Freebie MealPlans

7/28/2019 Freebie MealPlans

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MEALPLANNINGMADE

SIMPLE

DAILY MEAL PLANNERSFOR CALORIE RANGES 1200-2200


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This edition rst published in Australia in 2012 by Real Body World Wide Pty Ltd ACN: 149 071 876

Suite 1C / 45 Taree Street Burleigh Heads QLD 4220 Australia

Text, cover and interior photographs copyright Sonja Bella 2012

Design copyright Real Body World Wide Pty Ltd

The cover image is used under license from iStock Photo

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical,including photography, photocopying, recording or introduction to any other information storage and retrieval system, without the

written permission of the copyright owner and publisher of this book. If this publication has been purchased on a licence agreement,

reproduction for re-sale is permitted.

Note to readers: The information contained in this book is designed to provide useful information on healthy eating and is not intended

as a substitute for the advice of your physician or other health care provider. Before starting any weight-loss or exercise program, or

for advice on any specic medical conditions, always seek medical advice. The use or mention of specic products or companies in

this book does not constitute an endorsement by the author or the publisher, nor does the mention of specic companies imply that

they endorse this book. The publisher and author have taken great care in the preparation and accuracy of this book; however they do

not warrant that the information it contains will be free from errors or omissions, or that it will be suitable for the readers purposes.The publisher and author disclaim any liability or loss, personal, nancial, or otherwise, which may be claimed or incurred, directly or

indirectly, resulting from the use and/or application of any suggestions, preparations, procedures or opinions contained in this book.


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Your Meal Plans


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Daily Meal Planner: 1200-1300 calories

CALORIES PROTEIN CARBS FATS

1204 90 118 39

BREAKFAST

Breakfast in a Hurry

SNACK 1

1 medium apple

LUNCH

Smoked Ham Bruschetta

SNACK 2

25g whole almonds, raw

DINNER

Superlean Beefburger & Salad

SNACK 3

Rice Cakes with Avocado Salsa


5/52



1308 98 135 42

BREAKFAST

Quick Oat Power Porridge

SNACK 1

1 medium banana

LUNCH

Egg & Lettuce Wrap

SNACK 2

35g whole cashew nuts, raw

DINNER

Chicken & Avocado Salad

SNACK 3

Yogurt Dip with Apple


6/52



1421 115 146 42

BREAKFAST


SNACK 1

1 medium apple

LUNCH

Open Topped Crunchy Tuna Sandwich

SNACK 2

35g whole almonds, raw

DINNERSticky Diced Chicken on

Spring Cabbage Strips

SNACK 3



7/52



1554 123 170 44

BREAKFAST

Mixed Grain Swiss Muesli

SNACK 1

1 large banana

LUNCH

Spinach, Watercress & Potato Omelette

SNACK 2

45g whole cashew nuts, raw, unsalted

DINNER

Barramundi with Grilled Vegetables

SNACK 3

Strawberry Yogurt Delight


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1622 115 164 54

BREAKFAST


SNACK 1

1 large banana

LUNCH

Soft Egg & Salsa Taco

SNACK 2

40g whole cashew nuts, raw, unsalted

DINNER

Chicken Caesar Salad

SNACK 3

Quick Apple Yogurt Dessert


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1726 138 177 54

BREAKFAST

Cereal - All Bran

SNACK 1

1 large mandarin30g mixed nuts, raw

LUNCH

Smoked Salmon & Avocado Corn Thins

200mls yogurt, fat-free, fruit

SNACK 2

2 brown rice cakes, thins

1 large boiled egg

DINNER

Baked Snapper with Cucumber Salad

SNACK 3

Crackers with Ham, Cheese, Salsa &

Pickled Onions


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1861 144 175 60

BREAKFAST

Summer Fruit Compote

SNACK 1

4 brown rice cakes, thins

150g cheese, cream, extra-light (reduced-fat)

1 large tomato

LUNCH

Quick Cobb Salad

SNACK 2

2 celery stalks

75g hummus


DINNER

Balsamic Beef & Sweet Potato Mash

SNACK 3

Greek Style Feta & Spinach Melts


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1912 139 171 68

BREAKFAST

Protein Pancakes with Strawberry

& Yogurt Mix

SNACK 1

1 large boiled egg50g whole almonds, raw

LUNCH

Ham, Cheese & Rocket Crispbreads

1 large banana

SNACK 2

350g greek yogurt, low fat

20g peanut butter, crunchy

2 ryvita, multi-grain rye

DINNER

Asian Prawn Noodle Salad

SNACK 3

Corn Relish Dip & Crackers


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2193 165 217 72

BREAKFAST


SNACK 1

4 brown rice cakes, thins,

200g cheese, cream, extra-light (reduced-fat)

2 medium tomatoes

LUNCH

Chicken, Ricotta & Sundried Tomato Cruskits

1 small apple

SNACK 2

4 celery stalks

100g hummus


DINNERBalsamic Chicken & Char Grilled Vegetables

150g greek yogurt, low fat

SNACK 3



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Your Recipes


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Breakfast Recipes


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PerServe

Calories: 286

Fat: 7.5

Protein: 28.6Carbohydrates: 23.7

Fibre: 3.6

Serves: 1

TotalPreparationTime: 5 minutes.

