FOOD PLAN
This Manual has been put together by Jane West, Melinda Adams and Graeme Wright. The Manual will assist you with some options to give your weight management a boost or get back on track and enjoy the benefits of managing your weight.
TABLE OF CONTENTS HINTS FOR KEEPING ON TRACK FOUR OPTIFAST 800 USE THREE OPTIFAST 800 USE TWO OPTIFAST 800 USE VEGETARIAN (3 OPTIFAST 800) FREE FOOD LIST EXCHANGE MATRIX 1 2 6 16 22 25 27
HINTS FOR KEEPING ON TRACK Eat five small meals daily Don t skip meals Eat slowly Listen to your stomach, not your head or taste buds Only weigh yourself once a week Focus on how you feel and your clothing size rather than what the scales say Drink 6-8 glasses of water daily Keep a record of your daily food intake if you re stuck in a plateau or your weight goes up recording makes you conscious of what you re really eating Make a shopping list and stick to it Don t shop when you re hungry Plan ahead for meals and snacks Avoid bringing high risk foods into the house Buy family members treats you don t like Compensate for treats by eating less or doing more activity Practice The 4 Ds when psychologically hungry: Delay eating the food Do something else Drink water Deep breathe Visit or join Optimumhms.com.au for extra support and motivation 1
FOUR OPTIFAST 800 USE SAMPLE MENU 1 BREAKFAST MORNING TEA 150g tinned tuna/salmon (3 meat = 165 cal) 1 cup salad (2 veg = 50 cal) 1 slice wholegrain bread (1 starchy = 80 cal) AFTERNOON TEA 1 small banana or apple (1 fruit = 60 cal) 995 cal 4 sachets of Optifast 800 3 meat exchanges 2 vegetable exchanges 1 starchy exchange 1 fruit exchange 2
FOUR OPTIFAST 800 USE SAMPLE MENU 2 BREAKFAST MORNING TEA AFTERNOON TEA 90g poached chicken breast (skinless) (3 meat = 165 cal) With Naeopolitan sauce (1 veg = 25 cal) 0.5 cup fresh asparagus (steamed) (1 veg = 25 cal) 1 baked potato (1 starchy = 80 cal) 1 pear (1 fruit = 60 cal) 995 cal 4 sachets of Optifast 800 3 meat exchanges 2 vegetable exchanges 1 starchy exchange 1 fruit exchange 3
FOUR OPTIFAST 800 USE SAMPLE MENU 3 BREAKFAST MORNING TEA 4 Corn Thins (1 starchy = 80 cal) 50g tuna (tinned in springwater) (3 meat = 165 cal) Large green salad (2 veg = 50 cal) (with fat free dressing) 1 orange (1 fruit = 60 cal) AFTERNOON TEA 995 cal 4 sachets of Optifast 800 3 meat exchanges 2 vegetable exchanges 1 starchy exchange 1 fruit exchange 4
FOUR OPTIFAST 800 USE SAMPLE MENU 4 BREAKFAST 1 orange or 1.25 cup strawberries (1 fruit = 60 cal) MORNING TEA 90g lean beef or turkey slices (3 meat = 165 cal) 1 cup salad (2 veg = 50 cal) 4 crackerbread (1 starchy = 80 cal) AFTERNOON TEA 995 cal 4 sachets of Optifast 800 3 meat exchanges 2 vegetable exchanges 1 starchy exchange 1 fruit exchange 5
THREE OPTIFAST 800 USE SAMPLE MENU 1 BREAKFAST 1 slice toast (1 starchy = 80 cal) 1 poached/boiled egg (1 meat = 80 cal) MORNING TEA 2 rice cakes (1 starchy = 80 cal) Topped with small chopped banana (1 fruit = 60 cal) 0.5 cup salad (1 veg = 25 cal) AFTERNOON TEA 150g grilled fish (3 meat = 165 cal) 1.5 cups steamed vegetables (3 veg = 75 cal) Tossed salad ( free foods ) 1.25 cup strawberries (1 fruit = 60 cal) 1 tub low fat natural yoghurt (1 dairy = 90 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 6
