Meal Planner and Recipe Ideas - 1to1healthsolutions.com.au

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Meal Planner and Recipe Ideas

SUPPLEMENT TO THE WHY WEIGHT PROGRAM

http://www.1to1healthsolutions.com.au/

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Table of Contents 14-day 1,200 kcal meal planner .............................................................................................................. 5

Don’t want to consume 1,200kcal? .................................................................................................... 5

Need some help with your meal plan or exercise routine? ................................................................ 5

How do I know the diet will work? ..................................................................................................... 5

Day 1 ....................................................................................................................................................... 6

Day 2 ....................................................................................................................................................... 7

Day 3 ....................................................................................................................................................... 8

Day 4 ....................................................................................................................................................... 9

Day 5 ..................................................................................................................................................... 10

Day 6 ..................................................................................................................................................... 11

Day 7 ..................................................................................................................................................... 12

Day 8 ..................................................................................................................................................... 13

Day 9 ..................................................................................................................................................... 14

Day 10 ................................................................................................................................................... 15

Day 11 ................................................................................................................................................... 16

Day 12 ................................................................................................................................................... 17

Day 13 ................................................................................................................................................... 18

Day 14 ................................................................................................................................................... 19

Asian Style Beef Salad (serves 4) ........................................................................................................... 20

Baked Fish with Couscous Salad (serves 4) ........................................................................................... 21

Bean Sprout Salad (serves 4) ................................................................................................................ 22

Beef and Vegetable Curry (serves 6) ..................................................................................................... 23

Bolognese Sauce (serves 7) ................................................................................................................... 24

Chicken and Sweet Corn Soup (serves 4) .............................................................................................. 25

Chicken Salad (serves 5) ........................................................................................................................ 26

Chicken with Oriental Noodles (serves 4) ............................................................................................. 27

Chicken with Roasted Peppers and Olives (serves 6) ........................................................................... 28

Coriander, Parsley and Lemon Salsa (serves 6) .................................................................................... 29

Crispy Salmon with Rocket and Pear Salad (serves 4) .......................................................................... 30

Easy Fried Rice (serves 4) ...................................................................................................................... 31

Homemade Pizza (serves 2) .................................................................................................................. 32

Lamb Cutlets with Cannellini Puree (serves 4) ..................................................................................... 33

Lamb Kofta with Hummus and Tabouleh (serves 4) ............................................................................. 34

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Lebanese Bread with Minted Lamb & Tomato (serves 6) .................................................................... 35

Lentil Shepherd’s Pie (serves 5) ............................................................................................................ 36

Minestrone Soup (serves 8) .................................................................................................................. 37

Moroccan Meatballs with Couscous (serves 4) .................................................................................... 38

New Potato Salad (serves 5) ................................................................................................................. 39

Paprika Chicken (serves 5) .................................................................................................................... 40

Pasta with Tuna & Artichokes (serves 4) .............................................................................................. 41

Pumpkin and Broad Bean Risotto (serves 4) ......................................................................................... 42

Rainbow Tofu Stir-fry (serves 4) ............................................................................................................ 43

Seared Fish Salad (serves 4) .................................................................................................................. 44

Shepherd’s Pie (serves 6) ...................................................................................................................... 45

Spicy Baked Fish (serves 4) ................................................................................................................... 46

Stir-fry Pork (serves 4) ........................................................................................................................... 47

Sweet Chilli Prawn & Calamari Salad (serves 4) .................................................................................... 48

Tandoori Chicken with Rice and Salad (serves 4) ................................................................................. 49

Tandoori Lamb Salad (serves 5) ............................................................................................................ 50

Tuna Pasta (serves 4) ............................................................................................................................ 51

Tuna Salad (serves 5) ............................................................................................................................ 52

Vegetable and Feta Frittata (serves 4) .................................................................................................. 53

Vegetarian Omelette (serves 4) ............................................................................................................ 54

Vegetarian Spaghetti Sauce (serves 6) .................................................................................................. 55

Zucchini Soup (serves 6) ........................................................................................................................ 56

Apple Custard Tart (serves 4) ................................................................................................................ 57

Baked Cheesecake with Berries (serves 10).......................................................................................... 58

Banana Muffins (serves 10) .................................................................................................................. 59

Banana Pancakes (serves 5) .................................................................................................................. 60

Banana Split (serves 1) .......................................................................................................................... 61

Bread and Butter Pudding (serves 4) .................................................................................................... 62

Cherry Baked French Custard (serves 4) ............................................................................................... 63

Chocolate Desert (serves 4) .................................................................................................................. 64

Chocolate Hazelnut Puddings (serves 4) ............................................................................................... 65

Creamy Chocolate Mousse (serves 4) ................................................................................................... 66

Creamy Rice Pots with Hazelnut Topping (serves 4)............................................................................. 67

Fruit Muesli (serves 4) ........................................................................................................................... 68



Fruit Smoothie (serves 2) ...................................................................................................................... 69

Low Fat Custard (serves 1) .................................................................................................................... 70

Pears Poached in Dark Grape Juice (serves 6) ...................................................................................... 71

Rhubarb and Pear Crumble (serves 6) .................................................................................................. 72

Tiramisu (serves 4) ................................................................................................................................ 73



Abbreviations used in this document: tsp = teaspoon (5ml or 5g) tb = tablespoon (15ml or 15g or 3tsp) ml= millilitre L= Litre g=gram 1 cup = 250 ml C= degrees Celsius



14-day 1,200 kcal meal planner

This 14-day meal planner and associated recipes should be used in conjunction with the Why Weight program developed and implemented by One to One Health Solutions. 1,200kcal is considered to be a low calorie diet and is designed to assist with the loss of between 0.5 kg and 1kg of weight per week. Some individuals on this program may lose much more than this amount. As you will see outlined in the Why Weight program booklet, this is predominately associated with your weight, gender, and activity levels.

Don’t want to consume 1,200kcal?

This 1,200 kcal meal planner can be easily adapted to either consume ore or less than outlined. Simply determine how much more or less energy you wish to consume and add this to your plan. If it is a pre-packaged item, you will find the energy content on the wrapper. If it is an unprocessed or unpackaged item you can determine the approximate energy content online using a calculator. A simple calculator can be found at http://www.calorieking.com.au/.

Need some help with your meal plan or exercise routine? Don’t forget to get in touch with one of your exercise physiologist either in person at work or by email. That’s what we are here for.

How do I know the diet will work? This diet has been developed with one of our dietitians. We have worked together on the Why Weight program together and continue to work together in medical research for the treatment of obesity and obesity-related conditions. Every program you receive through One to One Health Solutions is evidence based. That means that there is real science behind what we choose to implement. If you have read something online or a friend wants you to try out another weight loss program or exercise routine let us know. We can review the program to determine if it is safe to follow. Many programs will result in weight loss, and there is no single way to lose weight. But please make sure that your weight loss strategy is nutritiously and physically sound. |Return to table of contents|


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Day 1

Breakfast 2 Multigrain weet-bix 1 cup low-fat milk ½ cup pear, canned in natural juice Morning Tea 1 medium apple Lunch Turkey & Salad on Crisp-bread 2 Ryvita multigrain crisp-bread 50g turkey breast 40g (2 slices) 50% reduced-fat cheddar cheese 4 slices tomato 4 slices cucumber 1 tsp polyunsaturated margarine ¼ tsp salt Afternoon Tea 200g (1 tub) no-fat yoghurt Dinner Roast Dinner 150g roast beef, fat trimmed 1 small baked potato ½ cup green beans, boiled/steamed ½ cup carrots, boiled/steamed 1 tsp olive oil ¼ tsp salt |Return to table of contents|