Region: Western

GlutenFree: Yes

Vegetarian: Yes

DairyFree: No

WhiteMeatOnly: YesNoSeafood: Yes

Instructions:

1. Heat a non-stick frying pan with a spray of cooking oil spray over medium heat.

2. Beat the egg and egg whites together in a small bowl with a little of the skim milk and season with sea salt andfreshly ground black pepper, to taste.

3. Pour into the frying pan and scramble eggs using a spatula to turnover and separate as the eggs are cooking.

4. Meanwhile, place the cereal in a bowl and pour over the remaining skim milk.

5. As soon as the eggs are cooked, transfer to a serving plate.

Ingredients

Qty

1 pinch black pepper

1 egg, large (approx 50g each)

45 grams cereal, soy akes (or grits)

2 egg whites (large egg)

1 pinch sea salt190 mls milk, skim

1 pump cooking oil spray

Breakfast


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Cereal - All Bran (large serving)

PerServe

Calories: 226

Fat: 2.0


Fibre: 12.6

Serves: 1


Region: Australian

GlutenFree: No

Vegetarian: Yes

DairyFree: No


Instructions:

1. Place the All-Bran in a bowl and pour over skim milk.

2. Top with strawberries and serve immediately.

Ingredients

Qty

45 grams cereal, all-bran

300 mls milk, skim

20 grams strawberries

Breakfast


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PerServe

Calories: 357

Fat: 5.5


Fibre: 6.3

Serves: 1


Region: Swiss

GlutenFree: No

Vegetarian: Yes

DairyFree: No


Instructions:

1. Combine the wheat akes, rice akes, raisins, almonds and sunower seeds in a bowl and pour over the milk;mix thoroughly, cover and leave in the refrigerator for 2 hours to overnight.

2. When ready to eat, cut the orange into bite-sized chunks and arrange on the muesli.

3. Mix the yogurt thoroughly with the whey protein powder and spoon on top to serve.

Chefssuggestions:

- You can use any citrus fruit you like; pink grapefruit contains more anti-oxidants than ordinary yellow grapefruitor oranges, or mix a couple together for more variety.

Ingredients

Qty

50 grams yogurt, natural bio, low-fat

0.5 orange, medium (approx 230g each)

3 grams sunower seed kernals15 grams cereal, rice akes

100 mls milk, skim

5 grams almonds, aked

15 grams vanilla avour whey protein powder (wpi)

10 grams raisins

15 grams cereal, malted wheat akes

Breakfast


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Protein Pancakes with Strawberry & Yogurt Mix

PerServe

Calories: 254

Fat: 6.6


Fibre: 1.5

Serves: 1


Region: Western

GlutenFree: Yes

Vegetarian: Yes

DairyFree: Yes


Instructions:

1. Whisk together the egg whites, protein powder and axseed oil.

2. Heat a small non-stick frying pan over medium heat. Pour in the batter ensuring the base is covered evenly.

3. When the batter starts to bubble on top, ip the pancake over and cook on the other side until golden brown.

4. Meanwhile, place the strawberries in a microwave dish and heat on high in 30 second lots until the strawber-ries are warmed through.

5. Drain any excess juices from the strawberries and mix the strawberries together with the yogurt.

6. Remove the pancake from the frying pan onto the serving plate, cover half of the pancake with the strawberryyogurt mixture and fold the pancake over.

7. Pour the strawberry juice over the top, serve and enjoy.

Ingredients

Qty

15 grams vanilla avour soy protein powder5 mls axseed oil

70 grams frozen strawberries

2 egg whites (large egg)

80 grams soy yogurt, vanilla

Breakfast


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Quick Oat Power Porridge

PerServe

Calories: 236

Fat: 4.7


Fibre: 4.6

Serves: 1


Region: Western

GlutenFree: No

Vegetarian: Yes

DairyFree: No


Instructions:

1. Empty the oat sachet into a small bowl and add the milk.

2. Microwave on high for 90 seconds.

3. Stir in the protein powder and axseed meal, adding water if necessary to bring to desired consistency.

4. Serve immediately.

Ingredients

Qty

1 sachet oats, quick sachets, original (34g each)

2 tsp axseed meal

150 mls milk, skim


Breakfast


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PerServe

Calories: 212

Fat: 0.4


Fibre: 4.8

Serves: 1


Region: French

GlutenFree: Yes

Vegetarian: Yes

DairyFree: No


Instructions:

1. Stone and quarter the plum and nectarine, then put all the fruit into a small microwaveable bowl with themaple syrup and a little water (approx 2 tablespoons per serving). Cook on medium high for 2-3 minutes oruntil the fruits are soft and you have a well-coloured juice.