THREE OPTIFAST 800 USE SAMPLE MENU 2 BREAKFAST 0.5 cup fruit salad (1 fruit = 60 cal) 1 tub diet yoghurt (1 dairy = 90 cal) MORNING TEA AFTERNOON TEA Open sandwich 1 slice bread (1 starchy = 80 cal) 30g lean leg ham (1 meat = 55 cal) 1 cup salad vegetables (2 veg = 50 cal) 1 apple/orange (1 fruit = 60 cal) Beef and vegetable stir-fry 90g lean beef (3 meat = 165 cal) 1 cup vegetables (2 veg = 50 cal) Free vegetables Seasonings, etc from free list 0.5 cup steamed brown rice (1 starchy = 80 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 7
THREE OPTIFAST 800 USE SAMPLE MENU 3 BREAKFAST MORNING TEA AFTERNOON TEA 3 Ryvita (1 starchy = 80 cal) 1 cup salad vegetables (2 veg = 50 cal) 50g tinned tuna/salmon (1 meat = 55 cal) 1 tub diet fruit yoghurt (1 dairy = 90 cal) 1.25 cup strawberries (1 fruit = 60 cal) 90g grilled chicken breast (3 meat = 165 cal) 1 cup steamed vegetables (2 veg = 50 cal) 1 baked potato (1 starchy = 90 cal) + extra from free list if desired 0.5 cup fruit salad (1 fruit = 60 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 8
THREE OPTIFAST 800 USE SAMPLE MENU 4 BREAKFAST MORNING TEA 1 medium apple or orange (1 fruit = 60 cal) 1 tub (200g) low fat yoghurt (1 dairy = 90 cal) AFTERNOON TEA Chicken salad 120g cooked skinless chicken breast sliced (4 meat = 220 cal) Tossed in with large green salad (approx. two cups) (4 veg = 100 cal) e.g. 1-2 varieties of lettuce grated carrot sliced red and green peppers celery spring or salad onions cucumber mushrooms bean sprouts (Use no oil salad dressing of your choice or experiment with lemon/lime juice or balsamic vinegar) Serve with two slices of crusty bread or a bread roll (2 starchy = 160 cal) Small bunch of grapes (approx. 15 grapes) 1170 cal 9 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange
THREE OPTIFAST 800 USE SAMPLE MENU 5 BREAKFAST 1 tub (200g) low fat yoghurt (1 dairy = 90 cal) MORNING TEA 1 medium peach or nectarine (1 fruit = 60 cal) AFTERNOON TEA Veal Parmigana 120g lean veal (approx. 150g raw weight) (4 meat = 220 cal) Cook veal in non-stick pan, set aside and keep warm. Steam sliced onion and crushed garlic in a little water in the same pan. When onion has softened, add approximately one cup of chopped tinned tomatoes (2 veg = 50 cal), basil, ground pepper and approximately 0.25 cup wine or sherry. Simmer until volume reduced and tomato thickens. Return veal to pan and coat with tomato. Cover and cook 1-2 minutes on low until heated through. 1 cup cooked macaroni noodles (2 starchy = 160 cal) 1 cup steamed carrots & broccoli (2 veg = 50 cal) 2 small kiwi fruit (1 fruit = 60 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 10
THREE OPTIFAST 800 USE SAMPLE MENU 6 BREAKFAST MORNING TEA 1 medium peach (1 fruit = 60 cal) Vegetable crudites (bite-sized veg pieces of your choice e.g. zucchini, carrot, celery, broccoli, cauliflower, capsicum, mushrooms) (1 veg = 25 cal) 1 cup (250ml) low fat milk (1 dairy = 90 cal) AFTERNOON TEA 120g skinless chicken breast (raw weight approx. 150g) (4 meat = 220 cal) Marinate in crushed garlic, grated ginger, lemon/lime juice, soy or fish sauce Stir-fry with 1.5 cups vegetables (3 veg = 75 cal) Serve with 1 cup cooked rice (2 starchy = 160 cal) 1.25 cups mixed melon balls i.e. watermelon, honeydew and rockmelon (1 fruit = 60 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 11