Day 2

Breakfast Fruit Muesli 30g muesli 100g blueberries 200g (1 tub) no-fat yoghurt Morning Tea 1 medium orange Lunch Roast Beef Salad Sandwich 2 slices multigrain bread 100g roast beef, fat trimmed 1 tsp wholegrain mustard ¼ cup lettuce, shredded 4 slices tomato 1 tsp polyunsaturated margarine 20g (1 slice) 50% reduced-fat cheddar cheese ¼ tsp salt Afternoon Tea 20g salted peanuts Dinner 1 serve Crispy Salmon with Rocket and Pear Salad (see recipe) Supper 1 serve Low-fat Custard (see recipe)

|Return to table of contents|



Day 3

Breakfast Cheese & Tomato Melt 1 slice multigrain bread 20g (1 slice) 50% reduced-fat cheddar cheese 4 slices tomato 1tsp polyunsaturated margarine ¼ tsp salt 1 pinch pepper Morning Tea 1 medium banana Lunch Egg & Lettuce Wrap 1 pita bread 1 hard boiled egg 1/4 cup lettuce, shredded 20g (1 slice) 50% reduced-fat cheddar cheese 1tsp polyunsaturated margarine ¼ tsp salt Afternoon Tea ½ cup grapes Dinner 1 serve Moroccan Meatballs with Couscous (see recipe) Salad 1 cup mixed lettuce ½ cup tomato, diced ¼ cup cucumber, diced ¼ red capsicum, diced 1 tsp olive oil 1 tsp balsamic vinegar ¼ tsp salt




Day 4

Breakfast Apple Cinnamon Porridge 30g oats/porridge 1 cup low-fat milk 1 medium apple, stewed Sprinkle of cinnamon Drizzle of honey Morning Tea 2 small apricots Lunch Greek Salad 40g reduced-fat feta cheese, chopped 2 cups mixed lettuce ¼ cup tomato, diced ¼ cup cucumber, diced ¼ cup green capsicum, diced ¼ cup red capsicum, diced 6 black olives, halved and pitted 1 tsp olive oil 1 tsp balsamic vinegar ¼ tsp salt 1 wholemeal pita bread Afternoon Tea 200g (1 tub) no-fat yoghurt Dinner 1 serve Paprika Chicken (see recipe) 1 small potato, boiled ½ cup broccoli, boiled/steamed ½ cup cauliflower, boiled/steamed ¼ tsp salt




Day 5

Breakfast 30g Kelloggs Sustain 1 cup low-fat milk 125ml ( ½ cup) freshly squeezed orange juice Morning Tea 20g salted peanuts Lunch Baked Beans on Toast 140g baked beans, salt reduced 20g 50% reduced-fat cheddar cheese, shredded 2 slices multigrain bread 1 tsp polyunsaturated margarine ¼ tsp salt ½ cup rockmelon Afternoon Tea 200g (1 tub) no-fat yoghurt Dinner 1 serve Rainbow Tofu Stir-Fry (see recipe) ½ cup cooked rice noodles ¼ tsp salt




Day 6

Breakfast 30g Kelloggs All Bran 1 cup low-fat milk 2 small mandarins Morning Tea 10 cherries 200g (1 tub) no-fat yoghurt Lunch 1 serve Chicken and Sweetcorn Soup (see recipe) ¼ tsp salt 1 multigrain English muffin, fresh or toasted 1 tsp polyunsaturated margarine Afternoon Tea 2 scoops Peters Light & Creamy ice-cream Dinner 1 serve Spicy Baked Fish (see recipe) ½ cup cooked basmati rice 1 serve Bean Sprout Salad (see recipe) ¼ tsp salt




Day 7

Breakfast 1 slice raisin toast 1 tsp polyunsaturated margarine 1 serve Fruit Smoothie (see recipe) Morning Tea Vegetable Dippers 1 small carrot, cut into strips 40g low-fat tzatziki dip Lunch Tuna Salad Wrap 90g (1 small can) tuna in springwater, drained 1 small wholemeal pita bread 1 cup baby spinach ½ tomato, thinly sliced ¼ cup carrot, grated 1 tb reduced-fat mayonnaise 1 tsp polyunsaturated margarine ¼ tsp salt 2 small mandarins Afternoon Tea Cheese & Biscuits 20g 50% reduced-fat cheddar cheese 2 Kavli crispreads Dinner 1 serve Chicken with Oriental Noodles (see recipe)




Day 8

Breakfast 1 slice multigrain bread, toasted 1 tsp polyunsaturated margarine 40g low-fat cottage cheese 125ml freshly squeezed orange juice Morning Tea 150g canned peaches, natural juice drained Lunch 1 serve minestrone soup (see recipe) ¼ tsp salt 10g parmesan cheese, grated 1 wholemeal English muffin, toasted 1 tsp polyunsaturated margarine Afternoon Tea Vegetable Dippers 1 stalk celery, cut into strips 40g tzatziki dip Dinner 1 serve Lamb Kofta with Hummus and Tabbouleh (see recipe)




Day 9

Breakfast 30g Kelloggs Special K 250ml (1 cup) low-fat milk Morning Tea ½ cup strawberries, diced 200g (1 tub) no-fat yoghurt Lunch Chicken & Salad Sandwich 2 slices multigrain bread 1 tsp polyunsaturated margarine 2 medium lettuce leaves 2 slices avocado 100g chicken breast, roasted/grilled/poached 2 tsp low-fat mayonnaise ¼ tsp salt Afternoon Tea 1 serve Low-fat Custard (see recipe) Dinner 1 serve Seared fish salad (see recipe)




Day 10

Breakfast Porridge 30g oats 1 cup low-fat milk ½ cup pears, stewed 1 slice multigrain bread, toasted 1 tsp polyunsaturated margarine 1 tsp jam Morning Tea 1 serve Mango Smoothie (see recipe) Lunch 1 serve Tuna Salad (see recipe) 1 slice multigrain bread 1 tsp polyunsaturated margarine Afternoon Tea 20g salted peanuts Dinner 1 serve Lentil Shepherd’s Pie (see recipe) Supper 2 scoops Peter’s Light n Creamy ice-cream 1 tb Cottee’s Diet chocolate topping




Day 11

Breakfast Cheese & Vegemite Melt 1 multigrain English muffin, toasted 1 tsp polyunsaturated margarine 1 tsp vegemite 20g (1 slice) 50% reduced-fat cheddar cheese ½ mango, fresh Morning Tea ½ grapefruit Lunch 1 serve Sweet Chilli and Prawn Calamari Salad (see recipe) Afternoon Tea 20g salted peanuts Dinner 1 serve Beef and Vegetable Curry (see recipe)




Day 12

Breakfast Warm Oats 30g oats 1 cup low-fat milk 30g sultanas Lunch 1 serve Zucchini Soup (see recipe) 1 multigrain English muffin, toasted 1 tsp polyunsaturated margarine Afternoon Tea 1 serve Low-Fat Custard ( see recipe) 1 apple, stewed Sprinkle of cinnamon Dinner 1 serve Stir-fry Pork (see recipe) ½ cup cooked brown rice ¼ tsp salt




Day 13

Breakfast 2 slices sourdough bread, toasted 40g low-fat cream cheese 2 slices smoked salmon ¼ tsp salt 125ml apple juice Morning Tea 1 orange, fresh Lunch 1 serve Rainbow Tofu Stir-fry (see recipe) ¼ cup basmati rice, cooked Afternoon Tea 200g (1 tub) low-fat soy yoghurt Dinner 1 serve Lamb Cutlets with Cannellini Puree (see recipe) Supper 2 scoops Peter’s Light n Creamy ice-cream 1 tb Cottee’s Diet chocolate topping




Day 14

Breakfast 40g natural muesli ½ cup mixed berries 200g (1 tub) no-fat yoghurt Morning Tea Vegetable Dippers 1 stalk celery, sliced 40g hummus Lunch 1 serve Chicken Salad (see recipe) 1 wholemeal pita bread ¼ tsp salt Afternoon Tea ½ cup canned two-fruits, natural juice drained Dinner 1 serve Baked Fish with Couscous Salad (see recipe) Supper 2 scoops Peter’s Light n Creamy ice-cream




Asian Style Beef Salad (serves 4) Ingredients Salad 400g lean beef e.g. rump, sirloin Olive oil spray 1 small red onion, thinly sliced 1 Lebanese cucumber, thinly sliced ½ red capsicum, seeded and thinly sliced ½ green capsicum, seeded and thinly sliced 250g cherry tomatoes, halved 1 cup bean sprouts ½ cup fresh coriander leaves ½ cup fresh mint leaves ¼ whole Chinese cabbage, finely shredded Dressing 2 chillies, finely chopped 1 clove garlic, crushed 1tb sesame oil 1tb soy sauce, low salt 2tb lime juice ½tsp powdered artificial sweetener Method

1. Heat a non-stick fry pan or grill plate over medium to high heat. Spray the steak with olive oil and cook for 3 minutes on each side (or cooked to your liking). Set the steak aside to cool and then slice.