2. Meanwhile, combine the yogurt and protein powder in a bowl and mix well.

3. When the fruit is ready, serve with the yogurt and garnish with mint if using.

Ingredients

Qty

1 sprig fresh mint leaves

15 grams strawberry avour whey protein powder (wpi)

100 grams yogurt, natural bio, fat-free

50 grams raspberries

0.5 nectarine, medium (approx 120g each)

10 mls pure canadian maple syrup

1 red plum, small (approx 50g each)

Breakfast


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Snack Recipes


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Corn Relish Dip & Crackers

PerServe

Calories: 149

Fat: 5.1


Fibre: 0.0

Serves: 1


Region: Australian

GlutenFree: Yes

Vegetarian: No

DairyFree: No


Instructions:

1. Mix together corn relish and sour cream and stir until totally combined.

2. Cut up chicken to t crackers.

3. Place chicken, dip and 1 sundried tomato on each cracker.

Chefssuggestions:

- The chicken meat could be replaced with ham or turkey luncheon meat if preferred.

Ingredients

Qty

25 grams sour cream, extra light

4 rice crackers, sakata, plain (approx 1.8g each)

50 grams luncheon meats, chicken, shaved roast, breast, 97% fat free

4 pieces tomatoes, sundried, fat free20 grams corn relish

Snacks


24/52

Crackers with Ham, Cheese, Salsa & Pickled Onions

PerServe

Calories: 258

Fat: 6.4


Fibre: 1.1

Serves: 1


Region: Australian

GlutenFree: No

Vegetarian: No

DairyFree: No


Instructions:

1. Place crackers onto a plate.

2. Cube cheese.

3. Stack ingredients in various orders on top of crackers as desired.

4. Enjoy.

Ingredients

Qty

40 grams onions, pickled, drained

20 grams salsa, chunky

6 crackers jatz 97% fat free

50 grams smoked ham, extra lean, sliced

30 grams cheese, cheddar, half fat

Snacks


25/52

Creamy Cheese Dip with Crunchy Vegetables(large serving)

PerServe

Calories: 329

Fat: 6.7


Fibre: 2.3

Serves: 1


Region: British

GlutenFree: No

Vegetarian: Yes

DairyFree: No


Instructions:

1. In a bowl, combine all the ingredients for the dip (everything except the raw vegetables and the grissini sticks)and mix well.

2. Place the dip mixture into a serving bowl.

3. Thinly slice the vegetables and arrange the vegetables and grissini around the dip and serve.

Chefssuggestions:

- If you have time, chill the dip before serving.

- If you have no fresh chives, use nely chopped spring onion instead.

Ingredients

Qty

200 grams mixed raw vegetables (eg celery, carrot, cucumber)

2 sprigs fresh chives20 mls lemon juice, bottled

2 pinches black pepper

2 tsp hot chilli sauce (eg tabasco)

2 tsp dijon mustard

60 grams cheese, cream, extra-light (reduced-fat)

60 mls milk, skim

30 grams natural whey protein powder (wpi)

4 grissini sticks (approx 20g each)

Snacks


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PerServe

Calories: 125

Fat: 2.6


Fibre: 0.4

Serves: 1


Region: Greek

GlutenFree: No

Vegetarian: Yes

DairyFree: No


Instructions:

1. Preheat a sandwich press.

2. Open pita bread. Spread spinach leaves and crumble feta evenly throughout.

3. Fold in half to enclose the pita pocket.

4. Place the pocket on to the sandwich press and close the lid lightly.

5. Cook for 2-3 minutes or until toasted and heated through.

6. Transfer to a serving plate and sprinkle with lime juice.

Ingredients

Qty

80 grams baby spinach leaves

20 mls lime juice, bottled

1 mini pita pocket, wholemeal (approx 20g each)

30 grams cheese, feta, reduced fat

Snacks


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PerServe

Calories: 179

Fat: 7.8


Fibre: 3.7

Serves: 1


Region: Australian

GlutenFree: Yes

Vegetarian: No

DairyFree: Yes


Instructions:

1. Mash avocado with a fork until fairly smooth.

2. Dice tomato slices extremely nely and then mix with avocado.

3. Add a squeeze of fresh lemon juice to the avocado mixture.

4. Add salt and pepper to the avocado mixture to taste.

5. Place turkey meat on the rice cakes.

6. Add avocado salsa to the rice cakes.

Chefssuggestions:

1. Ham may be used instead of turkey meat if preferred.

2. Be sure that the meat you use is gluten free if needed.

Ingredients

Qty

0.5 tomato, small (approx 100g each)


2 brown rice cakes, thins (approx 6g each)

1 pinches sea salt

0.25 ripe avocado, medium (approx 240g each)

5 mls lemon juice, bottled

50 grams luncheon meats, turkey, shaved, 97% fat free

Snacks


29/52

Strawberry Yogurt Delight

PerServe

Calories: 274

Fat: 6.5


Fibre: 0.8

Serves: 1


Region: Western

GlutenFree: Yes

Vegetarian: Yes

DairyFree: No


Instructions:

1. In a small bowl, mix the low-fat cottage cheese and low-fat yogurt together.

2. Pour into a serving bowl and sprinkle with the nuts.

Chefssuggestions:

- If you prefer a smoother consistency, you can use a blender to mix the yogurt and cottage cheese.- You can use any low-fat fruit yogurt in place of strawberry.

