUNCH Cauliflower & Lentil Dhal A delicious, Indian inspired dish. Easy to increase the quantities to create a perfect, healthy option to feed the whole family. Increase the quantities to refrigerate or freeze for another meal. 1374kj / 320 cal Protein 13g Fat 4.8g Saturated Fat 3g Carbohydrates 42g 1/4 tbsp coconut oil (or use extra virgin olive oil if you d prefer) 1/4 large brown onion, thinly sliced 1/2 garlic clove, crushed 1/4 tbsp ground coriander 1/4 tsp ground cumin 1/4 tsp ground turmeric 1/4 cup dried red lentils 1/4 can chopped tomatoes 3/4 cup vegetable stock 125g cauliflower, cut into florets small handful of baby spinach, trimmed, chopped 1/8 cup fresh coriander leaves, plus extra to garnish Natural yoghurt to serve, optional Heat a saucepan over medium heat, add oil, onion, garlic and spices, then cook, stirring, for 5 minutes or until onion softens. Add lentils and stir well to coat. Add stock and tomatoes, bring to the boil, then cover and simmer over low heat for 15 minutes. Add cauliflower and spinach and simmer, covered, for 8-10 minutes until vegetables are tender. Then stir in coriander. Serve the curry with a dollop of yoghurt, garnished with coriander.
DINNER Vietnamese Beef Pho Soup Serves 2 A traditional Vietnamese dish that is more a meal than a soup. Healthy, fresh and tasty, this delicious soup will take your tastebuds travelling! 1474kj / 352 cal Protein 39.2g Fat 7.2g Saturated Fat 2.2g Carbohydrates 31.5g 750ml (3 cups) salt reduced beef stock Olive oil spray 1/2 cinnamon stick 1 star anise 1 lime, juiced 1 tbsp fish sauce 200g clear bean thread noodles 300g beef fillet, excess fat trimmed 100g bean sprouts 2 spring onions, thinly sliced 1-2 small fresh red chillies, thinly sliced 1/2 cup Thai basil leaves Combine beef stock, cinnamon and star anise in a medium saucepan over high heat. Bring to the boil. Reduce heat to medium and simmer for 5 minutes. Stir in lime juice and fish sauce. Cook noodles in a large pan of boiling water until just tender. Drain well. Slice beef into thick slices. Heat a chargrill pan on high, spray with light oil. Cook the beef in batches to your liking. Divide noodles among serving bowls. Top with bean sprouts, spring onion, chilli, basil and beef. Pour over hot stock and serve with extra lime and chilli to your liking.
BREAKFAST Oat Porridge with Pear A satisfying breakfast that will give you loads of energy to start the day. 1/2 cup rolled oats 200mL skim milk (or any milk you prefer) 1/2 pear 1542kj / 368 cal Protein 20g Fat 10g Saturated Fat 1g Carbohydrates 79g Combine oats and milk in a saucepan and stir on stove until well combined. Serve with sliced pear.
LUNCH Traditional Minestrone Soup A healthy, veggie filled soup that is a favourite with the whole family. Easy to increase quantities to refrigerate or freeze for another meal or to serve to the whole family. 1168kj / 278 cal Protein 15g Fat 9.7g Saturated Fat 1.7g Carbohydrates 34.2g 1/4 tbsp olive oil 1/6 brown onion, chopped 1/3 carrot, chopped 1/2 celery stick, sliced 1 cup salt reduced beef or vegetable stock 1/3 can diced tomatoes 1 tsp tomato paste Sea salt & pepper small handful of wholemeal shell pasta (use a gluten free version if required) small handful of finely shredded cabbage small handful of frozen peas 1/4 zucchini 1/3 can cannellini beans, rinsed Fresh basil leaves to serve Heat olive oil in large saucepan. Cook the onion, carrot and celery stalks for 3 minutes or until onion is soft. Add stock, tomatoes, tomato paste and sea salt and pepper. Bring to the boil, then simmer, covered for 20-25 minutes or until vegetables are tender. Stir occasionally. Add the pasta, cabbage, frozen peas and zucchini, bring to the boil and simmer for 8 minutes or until pasta is cooked through. Stir through the cannellini beans. Serve with fresh basil leaves.