2. Combine all the dressing ingredients and set aside. 3. Add all the salad ingredients to a large bowl. Mix the dressing through. 4. Arrange the salad on a plate, top with the steak and drizzle some remaining dressing on top

to serve. Nutrition Information

Nutrient Per Serve

Energy 292 calories

Protein 32g

Carbohydrate 5g

Fat 15g

Sodium 282mg

Each serve contains: 1 serve protein, 1.5 serves vegetables, 1 serve fats




Baked Fish with Couscous Salad (serves 4) Ingredients 4 x 150g white fish fillets 2tb lemon juice 2tb olive oil 1tsp pepper 1 medium onion, chopped 160g raw couscous 3tb fresh parsley, chopped 1 cup tomatoes, chopped 1 cucumber, chopped 1 cup red capsicum, chopped ½ medium red onion, chopped 1 lemon, cut in wedges Method

1. Preheat the oven to 190⁰C and line a baking tray with baking paper. 2. Brush the fish with olive oil and lemon juice, lay chopped onion on top of the fish and season

with pepper on the prepared baking tray. Bake in the oven for 15-20 minutes or until the fish is cooked.

3. Meanwhile, prepare the couscous according to the packet instructions. Allow couscous to cool and then add remaining red onion, tomato, cucumber, parsley and capsicum. Season with a pinch of pepper.

4. Divide the couscous salad across 4 dinner plates and serve with a fillet of baked fish and a lemon wedge.

Nutrition Information

Nutrient Per Serve

Energy 355 calories

Protein 40g

Carbohydrate 36g

Fat 3g

Sodium 209mg

Each serve contains: 1 serve protein, 1 serve grains, 1 serve vegetables, 1½ serve fats


|Back to menu planner day 14|



Bean Sprout Salad (serves 4) Ingredients 1 cup bean sprouts 1 cucumber, thinly sliced 1 carrot, thinly sliced ½ cup coriander leaves ½ cup mint leaves 1tb lime juice 1tsp sesame oil 1tsp soy sauce (salt reduced) Method

1. Combine all the salad ingredients into a bowl. 2. Mix the dressing ingredients together in a small bowl or shake together in a screw top jar. 3. Pour dressing over salad and serve with meat, chicken, fish or tofu.


Nutrient Per Serve

Energy 31 calories

Protein 1g

Carbohydrate 3g

Fat 1g

Sodium 67mg

Each serve contains: 1 serve vegetables, ¼ serve fats





Beef and Vegetable Curry (serves 6) Ingredients 810g lean beef, cubed (e.g. diced rump) 1 tb olive oil 1 large onion, chopped 2 cloves garlic, crushed 1 tb grated ginger 1 tsp chopped fresh chilli (optional) 2 tsp ground cummin 2 tsp ground coriander 1 tsp ground cardamon 1 tsp ground tumeric ½ tsp ground cloves 425g can tomatoes, crushed 1 cup water 1 beef stock cube 650g potatoes, diced 2 medium zucchini, thickly sliced 125g green beans, sliced 2 medium carrots, thickly sliced 100g cauliflower, diced 125 g green beans cut into short lengths 1tb cornflour 1 tsp salt ½ cup natural low fat plain/natural yoghurt Method

1. Heat oil in a large pan, add the onion and cook for 5-10 minutes until soft. Add garlic, ginger, chilli and spices and cook for a further minute until fragrant.

2. Add the beef and stir to coat with spices. 3. Add crushed tomato, water and beef stock cube (crumbled) and bring to the boil. Reduce

heat to very low, cover and simmer for 11/2 hours. 4. Add potato and cook for further 25 minutes. 5. Uncover and add beans, carrots, zucchini and cauliflower and cook for further 15 minutes. 6. Add a little water to cornflour and mix into a paste. Add to curry and stir until sauce

thickens. 7. Stir in yoghurt, heat through and serve.


Nutrient Per Serve

Energy 397 calories

Protein 35g

Carbohydrate 24g

Fat 17g

Sodium 551mg

Each serve contains: 1 serve protein, 2 serves vegetables, 1½ serves starchy vegetables, 1 serve fats





Bolognese Sauce (serves 7) Ingredients 2 onions, finely chopped 2 cloves garlic, crushed 2 carrots, finely chopped 2 celery sticks, finely chopped ½ cup red wine 1 cup water 2 x 425g canned tomato, crushed 2tb tomato paste 450g 5 star lean minced beef ½ tsp ground oregano ½ tsp dried basil ½ tsp salt ½tsp ground pepper 1tb olive oil ½cup finely chopped fresh parsley Method

1. Sauté onion, garlic, carrot and celery in oil for 5 minutes. 2. Add mince and cook, stirring constantly until browned. 3. Add tomato, wine, water, salt and herbs. Bring to the boil and then reduce the heat and

simmer, uncovered for about 1 hour. 4. Stir in parsley. 5. Serve with 1 cup spaghetti and 1 Tbsp Parmesan cheese.


Nutrient Per Serve

Energy 210 calories

Protein 18g

Carbohydrate 7g

Fat 9g

Sodium 364mg

Each serve contains: ½ serve protein, 2 serves vegetables, ¼ serve fats

With pasta & cheese: additional 2 serves grains, ¼ serve dairy




Chicken and Sweet Corn Soup (serves 4) Ingredients 2 small leeks, white part only 2 medium potatoes, peeled and diced 180g chicken breast fillet (no skin), minced 1tb olive oil 420 g creamed corn 3 cups water 1 large egg (lightly beaten) 1tb soy sauce (salt reduced) 1tb chopped fresh chives Method

1. Heat oil in a large pan. 2. Add the finely sliced leek and sauté until soft (5 min). 3. Add potato, chicken, corn, water and stock to the leek in the pan. Bring to the boil. Reduce

heat and simmer for 20-30 minutes, until potato is soft. 4. Add egg and stir until cooked. 5. Garnish with chives and pepper just before serving.


Nutrient Per Serve

Energy 307 calories

Protein 19g

Carbohydrate 28g

Fat 12g

Sodium 578mg

Each serve contains: ½ serve protein, ½ serve vegetables, 1½ serves starchy vegetables, ¼ serve

fats





Chicken Salad (serves 5) Ingredients 450g cooked and diced chicken breast fillet (skinless) ¼ cup celery, chopped 1tb lemon juice 3 medium spring onions, finely chopped ¼ tsp salt 3 Tbsp reduced fat mayonnaise Method

1. Bake chicken, cut into cubes, and refrigerate. 2. Combine all ingredients in a large bowl and mix well and chill. 3. Serve with a salad or in a sandwich.


Nutrient Per Serve

Energy 209 calories

Protein 25g

Carbohydrate 3g

Fat 11g

Sodium 309mg

Each serve contains: 1 serve protein, ¼ serve vegetables, 1 serve fats





Chicken with Oriental Noodles (serves 4) Ingredients 1tb fresh ginger, chopped 1 clove garlic, crushed Juice from ½ lemon 2tb soy sauce (salt reduced) 1 cup Chinese cabbage, chopped 480g chicken breast (skin removed) 1 cup carrot, chopped 1 cup broccoli, chopped 1tb olive oil 2 cup vermicelli noodles, cooked Method

1. Mix chicken with garlic, ginger, soy sauce and lemon juice. 2. Heat oil in a wok and stir-fry chicken mixture on high heat until cooked. 3. Add vegetables and cook for 3 minutes. 4. Prepare vermicelli noodles as per packet instructions. 5. Mix cooked noodles with chicken. Season with pepper.