Ingredients

Qty

175 grams yogurt, strawberry, low fat

125 grams cheese, cottage, low-fat

5 grams almonds, aked

Snacks


30/52

Yogurt Dip with Apple

PerServe

Calories: 223

Fat: 1.9


Fibre: 4.4

Serves: 1


Region: British

GlutenFree: Yes

Vegetarian: Yes

DairyFree: No


Instructions:

1. In a small bowl, mix together the yogurt and whey protein powder until smooth and then transfer to a smallserving dish.

2. Sprinkle with the axseeds and serve with apple slices to dip.

Ingredients

Qty

1 red dessert apple, medium (approx 138g each)

1 tsp axseeds

100 grams yogurt, natural bio, fat-free


Snacks


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Lunch Recipes


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Chicken, Ricotta & Sundried Tomato Cruskits

PerServe

Calories: 215

Fat: 3.1


Fibre: 0.0

Serves: 1


Region: Australian

GlutenFree: No

Vegetarian: No

DairyFree: No


Instructions:

1. Spread the ricotta cheese over two of the Cruskits.

2. Place the chicken on the Cruskits over the ricotta.

3. Top the chicken with sundried tomatoes.

4. Place the remaining two Cruskits on the top creating a cruskit sandwich.

Chefssuggestions:

- The chicken can be replaced with ham or turkey luncheon meats.

Ingredients

Qty

8 pieces tomatoes, sundried, fat free

40 grams cheese, ricotta, light

4 cruskits, light (approx 5.7g each)70 grams luncheon meats, chicken, shaved roast breast, 97% fat free

Lunch


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34/52

Ham, Cheese & Rocket Crispbreads

PerServe

Calories: 199

Fat: 4.8


Fibre: 3.9

Serves: 1


Region: Western

GlutenFree: No

Vegetarian: No

DairyFree: No

WhiteMeatOnly: NoNoSeafood: Yes

Instructions:

1. Spread the cream cheese over the crisp breads and top with the rocket and ham slices.

2. Season with freshly ground black pepper according to taste.

Ingredients

Qty

2 crackers ryvita, multi-grain rye



50 grams cheese, cream, extra-light (reduced-fat)

1 cup rocket leaves

Lunch


35/52

Open Topped Crunchy Tuna Sandwich

PerServe

Calories: 296

Fat: 5.1


Fibre: 3.6

Serves: 1


Region: Western

GlutenFree: No

Vegetarian: No

DairyFree: No

WhiteMeatOnly: YesNoSeafood: No

Instructions:

1. Chop and core the apple and then roughly chop along with the celery and walnuts.

2. Mix the fromage frais and mustard together, and then stir in the drained tuna, celery, apple and nuts. Seasonwell with salt and freshly ground black pepper.

3. Divide the mixture between the slices of rye bread.

4. Cut each slice of bread in half and serve with the rocket leaves and halved cherry tomatoes.

Ingredients

Qty

0.5 celery stalk (approx 30 grams each)

55 grams tuna in spring water (drained weight)


2 slices bread, dark rye (approx 30g per slice)

0.5 cup rocket leaves

0.25 eating apple, medium (approx 138g each)1 pinch sea salt

35 mls fromage frais, natural, low-fat

5 grams walnuts, raw

0.5 tsp mustard, wholegrain

2 cherry tomatoes, small (approx 10g each)

Lunch


36/52

Quick Cobb Salad

PerServe

Calories: 159

Fat: 2.3


Fibre: 2.3

Serves: 1


Region: Western

GlutenFree: Yes

Vegetarian: No

DairyFree: Yes


Instructions:

1. Roughly chop the lettuce and tomato.

2. Top the lettuce with tomato, turkey, ham and bean sprouts and season to taste with salt and pepper.

3. Drizzle the lemon juice on top.

Ingredients

Qty

60 grams turkey meat, lean, sliced

1 tomato, small (approx 100g each)




1 pinch sea salt

30 grams beansprouts, mung

0.5 crisp lettuce, small (approx 100g each)

Lunch


37/52

Smoked Ham Bruschetta

PerServe

Calories: 186

Fat: 2.0


Fibre: 5.1

Serves: 1


Region: Italian

GlutenFree: No

Vegetarian: No

DairyFree: Yes


Instructions:

1. With a sharp knife, score a cross at the base of each tomato then place the tomato in a bowl of boiling waterfor 1-2 minutes.

