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
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)
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
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)
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 - 58-10/01/2017 16/12/2016 11:40 am CSIRO LoCarb frontmatter SI.indd 59 59 16/12/2016 11:40 am
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)
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
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
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)
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
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
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)
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 35 3 2 3
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 12 9 8 Core Lower body