Nutrient Per Serve

Energy 402 calories

Protein 37g

Carbohydrate 24g

Fat 17g

Sodium 530mg

Each serve contains: 1 serve protein, 1 serve grains, 1 serve vegetables, 1 serve fats





Chicken with Roasted Peppers and Olives (serves 6) Ingredients 1 yellow pepper, halved, seeds and pith removed 1 green pepper, halved, seeds and pith removed 1 red pepper, halved, seeds and pith removed 1tb olive oil 1 medium brown onion, cut into small wedges 4 chicken breast fillets (skin removed) ½ cup white wine 1tb tomato paste (salt reduced) 400 g tinned diced tomatoes (salt reduced) 1tb capers 12 kalamata olives 4 anchovy fillets, finely chopped Method

1. Preheat grill to high or oven to 220C. 2. Place peppers on a tray lined with aluminium foil and bake for 25 min or grill for 5 min until

skin is blistered and blackened. When cool, peel and cut into wedges. 3. Heat a large saucepan over medium heat. When hot add oil and onion and cook until soft. 4. Add chicken and cook for 3-4 minutes, tossing regularly. 5. Add wine and allow liquid to reduce a little. 6. Add tomato paste, tomatoes, capers, olives and anchovy fillets. Cover, reduce heat and

simmer. 7. Add capsicum to pot and simmer for 20 minutes until chicken is cooked. 8. To serve, ladle into large bowls and serve with rice or potato. Add a sprinkle of Coriander,

Parsley and Lemon Salsa (see recipe). Nutrition Information

Nutrient Per Serve

Energy 394 calories

Protein 52g

Carbohydrate 6g

Fat 16g

Sodium 215mg

Each serve contains: 2 serves protein, 1½ serve vegetables, ½ serve fats




Coriander, Parsley and Lemon Salsa (serves 6) Ingredients 1 small handful of coriander 1 small handful of flat-leaf parsley 2tb lemon juice 2tb lemon rind 1 clove garlic Method

1. Roughly blend all ingredients until just combined. Nutrition Information

Nutrient Per Serve

Energy 10 calories

Protein 1g

Carbohydrate 1g

Fat 0g

Sodium 5mg

Each serve contains: ¼ vegetables




Crispy Salmon with Rocket and Pear Salad (serves 4) Ingredients Salmon 4x 100g salmon fillets (skin on, bones removed) 2tsp Cajun spice mix 2tb olive oil 1 lemon, cut into wedges Salad 4 cup rocket 2 small pears, skin on thinly sliced ½ red onion, thinly sliced Dressing 2tsp wholegrain mustard 1tsp olive oil 1tb white wine vinegar Method

1. Pat salmon fillets dry with a paper towel and then sprinkle the skinless side of the fillets with the Cajun spice mix.

2. Heat the oil in a large non-stick fry pan and add the salmon fillets, skin-side facing down. Cook for 3 minutes.

3. Turn the fish over and cook for an additional 2 minutes or to your liking. 4. To make the salad, combine the rocket, pear and onion in a bowl. 5. Combine the salad dressing ingredients and then mix throughout salad. 6. Serve the salmon fillets with salad and wedge of lemon.


Nutrient Per Serve

Energy 337 calories

Protein 26g

Carbohydrate 11g

Fat 21g

Sodium 99mg

Each serve contains: 1 serve protein, 1 serve vegetables, ½ serve fruit, 1 serve fats





Easy Fried Rice (serves 4) Ingredients 2 cups cooked jasmine rice (no added salt) 2 cups cooked brown rice (no added salt) 2tb peanut oil 1tb soy sauce (salt reduced) 3 large eggs, lightly whisked 1 medium red capsicum, chopped 300g peas, cooked from frozen 1 cup bean sprouts 1 cup corn (from frozen or tinned, drained) 2 large spring onions, finely chopped 100g middle bacon rashers, all fat removed Method

1. Heat 1tsp of the peanut oil and fry the bacon and capsicum for 5 minutes. Remove. 2. Add 1tsp oil and cook eggs as an omelette. Cut into small pieces. 3. Add cooked rice, bacon, capsicum, peas, corn, tossing for 1-2 minutes or until combined. 4. Add bean sprouts and soy sauce, cooking for a further minute. Serve sprinkled with spring

onions. Nutrition Information

Nutrient Per Serve

Energy 530 calories

Protein 20g

Carbohydrate 68g

Fat 19g

Sodium 532mg

Each serve contains: ½ serve protein, 2 serves grains, 1½ serves vegetables, ½ serve starchy

vegetables, 1 serve fats




Homemade Pizza (serves 2) Ingredients 1 large wholemeal pita bread 1tb tomato paste (salt reduced) ½ small onion, thinly sliced 1 medium tomato, thinly sliced ½ cup capsicum, chopped ½ cup mushrooms, chopped ½ cup pineapple pieces (tinned in natural juice, drained) 60 g cheddar cheese (25% fat reduced) Pinch of herbs e.g. basil, oregano (optional) Method

1. Preheat the oven to 200⁰C. 2. Spread tomato paste evenly on pita bread. 3. Add onion, tomato, capsicum, mushroom, herbs, and pineapple.

4. Top with cheese and bake in hot oven (200C) for 15-20 minutes. Nutrition Information

Nutrient Per Serve

Energy 242 calories

Protein 14g

Carbohydrate 26g

Fat 8g

Sodium 395mg

Each serve contains: 1 serve grains, 1½ serves vegetables, ⅛ serve fruit, ⅔ serve dairy




Lamb Cutlets with Cannellini Puree (serves 4) Ingredients 8 lamb cutlets, trimmed of all fat 1tb fresh rosemary 2 cloves garlic 2 teaspoons olive oil 2 x 400g cans cannellini beans, drained 1tsp ground cumin ½ cup lemon juice ½ tsp salt 2tb balsamic vinegar Method

1. Place lamb cutlets in a shallow dish. Thinly slice 1 garlic clove and mix with rosemary, oil, salt and cracked black pepper. Pour over meat and refrigerate for 1 hour.

2. Rinse the cannellini beans and puree with remaining garlic clove, the cumin and half the lemon juice in a food processor.

3. Fry the cutlets over medium heat for 2 minutes on each side. 4. Add the vinegar and cook for 1 minute, turning to coat. 5. Remove the cutlets and cover to keep warm. 6. Add the remaining lemon juice to the pan and simmer for 2-3 minutes, or until sauce

thickens slightly. 7. Warm the puree over medium heat and serve with the cutlets and garden salad.


Nutrient Per Serve

Energy 373 calories

Protein 28g

Carbohydrate 43g

Fat 9g

Sodium 535mg

Each serve contains: 1 serve protein, 2 serves starchy vegetables, ¼ serve fats





Lamb Kofta with Hummus and Tabouleh (serves 4) Ingredients Kofta 350g lean minced lamb 1 small onion, finely diced 2 cloves garlic, crushed 1tsp paprika 1 tsp ground cumin 1 egg, lightly beaten 3tb fresh parsley, finely chopped Olive oil spray 4tb hummus (reduced fat) 4 pieces wholemeal pita bread Tabouleh 2tb dry bulgur (prepared as directed on packet) 1 bunch fresh parsley, finely chopped ½ bunch fresh mint, finely chopped 2 tomatoes, finely diced 3 spring onions, finely chopped 2tb lemon juice 2tsp olive oil Method

1. Combine the lamb, onion, garlic, paprika, cumin, parsley and egg in a bowl and with wet hands, form into eight log shaped and thread onto skewers.

2. Preheat a grill plate or a non-stick frypan over medium heat. Spray with olive oil. 3. Add the kofta and cook for 2-3 minutes on all sides until cooked through. 4. Meanwhile, prepare the bulgur as directed and set aside to cool. 5. Once cooled, combine with the reaming ingredients and set aside. 6. Serve the cooked kofta with pita bread and tabouleh.


Nutrient Per Serve

Energy 515 calories

Protein 31g

Carbohydrate 42g

Fat 23g

Sodium 478mg

Each serve contains: 1 serve protein, 2 serves grain, 1¼ serves vegetables, 1 serve fats





Lebanese Bread with Minted Lamb & Tomato (serves 6) Ingredients 540 g trim lamb fillets Olive oil, for brushing 3 large wholemeal pita bread 180g hummus 1 bunch fresh mint, chopped 2 large ripe tomatoes, chopped 1 large Lebanese cucumber, chopped ¼ tsp salt Method

1. Brush the lamb with olive oil and sprinkle with salt and pepper. 2. Barbecue or grill until cooked (4 minutes on each side). 3. Cut the pita bread into two halves. Spread each half with the hummus and roll into a cone

shape. 4. Cut lamb into 1.5 cm thick slices. 5. Combine with mint leaves, cucumber and tomatoes in a large bowl. 6. Fill each pita cone with the lamb mixture. Serve immediately.