2. Meanwhile, cut the garlic clove in half and and mince one half (leaving the other half whole for rubbing over thetoasted bread).

3. Drain the tomatoes and rinse under cold water. Then peel the skin off, roughly chop it and place in a small

bowl with the fresh, torn basil leaves, garlic, a dash of Tabasco sauce and season well with sea salt and freshlyground black pepper.

4. Lightly toast the bread on both sides under a hot grill and then using the freshly cut garlic clove, roughly rub thecut side of the garlic over the entire toast.

5. Top with the tomatoes then place back under the grill to heat through.

6. Remove from the grill, place the sliced ham on top and eat immediately.

Chefssuggestion:

- Replace the smoked ham for slices of smoked chicken or turkey if preferred.

Ingredients

Qty

2 tomatoes, small (approx 100g each)

2 sprigs fresh basil leaves


1 clove garlic (approx 3g per clove)

0.25 tsp hot chilli sauce (eg tabasco)


1 pinch sea salt1 slice bread, wholemeal (approx 40g each)

Lunch


38/52

Smoked Salmon & Avocado Corn Thins (large serving)

PerServe

Calories: 442

Fat: 15.5


Fibre: 5.5

Serves: 1


Region: Western

GlutenFree: Yes

Vegetarian: No

DairyFree: No


Instructions:

1. Spread the avocado over the corn thins.

2. Top with rocket leaves and smoked salmon.

3. Season with freshly ground black pepper according to taste.

Chefssuggestions:- For gluten-free, check the brand of corn thins is gluten-free or substitute with gluten-free crisp bread.

Ingredients

Qty

2 pinches black pepper

6 corn thins (approx 6g each)

150 grams smoked salmon slices

2 cups rocket leaves0.5 ripe avocado, small (approx 180g each)

Lunch


39/52

Soft Egg & Salsa Taco

PerServe

Calories: 346

Fat: 20.2


Fibre: 5.1

Serves: 1


Region: Mexican

GlutenFree: No

Vegetarian: Yes

DairyFree: No


Instructions:

1. For the salsa, chop the tomato, chilli, half the coriander and combine with half of the oil.Add Tabasco if desired, and season to taste with salt and pepper.

2. Wrap the tortilla in paper towel, place on a plate and microwave on high for 30 seconds. Heat for a further 30seconds. Alternatively, you can heat the tortilla in the oven according to the packet directions.

3. Lightly whisk the eggs with the cream and remaining chopped coriander. Season. Heat remaining oil in a large

pan over medium-high heat, pour in eggs and, using a wooden spoon, fold for 2 minutes until scrambled andalmost set. Remove from the heat.

4. Working with one tortilla at a time (if making more than one serve, keep the rest covered as you work), spoonsome egg down the centre, top with salsa and fold over the sides to enclose. Secure with a paper napkin ifdesired, and serve with any remaining salsa on the side.

Ingredients

Qty

3 sprigs fresh coriander

5 mls extra virgin olive oil1 pinch black pepper

0.25 fresh red chilli (approx 45g each)

1 tortillas, wholemeal our, medium (approx 40g each)

0.5 tomato, small (approx 100g each)

1 pinch sea salt

0.25 tsp tabasco

15 mls cream, fresh, half fat

2 eggs, large (approx 50g each)

Lunch


40/52

Spinach, Watercress & Potato Omelette

PerServe

Calories: 286

Fat: 6.2


Fibre: 2.7

Serves: 1


Region: Spanish

GlutenFree: Yes

Vegetarian: Yes

DairyFree: No


Instructions:

1. Cut the potato into rounds approximately half cm thick and cook gently in lightly salted boiling water until justtender (about 5 minutes), do not overcook. Drain.

2. Meanwhile, rinse the spinach leaves, put into a saucepan and cook over a medium heat, stirring from time totime, until all the leaves are soft.

3. Press the surplus water out of the spinach.

4. In a bowl, beat together the egg, egg whites, whey protein powder and season with sea salt and freshly groundblack pepper, set aside.

5. Turn on the grill to preheat and also heat a 20cm oven-proof non-stick frying pan sprayed lightly with cookingoil spray over medium heat. Add the watercress to the frying pan, stir for half a minute until it has cooked, thenremove and set aside.

6. Add the potato to the frying pan in one layer and cook until the undersides are golden; turnover and repeat,adding more spray.

7. Add the spinach and watercress to the frying pan evenly and then pour over the egg mix, tipping the frying panso it is distributed well.

8. Leave it to cook over a medium-high heat until the underside is golden, and then ash under the grill for aminute to cook the top.