THREE OPTIFAST 800 USE SAMPLE MENU 7 BREAKFAST 1 tub (200g) low fat yoghurt (1 dairy = 90 cal) MORNING TEA 3 Cruskits (1 starchy = 80 cal) 0.25 cup skim cottage cheese (flavoured or plain) (1 meat = 55 cal) Sliced tomato and onion (2 veg = 50 cal) AFTERNOON TEA 150g (cooked weight) steamed/poached fish (approx. 180g raw weight) with freshly ground black pepper and lemon juice (3 meat = 165 cal) 1 medium baked jacket potato (1 starchy = 80 cal) Steamed pumpkin (1 piece) (1 veg = 25 cal) Steamed green beans (1 veg = 25 cal) 1 cup fruit salad (fresh or tinned in natural juice) (2 fruit = 120 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 12
THREE OPTIFAST 800 USE SAMPLE MENU 8 BREAKFAST MORNING TEA 1 tub (200g) low fat diet yoghurt (1 dairy = 90 cal) 1 peach and 2 plums (2 fruit = 120 cal) AFTERNOON TEA 120g lean steak (approx. 150g raw weight) marinated in crushed garlic, soy sauce, honey and dry sherry. Grill or barbeque. (4 meat = 220 cal) Serve with barbequed vegetables (cut into pieces approx. 10mm thick, spray lightly with cooking oil spray (e.g. Canola, Olive), and grill or barbeque until cooked through) 1 medium sized potato (parboil or steam before bbq) (2 starchy = 160 cal) 1 piece pumpkin Red and yellow capsicum (barbeque or grill until blackens place in paper or plastic bag for 5 minutes, then remove blackened skin) Mushrooms Zucchini (4 veg = 100 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 13
THREE OPTIFAST 800 USE SAMPLE MENU 9 BREAKFAST MORNING TEA 2 rice cakes with Vegemite (1 starchy = 80 cal) Vegetable crudites (1 veg = 25 cal) AFTERNOON TEA 120g cooked lean roast lamb (4 meat = 220 cal) 1 jacket potato (1 starchy = 80 cal) 1 piece pumpkin (steamed) Steamed broccoli and cauliflower (3 veg = 75 cal) Gravy made from dried gravy mix without added fat (low joule types available) 1 baked apple, stuffed with a mixture of chopped dried apricots, dates, sultanas and cinnamon (approx. 2 tablespoons dried fruit) (2 fruit = 120 cal) Serve with 200g (1 tub) of low fat natural yoghurt (1 dairy = 90 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 14
THREE OPTIFAST 800 USE SAMPLE MENU 10 BREAKFAST MORNING TEA 0.5 cup fruit salad (fresh or tinned in natural juice) (1 fruit = 60 cal) 1 tub (200g) low fat diet yoghurt (1 dairy = 90 cal) 3 Cruskits (1 starchy = 80 cal) with Vegemite or salad topping (1 veg = 25 cal) AFTERNOON TEA 120g lean pork steak (or chops if lean and well trimmed) (4 meat = 220 cal) Spread with wholegrain mustard and grill until cooked Serve with 0.5 cup stewed apple (stewed without sugar) (1 fruit = 60 cal) Steamed potato (1 medium) (1 starchy = 80 cal) Steamed snow peas and carrots (3 veg = 75 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 15
TWO OPTIFAST 800 USE SAMPLE MENU 1 BREAKFAST 30g cereal (1 starchy = 80 cal) 1 cup low fat milk (1 dairy = 90 cal) 1 slice toast (1 starchy = 80 cal) 1 poached/boiled egg (1 meat = 80 cal) MORNING TEA 60g chicken (2 meat = 110 cal) 0.5 cup salad (1 veg = 25 cal) 1 slice wholegrain bread (1 starchy = 80 cal) 1 small banana (1 fruit = 60 cal) AFTERNOON TEA 150g grilled fish (3 meat = 165 cal) 1.5 cups steamed vegetables (3 veg = 75 cal) Tossed salad ( free foods ) 1.25 cup strawberries (1 fruit = 80 cal) 1 tub low fat natural yoghurt (1 dairy = 90 cal) 1290 cal 2 sachets of Optifast 800 6 meat exchanges 3 starchy exchanges 2 dairy exchanges 16