Nutrient Per Serve

Energy 343 calories

Protein 32g

Carbohydrate 21g

Fat 13g

Sodium 423mg

Each serve contains: 1 serve protein, 1 serve grains, 1½ serves vegetables, ¼ fats




Lentil Shepherd’s Pie (serves 5) Ingredients 240g brown or green lentils 2 large onions, chopped 2tb olive oil 1 clove garlic, crushed 1 tsp mixed dried herbs 2tb soy sauce (salt reduced) 1 x 425 g canned tomatoes 2tb parsley, chopped 5 medium potatoes cooked and mashed (with ½ cup low fat milk and 1 tsp polyunsaturated margarine) ½ tsp salt Pepper Method

1. Preheat the oven to 180⁰C. 2. Cover lentils with water and boil until tender (45 minutes). Drain. 3. Fry onion in olive oil until soft (5 minutes). 4. Add garlic, herbs, tomatoes, soy sauce, lentils, parsley and pepper. 5. Spoon into ungreased baking dish. 6. Top with mashed potato. 7. Bake for 45 minutes, until golden brown on top.


Nutrient Per Serve

Energy 357 calories

Protein 19g

Carbohydrate 45g

Fat 9g

Sodium 593mg

Each serve contains: ⅓ serve protein, 2 serves vegetables, 2 serves starchy vegetables, ⅛ serve

dairy, 1 serve fats





Minestrone Soup (serves 8) Ingredients 2 large onions, chopped 3 medium carrots, chopped 3 medium sticks of celery, chopped 240g potatoes, chopped 2 medium zucchini, diced 90 g green beans 240g cabbage, shredded 2tb olive oil 5 cups water 1 cup (180g) dry cannellini beans 2 x 425g tinned tomatoes (salt reduced) 2 x 3.8g beef stock cubes ¾ tsp salt 1tb fresh parsley to garnish 1tb parmesan cheese Method

1. Place beans into a plastic container and cover with water. Leave overnight. 2. Peel and finely chop onions; peel and chop carrots; string and chop celery; peel and dice

potatoes; dice zucchini; top and tail beans and chop into small pieces; shred cabbage. 3. Heat oil in a large pan. Add onions, cook over medium heat until pale golden brown. 4. Add carrots, celery and cabbage. Cook for 2 minutes. 5. Stir in potatoes and pre-soaked beans. 6. Add tinned tomatoes, water and crumbled beef stock cubes. Bring to boil, reduce heat,

cover and simmer for 45 minutes. 7. Add green beans and zucchini. Simmer for a further 45 minutes, until soup is thick. 8. Sprinkle parmesan cheese on top.


Nutrient Per Serve

Energy 190 calories

Protein 10g

Carbohydrate 15g

Fat 8g

Sodium 457mg

Each serve contains: ⅛ serve protein, 3 serves vegetables, ½ serve starchy vegetables, ⅛ serve

dairy, 1 serve fats





Moroccan Meatballs with Couscous (serves 4) Ingredients Meatballs 540g lean mince beef ¾ cup breadcrumbs 1 medium egg, lightly beaten 2 fresh chillies, deseeded, finely chopped 1tsp ground cumin 1 small onion, finely chopped Ground black pepper to taste Tomato sauce 2tb olive oil 1 small onion, chopped 1 x 425g tinned tomato (salt reduced) 1 x 425g condensed tomato soup (salt reduced) 1 clove garlic ¾ cup water 1tb dry gravy powder 2tb tomato paste (salt reduced) Ground black pepper to taste 2tb coriander leaves, roughly chopped Couscous 160g couscous, raw Method

1. Mix meatball ingredients together in a bowl and roll into small balls. 2. Place in large saucepan. Fry onion and garlic in olive oil. 3. Add tinned tomatoes, tomato paste and water. Bring to the boil. 4. Add Gravox powder and stir to form smooth sauce. 5. Pour over the meatballs and simmer for 50 minutes or until meatballs are cooked through. 6. Stir in coriander leaves. 7. Weigh out couscous and add boiling water and olive oil (as instructed on packaging). 8. Serve meatballs on a bed of couscous.


Nutrient Per Serve

Energy 524 calories

Protein 35g

Carbohydrate 44g

Fat 22g

Sodium 591mg

Each serve contains: 1 serve protein, 1 serve grains, 1 serve vegetables, 1 serve fats





New Potato Salad (serves 5) Ingredients 16 small new (baby) potatoes with skin on 2tb olive oil ¼ cup spring onion, chopped ¼ tsp black pepper ¼ tsp salt 1tsp fresh dill, chopped Method

1. Clean potatoes, but leave skin on. 2. Boil for 20 minutes or until tender. 3. Drain and cool potatoes for 20 minutes. 4. Cut into quarters, and mix with olive oil spring onions and spices. 5. Refrigerate and serve.


Nutrient Per Serve

Energy 221 calories

Protein 6g

Carbohydrate 31g

Fat 8g

Sodium 132mg

Each serve contains: 3 serves starchy vegetables, 1 serve fats




Paprika Chicken (serves 5) Ingredients 1 cup onions, chopped ½ cup green capsicum, chopped 450g chicken breast fillet (no skin), diced 2tb olive oil 1 x 425 g crushed tomatoes 1tb tomato paste (salt reduced) 2 tsp paprika ¾ tsp table salt ½ tsp black pepper 1 clove garlic, crushed ½ tsp crushed caraway seeds 1 cup water ½ cup red wine 1 cup mushrooms, sliced 1tb cornflour 1tb chives to serve Method

1. Sauté onions, garlic and capsicum in oil for 5 minutes on medium heat. 2. Add paprika, caraway seed and chicken. Sauté until chicken is cooked through. 3. Add tomatoes, tomato paste, water, red wine, salt and pepper. Boil on low heat for 30

minutes. 4. Mix cornflour with a little water to form a smooth paste. Add and stir until sauce thickens. 5. Add mushrooms and simmer for a further 5 minutes. 6. Serve with brown cooked rice and chives.


Nutrient Per Serve

Energy 301 calories

Protein 27g

Carbohydrate 7g

Fat 17g

Sodium 23mg

Each serve contains: 1 serve protein, ¾ serve vegetables, 1 serve fats





Pasta with Tuna & Artichokes (serves 4) Ingredients 400g wholemeal pasta spirals 2tb olive oil 1 medium red onion, thinly sliced 2 cloves garlic, crushed 250g marinated artichoke hearts, drained 425g tuna (canned in water, drained) 1tb lemon juice ⅓ cup continental parsley, chopped Ground black pepper to taste Method

1. Cook pasta in boiling water until dente. Drain and set aside. 2. Heat olive oil in a large pan and cook onion and garlic for 5 minutes. 3. Quarter the artichoke hearts and then cut each in half. 4. Add the pasta, artichoke, tuna, lemon juice and pepper to the onion. 5. Stir together over a medium heat for 2-3 minutes until heated through. 6. Stir in parsley and serve.


Nutrient Per Serve

Energy 537 calories

Protein 40g

Carbohydrate 53g

Fat 11g

Sodium 323mg

Each serve contains: 1 serve protein, 2 serves grains, 1 serve vegetables, 1 serve fats




Pumpkin and Broad Bean Risotto (serves 4) Ingredients 350g butternut pumpkin 2tb olive oil 1 large onion, finely chopped 2 cloves garlic finely chopped 1 cup Arborio rice 3 cups boiling water 2 small chicken stock cubes 200g mushrooms, sliced 2 cups frozen broad beans, defrosted (broad beans can be replaced by spinach if preferred) 4tb grated parmesan cheese Method

1. Preheat the oven to moderately hot (200C). 2. Cut pumpkin into small chunks and spray lightly with olive oil cooking oil spray. Bake until

tender (~30 min). Set aside. 3. Meanwhile, heat the oil in a large pan and add onion and garlic. Cook for 4 minutes until

tender. 4. Place water in a pan. Bring to the boil. Dissolve stock cubes in boiling water and keep stock

simmering. Add rice to onion and stir for 2 minutes. 5. Gradually stir in ½ cup of the stock until absorbed. Repeat until all stock is used up (20-30

minutes). 6. Add mushrooms and cook for further 10 minutes. 7. Stir in the baked pumpkin and broad beans (or spinach if preferred). 8. Sprinkle with grated parmesan cheese.