9. Serve immediately (you can also serve this dish at room temperature).

Chefssuggestions:

- You can use other green vegetables in this omelette; small broccoli orets are good, as is Swiss chard.

Ingredients

Qty


1 cup watercress

125 grams charlotte new potatoes

1 pinch sea salt

15 grams natural whey protein powder (wpi)

100 grams baby spinach leaves

1 pump cooking oil spray1 egg, large (approx 50g each)

2 egg whites (large egg)Lunch


41/52

Steak & Salad Stuffed Pita Pockets

PerServe

Calories: 380

Fat: 12.6


Fibre: 2.4

Serves: 1


Region: American

GlutenFree: No

Vegetarian: No

DairyFree: Yes


Instructions:

1. Position rack in upper third of oven; preheat grill.

2. Whisk lemon juice, oil, mustard, salt and pepper in a large bowl. Place steak in a shallow dish and pour half thedressing over it. Let marinate at room temperature, turning once, for 10 minutes.

3. Meanwhile, prepare the salad by chopping the lettuce, cucumber and tomato and adding it to the remainingdressing in another bowl; toss to coat.

4. Transfer the meat to the grill and grill for 5 minutes on each side for medium-rare, or until it reaches desireddoneness. Transfer to a cutting board, let rest for 3 minutes, then slice thinly against the grain. Mix the meatwith the salad and ll the pita. Serve immediately..

Ingredients

Qty

80 grams sirloin steak, lean

10 mls extra virgin olive oil



1 tsp dijon mustard

1 pinch sea salt

1 inch cucumber (approx 15g per inch)


1 bread, pita wholemeal, large (approx 60g each)


Lunch


42/52

Dinner Recipes


43/52

Asian Prawn Noodle Salad

PerServe

Calories: 258

Fat: 3.0


Fibre: 0.9

Serves: 1

TotalPreparationTime: 25 minutes

Region: Asian

GlutenFree: No

Vegetarian: No

DairyFree: No


Instructions:

1. Make the dressing: chop the coriander and place into a screw top jar with the evaporated milk, sh sauce andlime juice; shake well.

2. Peel and de-vein the prawns, leaving the tails intact and place in a bowl. Add two thirds of the dressing andmarinate for 10 minutes. Drain.

3. Meanwhile, place the noodles in a bowl and cover in boiling water; let stand for 10 minutes then drain and

rinse under cold water. Drain again.

4. Transfer the noodles to a large bowl. Chop the mint leaves and add to the bowl with the remaining dressing,bean sprouts, chilli; mix well.

5. Lightly coat a non-stick frying pan with cooking oil spray and heat over high heat.

6. Cook the prawns for approximately 3 minutes or until changed in color and cooked through.

7. Serve the noodle salad topped with the freshly cooked prawns.

Ingredients

Qty

2 sprigs fresh mint leaves

1 sprig fresh coriander

20 grams noodles, rice (vermicelli) (dry weight)



10 grams sh sauce (nam pla)

30 grams beansprouts, mung

120 grams prawns, tiger, whole, raw

60 mls milk, evaporated, light, coconut avoured

10 mls lime juice, bottled

Dinner


44/52

Balsamic Beef & Sweet Potato Mash

PerServe

Calories: 314

Fat: 5.1


Fibre: 3.9

Serves: 1


Region: Australian

GlutenFree: No

Vegetarian: No

DairyFree: Yes


Instructions:

1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the steak; marinate for15 minutes.

2. Meanwhile, cut the cherry tomatoes in half and toss with the mixed salad leaves. Transfer to a serving plateand pour over the remaining balsamic vinegar.

3. Peel the sweet potato and cut into 1 inch cubes. Add to a pot of boiling water and cook for approximately 8

minutes or until tender. Remove from heat, drain and mash using a potato masher. Finely chop the chivesand add to the potato along with the coconut cream. Mix well and transfer to the serving plate.

4. Heat a BBQ or Sandwich Grill and cook the steak over high heat for 1-2 minutes each side or until cooked toyour preference. Place the steak on top of the sweet potato mash, top with extra chives for garnish and serve.

Ingredients

Qty


120 grams sirloin steak, lean

2 sprigs fresh chives

0.5 tsp garlic, minced

1 sweet potato (approx 150g each)

30 mls balsamic vinegar

20 mls coconut milk, reduced fat

1 cup mixed salad leaves Average, all brands


Dinner


45/52

Balsamic Chicken & Char Grilled Vegetables

PerServe

Calories: 272

Fat: 6.9


Fibre: 6.4

Serves: 1

TotalPreparationTime: Up to 3 minutes

Region: Australian

GlutenFree: Yes

Vegetarian: No

DairyFree: Yes


Instructions:

1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the chicken breast, marinatefor 15 minutes.

2. Meanwhile, heat a BBQ or Sandwich Grill; halve the lime and cook on the grill until the tops have caramelised(approx 1 minute).