TWO OPTIFAST 800 USE SAMPLE MENU 2 BREAKFAST 0.5 cup fruit salad (1 fruit = 60 cal) 1 tub diet yoghurt (1 dairy = 90 cal) 1 slice wholegrain toast (1 starchy = 80 cal) MORNING TEA AFTERNOON TEA Sandwich 2 slices bread (2 starchy = 160 cal) 60g lean leg ham (2 meat = 110 cal) 1 cup salad vegetables (2 veg = 50 cal) 1 apple or orange (1 fruit = 60 cal) Beef and Vegetable stir-fry 120g lean beef (4 meat = 220 cal) 1 cup vegetables (2 veg = 50 cal) Free vegetables Seasonings, etc from free list 0.5 cup steamed brown rice (1 starchy = 80 cal) 1280 cal 2 sachets of Optifast 800 6 meat exchanges 4 starchy exchanges 1 dairy exchange 17
TWO OPTIFAST 800 USE SAMPLE MENU 3 BREAKFAST 1.25 cup strawberries (1 fruit = 60 cal) 200g diet Fruits of the forest yoghurt (1 dairy = 90 cal) MORNING TEA 3 Cruskitts (1 starchy = 80 cal) 100g tinned fish (2 meat = 110 cal) Large green salad (2 veg = 50 cal) AFTERNOON TEA 120g skinless roast chicken breast (4 meat = 220 cal) 2 Tbsp low joule gravy Carrots and green beans (2 veg = 50 cal) 1 baked jacket potato andcorn on the cob (2 starchy = 160 cal) Fruit smoothie 0.5 cup skim milk and 0.5 tub diet fruit yoghurt (1 dairy = 90 cal) 1 small banana (1 fruit = 60 cal) 1290 cal 2 sachets of Optifast 800 6 meat exchanges 3 starchy exchanges 2 dairy exchanges 18
TWO OPTIFAST 800 USE SAMPLE MENU 4 BREAKFAST MORNING TEA 1 small banana (1 fruit = 60 cal) Sandwich - 2 slices multigrain bread (2 starchy = 160 cal) Dijon mustard 60g lean leg ham (2 meat = 110 cal) Lettuce, tomato, onion, cucumber (1 veg = 25 cal) AFTERNOON TEA Kebabs - 120g lean steak (4 meat = 220 cal) Capsicum, tomato, onion, mushroom (1 veg = 25 cal) Stir-fried rice - 1 cup cooked rice (2 starchy = 160 cal) Carrot, capsicum, spring onion (2 veg = 50 cal) + 1-2 tsp soy sauce and sweet chilli sauce 1.25 cup diced melon (1 fruit = 60 cal) 200g tub diet yoghurt (1 dairy = 90 cal) 1290 cal 2 sachets of Optifast 800 6 meat exchanges 4 starchy exchanges 1 dairy exchange 19
TWO OPTIFAST 800 USE SAMPLE MENU 5 BREAKFAST MORNING TEA AFTERNOON TEA Wholemeal bread roll (2 starchy = 160 cal) 60g skinless chicken breast (2 meat = 110 cal) Shredded lettuce and fat free mayonnaise 1 orange (1 fruit = 60 cal) 2 Ryvita (1 starchy = 80 cal) 2 extra light cheese slices (1 dairy = 90 cal) Fresh tomato salsa (1 veg = 25 cal) Cracked pepper 200g grilled fish (4 meat = 220 cal) Squeeze of lemon juice 1 potato made into wedges by spraying lightly with oil, seasoning to taste and baking in oven (1 starchy = 80 cal) Large garden salad (3 veg = 75 cal) Fat free dressing 0.5 cup tinned fruit and diet jelly (1 fruit = 60 cal) 1290 cal 2 sachets of Optifast 800 6 meat exchanges 4 starchy exchanges 1 dairy exchange 20
TWO OPTIFAST 800 USE SAMPLE MENU 6 BREAKFAST 1 slice wholegrain toast (1 starchy = 80 cal) 2 extra light cheese slices (grilled to melt) (1 dairy = 90 cal) MORNING TEA 60g lean sliced silverside (2 meat = 110 cal) Chutney Large green salad (1 veg = 25 cal) 1 cup fruit salad (2 fruit = 120 cal) AFTERNOON TEA 120g lean mince (4 meat = 220 cal) Bolognaise sauce - Tinned tomatoes and paste (2 veg = 50 cal Stock and herbs 1 cup cooked spaghetti (2 starchy = 160 cal) Large garden salad (1 veg = 25 cal) Balsamic vinegar dressing 200g diet Brownes apricot danish yoghurt (dairy = 90 cal) 1290 cal 2 sachets of Optifast 800 6 meat exchanges 3 starchy exchanges 2 dairy exchanges 21