Nutrient Per Serve

Energy 418 calories

Protein 15g

Carbohydrate 57g

Fat 12g

Sodium 314mg

Each serve contains: 2 serves grains, 1 serve vegetables, 1¼ serves starchy vegetables, ¼ serve

dairy, 1 serve fats





Rainbow Tofu Stir-fry (serves 4) Ingredients 1 cup firm tofu 1 cup green capsicum, sliced 1 cup yellow capsicum, sliced 1 cup red capsicum, sliced 1 cup mushrooms, sliced 1 cup boiling water 1tb cornflour 1 chicken or vegetable stock cube 2tb peanut oil 1tsp sesame oil 1tb soy sauce (salt reduced) Method

1. Prepare the sauce by mixing the water, stock cube and cornflour together. Set aside. 2. To a large heated frying pan, add the oils, capsicum and broccoli. Stir-fry for 3-4 minutes. 3. Add mushrooms and tofu and fry for further minute. 4. Add sauce and stir constantly until sauce thickens and becomes clear. 5. Serve with rice or rice noodles.


Nutrient Per Serve

Energy 180 calories

Protein 8g

Carbohydrate 6g

Fat 14g

Sodium 383mg

Each serve contains: ¼ serve protein, 1 serve vegetables, 1 serve fats





Seared Fish Salad (serves 4) Ingredients 360g bream/white fish fillets 400g potatoes, boiled, peeled and cut into 1.5 cm thick slices 200g green beans, boiled or steamed 1 small red salad onion, thinly sliced 2tb continental parsley, chopped 2tb olive oil 2tb fresh lime or lemon juice 2 medium tomatoes cut into wedges ¼ tsp salt Ground black pepper to taste Method

1. Place potatoes, beans, tomatoes, onion, parsley, olive oil, 1tb lemon juice, salt and pepper in a medium bowl. Stir gently to combine.

2. Char-grill or barbecue fish for 2-3 minutes on each side or until just cooked through and flakes easily when tested with a fork. Sprinkle fish with remaining juice.

3. Divide salad into 4 portions and top with a fish fillet. Serve immediately. Nutrition Information

Nutrient Per Serve

Energy 321 calories

Protein 27g

Carbohydrate 17g

Fat 15g

Sodium 266mg

Each serve contains: ¾ serve protein, 1½ serve vegetables, 1 serve starchy vegetables, 1 serve fats





Shepherd’s Pie (serves 6) Ingredients 1tb olive oil 2 onions thinly sliced 1 large carrot, finely chopped 675g lean lamb mince 2 cups water 2tb plain flour 2tb tomato paste 2tb Worcestershire sauce 1 small beef stock cube 1kg potatoes ½ cup low fat milk 1/3 cup finely chopped fresh parsley ½ tsp salt Paprika to sprinkle Method

1. Heat ½tb oil and add onion, carrot and celery. Stir constantly over medium heat for 5 minutes until vegetables begin to soften.

2. Add 1tb water to prevent sticking. Remove from pan and set aside. Add remaining ½tb oil and cook lamb mince over high heat until well browned.

3. Add plain flour and stir for 2-3 minutes. 4. Return vegetables to pan and add tomato paste, Worcestershire sauce, stock cube and 2

cups water. Bring to the boil and simmer covered for 20-30 minutes, stirring occasionally. 5. Remove from heat. Stir in chopped parsley and season with pepper and paprika. 6. Pour mince into a 1.5L baking dish. 7. Meanwhile, peel, chop and boil potatoes until tender. Drain and mash, incorporating ½ cup

milk, salt and pepper. Spread over mince.

8. Bake at 190C until potato is golden. Nutrition Information

Nutrient Per Serve

Energy 346 calories

Protein 29g

Carbohydrate 30g

Fat 11g

Sodium 365mg

Each serve contains: 1¼ serve protein, ½ serve vegetables, 2 serves starchy vegetables, 1 serve

fats




Spicy Baked Fish (serves 4) Ingredients 360g cod/white fish fillet 1tb olive oil 1 tsp spicy seasoning mix (1½ tsp white pepper, ½ tsp cayenne pepper, ½ tsp black pepper, 1 tsp onion powder, 1¼ tsp garlic powder, 1 Tbsp dried basil, 1½ tsp dried thyme, mixed together) Method

1. Preheat oven to 180C. 2. Spray a casserole dish with cooking oil spray. 3. Wash and dry fish. Place in dish. 4. Mix oil and seasoning and drizzle over fish. 5. Bake uncovered for 15 minutes or until fish flakes with fork. 6. Cut into 4 pieces. 7. Serve with brown rice and seasonal vegetables.


Nutrient Per Serve

Energy 118 calories

Protein 21g

Carbohydrate 3g

Fat 2g

Sodium 90mg

Each serve contains: 1 serve protein, 1 serve fats





Stir-fry Pork (serves 4) Ingredients 540g lean boneless pork 2tb vegetable oil 1tsp sesame oil 1 cup celery, chopped 1 cup bok choy, chopped 1 cup carrots, chopped 3 spring onions, chopped 1tsp fresh ginger 1 clove garlic, crushed 1tb soy sauce (salt reduced) 1 cup water 1 x 3.8g chicken stock cube 1tb cornflour Method

1. Slice pork into thin strips. Combine soy sauce and cornflour. 2. Heat saucepan over a high heat. 3. Add vegetable oil, garlic, ginger and pork. Fry for 3 minutes or until pork is cooked. 4. Add vegetables and stir-fry for another 3 to 5 minutes. 5. Prepare chicken stock by dissolving the stock cube in water. Add stock and cornflour and

keep stirring until sauce thickens. Nutrition Information

Nutrient Per Serve

Energy 262 calories

Protein 32g

Carbohydrate 6g

Fat 12g

Sodium 493mg

Each serve contains: 1¼ serve protein, 1¼ serve vegetables, 1 serve fat





Sweet Chilli Prawn & Calamari Salad (serves 4) Ingredients Prawn & Calamari 200g raw king prawns, peeled 200g calamari tubes/squid hoods, cleaned 2tb fresh coriander, chopped 1 clove garlic, crushed 2 ½tb lime juice 2tb sweet chilli sauce 2tsp sesame oil Salad 4 cups mixed lettuce leaves, washed 1 small red onion, finely sliced 1 cucumber, diced 250g cherry tomatoes, halved 1tsp sesame oil Method

1. Cut the squid hoods to open out flat. Score the inside of the tubes with a criss-cross pattern. Cut into 5cm pieces. Toss with peeled prawns in oil in a bowl.

2. Combine coriander, garlic, lime juice, sweet chilli sauce and pepper in a separate large bowl. 3. Heat a grill plate or non-stick frying pan over high heat. Add the squid and cook for 2-3

minutes or until cooked through. 4. As soon as the prawns and squid have cooked, add to the dressing. 5. Meanwhile, Place salad ingredients in a bowl and mix together with oil to dress. 6. Place the salad on a plate and top with the dressed prawn and squid.


Nutrient Per Serve

Energy 150 calories

Protein 20g

Carbohydrate 4g

Fat 6g

Sodium 355mg

Each serve contains: 1 serve protein, 1¾ serve vegetables, 1 serve fats





Tandoori Chicken with Rice and Salad (serves 4) Ingredients Chicken 2tb tandoori paste 4tb natural/plain yoghurt (low fat) 400g chicken thigh fillets (skin removed) Olive oil spray 1 cup cooked basmati rice ¾ cup natural/plain yoghurt (low fat) Salad 1 small red onion, finely chopped 1 cucumber, diced 4 tomatoes, diced ½ cup red capsicum, finely chopped ½ cup green capsicum, finely chopped 1tsp olive oil 4tb lime juice 3tb fresh coriander, finely chopped Method

1. Mix the tandoori paste and 4tb yoghurt in a bowl. Add the chicken pieces and coat well. Cover and marinate in the fridge for at least 2 hours.

2. Preheat the oven to 220⁰C. Spray a rack with olive oil spray and place over baking tray. Place the chicken pieces onto the racks and bake for 10-15 minutes or until cooked.

3. Prepare basmati rice as per packet instructions. 4. Meanwhile, in a separate bowl, prepare and mix the tomato, cucumber, onion, red and

green capsicum. Mix the oil and lime juice together and dress the salad. Add salt & pepper to taste if desired.

5. Serve the chicken with rice, salad and yoghurt. Nutrition Information

Nutrient Per Serve

Energy 368 calories

Protein 34g

Carbohydrate 25g

Fat 14g

Sodium 482mg

Each serve contains: 1 serve protein, 1 serve grains, ¼ serve dairy, 3¾ serve vegetables, ¼ serve

fats


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Tandoori Lamb Salad (serves 5) Ingredients 450g lean lamb fillets 1 cup natural yoghurt (low fat) 2 cloves garlic 2 tsp grated ginger 2 tsp ground turmeric 2 tsp garam masala ¼ tsp paprika 2 tsp coriander 4tb lemon juice 1½ tsp chopped fresh coriander 1 tsp chopped fresh mint 150g mixed salad leaves 1 large mango, cut into strips 2 cucumbers, cut into matchsticks ¼ tsp salt Method

1. Mix yoghurt, garlic, ginger and spices in a bowl and toss with the lamb to thoroughly coat. Cover and refrigerate overnight.