3. Slice the capsicum, zucchini and egg plant into thick, at slices. Spray the grill with cooking oil spray and place

the vegetable slices onto the grill, cook for approximately 1 minute each side or until char-grilled. Remove fromthe grill and place in tin-foil until ready to serve to keep warm.

4. Spray the grill with cooking oil spray and add the chicken breast, cook for approximately each side or untilcooked through and no longer pink in the centre.

5. Transfer the chicken to a serving plate along with the char-grilled vegetables and caramelised lime.

Chefssuggestions:

- Chicken tenderlions or chicken thighs (skin and bone removed) can be used in place of chicken breasts forthis recipe.

Ingredients

Qty

50 grams eggplant (aubergine)


120 grams chicken breast llets, skinless and boneless

15 mls balsamic vinegar

1 lime (approx 70g)

5 pumps cooking spray oil


0.5 zucchini (courgette), medium (approx 196g)

Dinner


46/52

Baked Snapper with Cucumber Salad

PerServe

Calories: 325

Fat: 3.9


Fibre: 1.7

Serves: 1


Region: Australian

GlutenFree: Yes

Vegetarian: No

DairyFree: Yes


Instructions:

1. Pre-heat the oven to 200c.

2. Mix the tamari sauce with the same amount of water; add the garlic and ginger together and combine.

3. Place the snapper in a baking dish and pour over the sauce mixture; cook in the over fro approximately10-15 minutes or until cooked through.

4. Meanwhile, thinly slice the onion and cucumber, toss together and set aside. Also slice the red chilli andset aside.

5. When the sh is almost ready, prepare the rice according to the packet instructions; transfer to a serving plate.

6. Top the rice with the cooked snapper and cucumber salad and drizzle the juices from the baking dish over thesalad. Garnish with the sliced red chilli.

Ingredients

Qty

150 grams snapper


10 mls tamari (wheat-free soy sauce)

0.5 red onion, small (approx 60g each)

2 inches cucumber (approx 15g per inch)

80 grams rice, brown basmati, 2-minute microwave

0.5 tsp bottled ginger, crushed


Dinner


47/52

Barramundi with Grilled Vegetables

PerServe

Calories: 260

Fat: 5.6


Fibre: 12.6

Serves: 1


Region: Australian

GlutenFree: Yes

Vegetarian: No

DairyFree: Yes


Instructions:

1. Pre-heat oven to 200c.

2. Lightly spray a piece of tin foil (large enough to make a parcel around the sh) with cooking oil spray.

3. Place the barramundi llet on the tin foil and top with 2 slices from the lemon. Fold the edges of the foil intothe centre to form a case.

4. Place in the centre of the oven and cook for approximately 10-15 minutes.

5. Meanwhile, pre-heat a sandwich grill to medium-high and spray lightly with cooking oil spray.

6. Slice the eggplant into rounds about 1/2cm in thickness and slice the zucchini length-ways just slightly thinner.

7. Place the eggplant and zucchini slices in the sandwich grill in batches, for about 1 minute, until all cooked.

8. Transfer the cooked barramundi and grilled vegetables onto a serving plate and squeeze lemon juice over thegrilled vegetables.

9. Season to taste with salt and pepper.

Ingredients

Qty

1 pinch white pepper

150 grams barramundi llets

0.5 lemon, medium (approx 150g each)

1 pinch sea salt

1 zucchini (courgette), medium (approx 196g each)

200 grams eggplant (aubergine)

3 pumps cooking oil spray

Dinner


48/52

Chicken Caesar Salad

PerServe

Calories: 303

Fat: 10.3


Fibre: 2.6

Serves: 1


Region: Italian

GlutenFree: No

Vegetarian: No

DairyFree: No


Instructions:

1. Bring a small pot of water to the boil and hard boil the egg (approx 5 minutes); remove the egg from the boilingwater and place in a bowl of cold water.

2. Meanwhile, combine the lettuce leaves, croutons, chives and snow pea sprouts in a bowl or a serving plate.Slice the egg and toss through the lettuce.

3. Place the sliced chicken breast on top of the salad and drizzle with caesar dressing.

Ingredients

Qty

15 grams croutons, garlic & herb

120 grams chicken breast llet, pre-cooked

1 sprig fresh chives

1 crisp lettuce, small (approx 100g each)

1 egg, large (approx 50g each)

10 grams caeser style low fat dressing

5 grams snow pea sprouts

Dinner


49/52

Chicken & Avocado Salad

PerServe

Calories: 288

Fat: 13.5


Fibre: 3.6

Serves: 1


Region: Australian

GlutenFree: Yes

Vegetarian: No

DairyFree: No


Instructions:

1. Coat chicken breast in Italian herbs.

2. Cook chicken breast in a non-stick pan for 3-5 minutes, turning over half way through cooking, or untilcooked through.