VEGETARIAN (3 OPTIFAST 800) SAMPLE MENU 1 BREAKFAST MORNING TEA AFTERNOON TEA 3 Ryvita (1 starchy = 80 cal) 0.5 cup salad vegetables (1 veg = 25 cal) 1 curried egg (1 meat = 55 cal) 1 tub diet fruit yoghurt (1 dairy = 90 cal) 1.25 cup strawberries (1 fruit = 60 cal) 1.5 cups baked beans (3 meat = 165 cal) 1.5 cups steamed vegetables (3 veg = 75 cal) 1 baked potato (1 starchy = 90 cal) + extra from free list if desired 0.5 cup fruit salad (1 fruit = 60 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 22
VEGETARIAN (3 OPTIFAST 800) SAMPLE MENU 2 BREAKFAST MORNING TEA AFTERNOON TEA 3 Ryvita (1 starchy = 80 cal) 1 cup salad vegetables (2 veg = 50 cal) 50g tinned tuna/salmon (1 meat = 55 cal) 1 tub diet fruit yoghurt (1 dairy = 90 cal) 1.25 cup strawberries (1 fruit = 60 cal) 1.5 cups baked beans (3 meat = 165 cal) 1 cup steamed vegetables (2 veg = 50 cal) 1 baked potato (1 starchy = 90 cal) + extra from free list if desired 0.5 cup fruit salad (1 fruit = 60 cal) 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 23
VEGETARIAN (3 OPTIFAST 800) SAMPLE MENU 3 BREAKFAST 1 Weetbix (1 starchy = 80 cal) 0.5 cup skim milk (0.5 dairy = 45 cal) MORNING TEA AFTERNOON TEA 1 slice wholemeal bread (1 starchy = 80 cal) 1 cup 3 or 4 bean mix (2 meat = 25 cal) 1 cup salad vegetables (2 veg = 50 cal) 0.5 cup skim milk/yoghurt (0.5 dairy = 45 cal) 1 small banana (1 fruit = 60 cal) 80g stir-fried tofu (2 meat = 110 cal) 1 cup vegetables (2 veg = 50 cal) 1 apple or orange (1 fruit = 60 cal) Plus free vegetables 1170 cal 3 sachets of Optifast 800 4 meat exchanges 2 starchy exchanges 1 dairy exchange 24
FREE FOOD LIST A food or beverage is considered free if it contains less than 20 calories per serving. Limit yourself to one or two servings per day of those items that have a specific serving size. Be sure to spread them throughout the day. DRINKS Bonox, Bovril, Beef Tea Carbonated drinks, sugar-free Club soda Coffee/Tea Drink mixes, sugar-free Tonic water, sugar-free SALAD GREENS Endive/Chicory Lettuce Romaine Spinach NON-STICK PAN SPRAY FRUIT Cranberries, unsweetened (0.5 cup) Rhubarb, unsweetened (0.5 cup) VEGETABLES (raw 1 cup) Cabbage Celery Chinese cabbage Cucumber Spring onion Hot peppers Mushrooms Radishes Zucchini SWEET SUBSTITUTES Lollies, hard, sugar-free Gelatin, sugar-free Gum, sugar-free (0.5 cup) Jam, sugar-free (2 tsp) Jelly, sugar-free (½ cup) Sugar substitutes (saccharin, aspartame) CONDIMENTS Chilli sauce (1 Tbsp) Mint sauce (1 Tbsp) Mustard Pickles* dill, unsweetened Salad dressing, low-calorie (2 Tbsp) Tomato sauce (1 Tbsp) Vinegar 25
FREE FOOD LIST CONT. SEASONINGS Seasonings can be very helpful in making food taste better. Be careful of how much sodium you use. Read the label and choose those seasonings that do not contain sodium or salt. Basil (fresh) Herbs Pepper Celery seeds Hot pepper sauce Pimento Cinnamon Lemon Spices Chilli powder Lemon juice Soy sauce* Chives Lime Wine used in cooking (0.25 cup) Curry Lime juice Worcestershire sauce* Dill Mint Flavouring extracts (vanilla Paprika Onion powder, almond, lemon, peppermint, etc) Oregano Garlic Garlic powder *High in sodium 26
EXCHANGE MATRIX CALORIE LEVEL EXCHANGE 1000 1000 1100 1200 1300 1400 1500 LEAN MEAT 6 4 4 4 4 5 5 SKIM MILK 2 2 2 3 3 3 3 FRUIT 2 3 3 3 4 5 5 VEGETABLE 3 4 5 4 4 4 4 BREAD CEREAL STARCHY VEG 4 4 5 6 6 6 7 27
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