2. Grill lamb on a foil-lined baking tray under high heat for 7 minutes each side, or until marinade starts to brown.

3. Mix the lemon juice, coriander and mint and toss with salad leaves, mango and cucumber. Arrange on a serving plate. Slice lamb and place on top of salad.


Nutrient Per Serve

Energy 204 calories

Protein 25g

Carbohydrate 11g

Fat 6g

Sodium 246mg

Each serve contains: 1 serve protein, ¼ serve dairy, 2 serves vegetables, ¼ serve fruit




Tuna Pasta (serves 4) Ingredients Pasta and Sauce 200g dry spaghetti 1tb olive oil ½ medium onion, finely diced 2 cloves garlic, crushed 1tsp dry chilli flakes 1 x700g jar chunky tomato passata (salt reduced) 200g tinned tuna in spring water, drained 4tb parsley, chopped Salad 4 cups mixed lettuce leaves, washed Salad dressing (fat free) Salt and pepper to taste Method

1. Cook the pasta in boiling water according to the packet instructions. Drain and keep warm. 2. Heat oil in a separate frying pan over medium heat and add the onion and garlic. Cook for 5

minutes or until softened. 3. Add the chilli flakes and passata and simmer for 5-10 minutes until the sauce begins to

thicken. 4. Stir in the drained tuna and continue to cook for another 1-2 minutes so the tuna warms

through. 5. Add the warm pasta to the sauce and toss to combine. 6. Sprinkle with parsley and serve with salad.


Nutrient Per Serve

Energy 377 calories

Protein 22g

Carbohydrate 54g

Fat 7g

Sodium 225mg

Each serve contains: ¼ serve protein, 2 serves grains, 2 serve vegetables, 1 serve fats




Tuna Salad (serves 5) Ingredients 2 x 180g cans tuna (in spring water) ½ cup raw celery, chopped 1/3 cup spring onions, chopped 61/2 tb mayonnaise (reduced fat) Method

1. Rinse and drain tuna for 5 minutes. 2. Break apart with a fork. 3. Add celery, onion and mayonnaise. Mix well.


Nutrient Per Serve

Energy 149 calories

Protein 18g

Carbohydrate 6g

Fat 6g

Sodium 266mg

Each serve contains: ¾ serve protein, ¼ serve vegetables, 1 serve fats





Vegetable and Feta Frittata (serves 4) Ingredients 1tb olive oil 1 small onion, chopped 1 zucchini, diced 1 carrot, shredded 4 mushrooms, finely sliced ½ tsp oregano 1 pinch pepper 8 eggs, whisked in ½ cup milk (low fat/skim) 80g feta cheese (low fat, salt reduced) 3tb parmesan cheese Method

1. Preheat the oven to 180⁰C. 2. Heat the oil in a non-stick oven proof fry pan over medium heat. 3. Add the onion and cook until softened. Add zucchini, carrot, mushrooms and continue to

cook. Add pepper and oregano. 4. Reduce the heat to low and add the whisked eggs. Sprinkle the feta over the egg mix and

cook gently until the base has just set (3-4 minutes). 5. Sprinkle with the parmesan cheese and then transfer to the oven. 6. Bake for 15-20 minutes or until set and golden brown on top. 7. Allow to cool for 10 minutes, serve.


Nutrient Per Serve

Energy 269 calories

Protein 21g

Carbohydrate 3g

Fat 19g

Sodium 435mg

Each serve contains: 1 serve protein, 1 serve vegetables, ¾ serve dairy, 1 serve fats




Vegetarian Omelette (serves 4) Ingredients 1tb olive oil 4 small spring onions, finely chopped 8 eggs, whisked 2tsp dry parsley 2tb chives 40g cheddar cheese, shredded (reduced fat) 4 tomatoes, diced 4 mushrooms, finely sliced Method

1. Heat 2 tsp of the oil in a non-stick fry pan over medium heat. Add the spring onion, tomato and mushroom and fry, whilst stirring, for 3-4 minutes until cooked. Remove from the pan and set aside.

2. Wipe the pan with a paper towel, Return to the heat and add further ½ tsp oil. 3. Add ¼ of the whisked egg and cook, stirring, for 1 minute until it begins to set. 4. Continue to cook for 1-2 minutes until the egg is set on top and then spoon a ¼ of the

tomato mixture, herbs and cheese over half the omelette. Fold the other half over and slide onto a plate.

5. Repeat with the remaining ingredients to make 4 omelettes in total. 6. Serve immediately.


Nutrient Per Serve

Energy 262 calories

Protein 18g

Carbohydrate 5g

Fat 18g

Sodium 195mg

Each serve contains: 1 serve protein, ¼ serve dairy, 2½ serves vegetables, 1 serve fats




Vegetarian Spaghetti Sauce (serves 6) Ingredients 2 tsp olive oil 2 small onions, chopped ½ cup red capsicum, chopped ½ cup green capsicum, chopped 1 cup eggplant diced 1 clove garlic, chopped 11/4 cup zucchini, chopped 1 tsp dried oregano 1 tsp dried basil 1 x 425g tin crushed tomatoes 3tb tomato paste (salt reduced) ½ tsp salt 1 cup water Method

1. Heat oil and sauté onions, garlic, capsicum, eggplant and zucchini for 5 minutes on medium heat.

2. Add remaining ingredients and simmer covered for 30-45 minutes. 3. Serve over spaghetti.


Nutrient Per Serve

Energy 45 calories

Protein 2g

Carbohydrate 5g

Fat 2g

Sodium 270mg

Each serve contains: 1½ serve vegetables, ½ serve fats




Zucchini Soup (serves 6) Ingredients 1 medium onion, finely chopped 1tsp French mustard 1tb olive oil 1 large leek, thinly sliced 4 large zucchinis, washed and chopped 1 chicken stock cube 1L water ¾ tsp salt, pinch of pepper 2tb parmesan cheese (grated) Method

1. Fry onion and leek in olive oil for 3 minutes, until soft. 2. Add mustard and fry for another 30 seconds. 3. Add zucchini, water, stock cube, salt and pepper. Bring to the boil and simmer for 40

minutes until cooked. 4. Blend ¾ of the mixture in a blender. 5. Mix with unblended soup. 6. Stir in parmesan cheese.


Nutrient Per Serve

Energy 94 calories

Protein 4g

Carbohydrate 6g

Fat 5g

Sodium 478mg

Each serve contains: 1¾ serve vegetables, ⅛ serve dairy, 1 serve fat





Apple Custard Tart (serves 4) Ingredients 1 large apple, peeled and diced 1tsp lemon juice 2 sheets filo pastry 1tb almond meal ¼ tsp cinnamon 1tb custard powder 2tsp caster sugar 1 cup skim milk Method

1. Preheat oven to 180°C. 2. Grease 4 holes of a 6-hole, ⅓ cup-capacity muffin pan. 3. To make the custard, combine custard powder, sugar and 1 tb of milk in a saucepan over

medium-low heat. Stir in remaining milk. Cook while stirring for 5 - 7 minutes or until mixture thickens and coats the back of a wooden spoon. Remove from heat. Cover surface with plastic wrap. Cool.

4. Combine apple and lemon juice in a bowl. 5. Place 1 sheet filo on a flat surface. Spray with oil. Top with remaining sheet of filo. Fold filo

in half crossways. Cut into 4 squares. Press each square into 1 hole of prepared pan. 6. Sprinkle almond meal over filo. 7. Top with three-quarters of the apple mixture. Sprinkle with caster sugar and half the

cinnamon. 8. Bake for 10 to 15 minutes or until filo is golden. Stand in pan for 2 minutes. Transfer tarts to

a wire rack. Cool for 5 minutes. 9. Spoon custard into cases. 10. Top with remaining apple and remaining cinnamon and serve.