3. Set chicken breast aside to rest for 3-5 minutes.

4. Meanwhile coarsely shred lettuce, chop avocado and top and tail snow peas; mix together into a bowl alongwith the cashew nuts.

5. Slice chicken breast or cube into 1cm pieces and then add to mixture.

6. Make dressing in a small bowl/container by mixing together the sour cream, lemon juice and salt and pepper.Stir through ensuring all ingredients are combined thorough and coated with dressing.

Ingredients

Qty


10 grams whole cashew nuts, raw, unsalted

1 pinch sea salt



20 grams snow peas (mange tout)

0.25 ripe avocado, small (approx 180g each)


30 grams sour cream, extra light

1 tsp italian seasoning

Dinner


50/52

Sticky Diced Chicken on Spring Cabbage

PerServe

Calories: 330

Fat: 1.9


Fibre: 8.3

Serves: 1


Region: Thai

GlutenFree: No

Vegetarian: No

DairyFree: Yes


Instructions:

1. Mix together the garlic, ginger, honey and two-thirds of the tamari sauce; cube the chicken and add to themarinade, tossing to make sure each piece is fully coated. Set aside for 5 minutes.

2. Heat the remaining tamari sauce over medium-high heat in a non-stick frying pan or wok, add the marinatedchicken and stir fry for approximately 5 minutes.

3. Cut the capsicums into strips and chop the spring onions into 1 inch pieces; add to the pan and stir fry for a

further 2-3 minutes (add 1 tablespoon of water, per serving, if necessary).

4. Shred the cabbage, add to the pan and cook for a further 2-3 minutes stirring constantly, then transfer to awarmed serving bowl.

5. Drizzle with sweet chilli dipping sauce and serve immediately.

Ingredients

Qty

2 tsp garlic, minced

3 spring onions (approx 15g each)125 grams spring cabbage

0.5 red capsicum (pepper), large (approx 160g each)


60 mls tamari (wheat-free soy sauce)

2 tsp honey, clear & runny

2 tsp bottled ginger, crushed

10 mls Thai sweet chilli sauce, light

0.5 yellow capsicum (pepper), large (approx 160g each)

Dinner


51/52

Superlean Beefburger & Salad

Dinner

PerServe

Calories: 325

Fat: 7.4


Fibre: 4.0

Serves: 1


Region: American

GlutenFree: No

Vegetarian: No

DairyFree: Yes


Instructions:

1. Finely chop the onion and herbs and combine in a bowl with the beef mince; mix thoroughly using your handsuntil fairly smooth looking and then season with sea salt and freshly ground black pepper; combine well.

2. Mix in the egg white and combine well.

3. Using clean hands form the mix into one round, at patty (per serving).

4. Heat a non-stick frying pan over medium-high heat, spray lightly with cooking oil spray and then add the burger.

5. Cook for 5 minutes then turn over and cook on the other side for 3 minutes.

6. Meanwhile, toss the salad with the dressing and transfer to a serving plate along with the opened burger bun.7. When the burger is cooked all the way through, place it into the burger bun and top with the relish and sliced

cucumber. Serve immediately.

Chefssuggestions:

- If you cant nd extra lean ready-minced beef, ask a butcher to grind up a lean piece of sirloin or rump steak foryou (making sure to ask for any fat bands to be removed before grinding).

- If you like, you can use 1tsp dried mixed herbs instead of the fresh herbs.

Ingredients

Qty

1 sprig fresh at-leaf parsley

15 mls french dressing, fat free

1 inch cucumber (approx 15g per inch)

1 bread roll, mixed grain burger buns (approx 45 grams each)

0.5 brown onion, small (approx 60g each)


1 cup mixed salad leaves

1 pinch sea salt

100 grams beef mince, extra-lean (maximum 5% fat)


1 sprig fresh thyme

2 tsp burger relish

1 egg white (large egg)Dinner


52/52

Teriyaki Lamb Stir-Fry

PerServe

Calories: 380

Fat: 15.6


Fibre: 0.9

Serves: 1


Region: Japanese

GlutenFree: No

Vegetarian: No

DairyFree: Yes


Instructions:

1. Thickly slice the onion, thinly slice the chilli and coarsely chop the bok choy and broccolini.

2. Heat a non-stick wok to high and lightly spray with cooking oil spray.

3. Slice the lamb into thin strips and stir-fry until cooked to preference and remove from wok; cover to keep warm.

4. Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until fragrant.

5. Add the teriyaki and sweet chilli sauces and bring to the boil; add the vegetables and stir-fry until just tender.

6. Return the lamb to the wok and heat through; transfer to a serving plate.

Ingredients

Qty

20 grams teriyaki marinade

100 grams bok choy

0.5 brown onion, small (approx 60g each)

0.5 fresh red chilli (approx 45g each)1 pump cooking oil spray

200 grams lamb, rump, lean

15 mls Thai sweet chilli sauce, light

5 mls sesame oil

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