DINNER Vegetarian Cannelloni Serves 2 Ricotta is a fantastic cheese choice when losing weight because it is naturally lower in calories than other cheeses, while the spinach and mushrooms provide folate, protein and fibre. This is a great recipe to increase in quantity to serve the whole family or freeze to easily defrost for another meal later on. 1495kj / 356 cal Protein 15.3g Fat 18.6g Saturated Fat 6.6g Carbohydrates 26.3g Ingredients 1/2 tbsp of olive oil 1 clove of garlic, crushed 150 ml tomato passata (plus extra to pour over the top if you d like) 125g chopped frozen spinach, thawed or use baby spinach 125g of button mushrooms, finely chopped 1/2 tbsp of fresh chopped basil or fresh flat leaf parsley 175g low-fat ricotta cheese Pinch of nutmeg Cracked pepper 4 dry cannelloni tubes 1/8 cup of walnuts 10 grams of parmesan, grated or 20g low fat feta Method Preheat oven to 190 degrees Celsius. Heat the olive oil in a saucepan then fry the crushed garlic in the oil for 3 minutes. Add the passata to the saucepan and simmer on low heat for 5-8 minutes. Remove the passata and garlic mixture from the heat and pour into a flat bottomed baking dish. Combine spinach, mushrooms, ricotta cheese, nutmeg, basil and pepper in a large bowl. Carefully fill the cannelloni tubes with the spinach mixture. A longhandled teaspoon helps with this delicate task. Arrange the cannelloni tubes in a line in the baking dish, on top of the tomato passata. Depending on the size of your baking dish, they should fit snugly within the tray, sitting up against each other. If you like you meals to be extra saucy then pour some more passata over the top of the cannelloni tubes now. Cover with tin foil and bake in the preheated oven for 20 minutes. Remove the foil, scatter the walnuts over the top of the cannelloni and return to the oven to bake for a another 15 minutes. Remove from the oven and serve once the top is golden brown and the pasta is cooked. Serve with a dusting of parmesan on top or crumbled low fat feta.
MORNING_SNACK Week 4 Healthy Morning Snack Ideas Suggested snacks are outlined on each day of the Week 4 Meal Plan and ingredients for these are included in this week s Shopping List. The below list includes these suggested snacks plus an assortment of other options in case you d like to try something different. Ingredients for any snacks that aren t on the Week 4 Meal Plan aren t on the Shopping List, so you will need to add these if you are trying other options. under 630kj / under 150 cal Try our home made protein cookies make a batch to have on hand when you need a mid morning pick me up. View recipe here. (http://www.losebabyweight.com.au/make-your-own-proteincookies-day-12-winter-weight-loss-challenge/) (103 cal per serve) Latte/Cappucino with regular milk (1 cup/240ml) (70 cal) 150g fat free natural yoghurt with 1 1/2 tbsp LSA (linseed, sunflower & almond meal) (140 cal) 1 small red apple with 1 serve (10) mixed nuts (raw almonds, brazils, cashews) (143 cal) 2 Ryvita crackers topped with 1 tbsp avocado and 1 small sliced tomato (140 cal) 20 raw almonds (120 cal) 3 sticks of celery filled with 1 tbsp of low fat cottage cheese each (53 cal) 1/2 a grapefruit sprinkled with cinnamon (56 cal) 1 rice cake topped with some sliced banana and peanut butter (150 cal) 4 brown rice cakes topped with 1 tbsp honey and 2 tbsp cottage cheese (150 cal)
AFTERNOON_SNACK Week 4 Healthy Afternoon Snack Ideas Suggested snacks are outlined on each day of the Week 4 Meal Plan and ingredients for these are included in this week s Shopping List. The below list includes these suggested snacks plus an assortment of other options in case you d like to try something different. under 630kj / under 150 cal Ingredients for any snacks that aren t on the Week 4 Meal Plan aren t on the Shopping List, so you will need to add these if you are trying other options. 2 kiwi fruit chopped with 3 tbsp fat free natural yoghurt (140 cal) 1 apple with 6 raw almonds (100 cal) 2 x boiled eggs (140 cal) 1 celery stick, 1 medium carrot (cut into sticks) with 1/4 cup of low fat cottage cheese (120 cal) 1 large orange with 8 raw almonds (125 cal) 2 tbsp cottage cheese, 1 small tomato sliced (130 cal) 1 kiwi fruit with 5 walnuts (100 cal) 1 medium banana (90 cal) EVENING_SNACK Week 4 Healthy Evening Snack Ideas Suggested snacks are outlined on each day of the Week 4 Meal Plan and ingredients for these are included in this week s Shopping List. The below list includes these suggested snacks plus an assortment of other options in case you d like to try something different. under 840kj / under 200 cal Ingredients for any snacks that aren t on the Week 4 Meal Plan aren t on the Shopping List, so you will need to add these if you are trying other options. 1 cup skim milk with 1 tbsp Healthy Mummy Smoothie Mix warmed up (200 cal) 2 mandarins with herbal tea (83 cal) 150g fat free natural yoghurt with 1/2 tbsp LSA (linseed, sunflower & almond meal) plus 1 tsp honey (152 cal) 1/2 red apple sliced with 2 tbsp cottage cheese, 1 tsp honey & 1/2 tbsp LSA (135 cal) 4 squares of 70% dark chocolate and a herbal tea (88 cal) 1 pear and herbal tea (103 cal) 5-6 medium strawberries dipped in 28g melted, dark chocolate (150 cal) 50g packet of pretzels (195 cal) 2 cups of watermelon chunks with a green tea (70 cal)