Nutrient Per Serve

Energy 125 calories

Protein 4g

Carbohydrate 23g

Fat 2g

Sodium 89mg

Each serve contains: ¼ serve dairy, ¼ serve fruit, 1 serve extras




Baked Cheesecake with Berries (serves 10) Ingredients 250g low fat ricotta cheese 220g light cream cheese (less than 5% fat) 250g low-fat vanilla yoghurt 3tb cornflour 2 large eggs Zest from 1 lemon ½ cup Splenda or other powdered artificial sweetener 4 cups mixed berries (fresh or thawed from frozen) Method

1. Preheat the oven to 160⁰C. 2. Line the base of a 20cm spring-form tin with baking paper. 3. In the bowl of an electric mixer, combine the ricotta, cream cheese, yoghurt, cornflour, eggs,

zest and sweetener. Beat at medium speed until smooth. 4. Pour the batter into the prepared tin and bake for 50 minutes or until set. 5. Turn the oven off and leave the cheesecake to cool in the oven for a further 30 minutes. 6. Remove from the oven and run a knife around the edge to loosen. Set aside and allow to

cool completely. 7. Serve cake with the mixed berries.


Nutrient Per Serve

Energy 140 calories

Protein 9g

Carbohydrate 21g

Fat 6g

Sodium 176mg

Each serve contains: ⅕ serve protein, ⅓ serve dairy, ⅘ serve fruit




Banana Muffins (serves 10) Ingredients 2 tb honey 2 tb canola or olive oil ½ cup low fat natural yoghurt 1 egg 2 mashed bananas 1½ cup wholemeal self-raising flour ¼ tsp baking soda Method

1. Preheat oven to 180C. 2. Mix dry ingredients together. 3. Add the egg, yoghurt, oil, honey and bananas and mix well.

4. Bake at 180C min for 15-20 min. Nutrition Information

Nutrient Per Serve

Energy 162 calories

Protein 4g

Carbohydrate 24g

Fat 5g

Sodium 212mg

Each serve contains: ⅗ serve grain, ⅕ serve fruit, 1 serve extras




Banana Pancakes (serves 5) Ingredients 2 large over-ripe bananas 1 cup plain wholemeal flour 10g baking powder ½ tsp cinnamon Pinch nutmeg 1 cup low fat milk 2 tb olive oil or cooking spray 1 tb maple syrup 1 tsp maple syrup (extra) and ½ banana for topping per serving Method

1. Put the mashed banana into a large bowl. 2. Sift the flour, baking powder, cinnamon and nutmeg onto the banana and return the husks

of the wholemeal flour to the bowl. 3. Add maple syrup and mix until smooth. Set aside for 1 hour. 4. Heat a large non-stick pan over medium heat and coat with cooking oil spray. 5. Cook the pancakes in batches, using ¼ cup of batter for each pancake. 6. Cook for 3 minutes on each side. 7. Serve with a few slices of fresh banana and a tsp of maple syrup (extra).


Nutrient Per Serve

Energy 308 calories

Protein 7g

Carbohydrate 48g

Fat 9g

Sodium 570mg

Each serve contains: ¾ serve grain, ⅖ serve fruit, ⅕ serve dairy, 1 serve extras




Banana Split (serves 1) Ingredients 1 small banana, peeled 2 scoops low fat ice-cream 20g raw unsalted peanuts, crushed 1tb Cottee’s light chocolate topping Method

1. Place banana in a desert bowl and cut in half, long ways. 2. Scoop the ice-cream on top of the banana. 3. Drizzle the topping on top, followed by crushed peanuts.


Nutrient Per Serve

Energy 267 calories

Protein 8g

Carbohydrate 33g

Fat 11g

Sodium 59mg

Each serve contains: 1 serve fruit, 1 serve dairy, ⅔ serve nuts




Bread and Butter Pudding (serves 4) Ingredients 4 slices multigrain bread (torn) 1 cup blueberries 1 cup raspberries 1 cup skim milk 4 eggs 2tb Splenda or other powdered artificial sweetener Olive oil spray Method

1. Preheat the oven to 180⁰C. 2. Spray x4 1 cup overproof dishes with olive oil spray and then layer each with the bread and

berries. 3. In a separate bowl, whisk the eggs, milk and sweetener together and then divide evenly

amongst the dishes. 4. Place the small dishes into a larger baking dish. Fill the larger baking dish with enough boiling

water to come halfway up the sides of the smaller dishes. 5. Bake for 25-30 minutes or until set. 6. Allow to cool for 10 minutes and then serve.


Nutrient Per Serve

Energy 217 calories

Protein 13g

Carbohydrate 25mg

Fat 6g

Sodium 278mg

Each serve contains: 1 serve grains, 1 serve fruit, ½ serve protein, ¼ serve dairy




Cherry Baked French Custard (serves 4) Ingredients ½ cup plain flour ⅓ cup caster sugar 2 eggs 1 egg white 250ml skim milk 1 tsp vanilla extract 500g pitted cherries, drained (canned cherries in natural juice can be used) Canola oil spray 2 tb icing sugar Reduced fat yoghurt (to serve) Method

1. Preheat oven to 170°C 2. Lightly spray x4 1 cup dishes with cooking spray. 3. Put flour, sugar, eggs, egg white, milk and vanilla into a food processor or blender and

process for 1 minute. 4. Divide the custard mixture among the 4 dishes. 5. Arrange cherries on top of the custard and bake for 25-30 minutes or until the tops are

golden and the filling just set. 6. Dust with icing sugar and serve immediately.


Nutrient Per Serve

Energy 311 calories

Protein 11g

Carbohydrate 60g

Fat 3g

Sodium 99mg

Each serve contains: ¼ serve grains, ¼ serve protein, 1 serve fruit, ¼ serve dairy, 1 serve extras




Chocolate Desert (serves 4) Ingredients 4 eggs 1tsp cornflour 1tb Splenda or other powdered sweetener 1 cup milk 65g dark chocolate, sugar free ½ tsp cocoa powder 1 orange peeled and sliced Canola oil cooking spray Method

1. Preheat the oven to 170⁰C. 2. Whisk the eggs, cornflour and sweetener in a bowl until combine. 3. Heat the milk in a small saucepan over low heat until simmering. 4. Remove the saucepan from the heat and add the chocolate, stirring until it is melted and

smooth. 5. Whisk the chocolate mixture into the egg mixture, ensuring it is well combine. 6. Pour the batter evenly into x4 1 cup capacity dishes (sprayed with cooking spray). 7. Place the small dishes into a larger baking dish and pour enough boiling water to come

halfway up the sides of the smaller dishes. 7. Bake for 25 minutes or until just set. 8. Serve topped with sliced orange and lightly dusted cocoa powder.


Nutrient Per Serve

Energy 206 calories

Protein 11g

Carbohydrate 18g

Fat 10g

Sodium 115mg

Each serve contains: ¼ serve dairy, ½ serve protein, ¼ serve fruit, 1 serve extras




Chocolate Hazelnut Puddings (serves 4) Ingredients 4 slices multigrain bread 30g nutella spread 2 eggs 1tb custard powder 1 cup skim milk 2tb chopped hazelnuts ½ cup Splenda or other powdered sweetener Method

1. Preheat an oven to 170°C. 2. Spread the bread with Nutella and cut into 2cm squares. 3. Divide the bread squares between 4 x 1cup capacity ramekins. 4. Sit the ramekins in a baking dish and fill the baking dish with water to come halfway up the

sides of the ramekins. 5. Whisk together the eggs, custard powder and sweetener. Whisk in the milk gradually. 6. Pour the custard over the bread and sprinkle with the hazelnuts. 7. Bake for 25-30 minutes or until puffed and golden. 8. Serve immediately.


Nutrient Per Serve

Energy 240 calories

Protein 11g

Carbohydrate 28g

Fat 10g

Sodium 234mg

Each serve contains: 1 serve grains, ¼ serve protein, ¼ serve dairy, ¼ serve nuts, ½ serve extras




Creamy Chocolate Mousse (serves 4) Ingredients 1½ cups low fat vanilla yoghurt 1tsp gelatine powder 300g low fat ricotta cheese 150g dark chocolate 4 large strawberries, sliced Method

1. Place chocolate and ½ cup yoghurt in a heatproof, microwave-safe bowl. Microwave, uncovered, on low for 1-2 minutes stirring every 30 seconds with a metal spoon, until chocolate has just melted and mixture is smooth.

2. Place boiling water in a heatproof cup. Sprinkle with gelatine. Using a fork, stir until dissolved. Allow to cool slightly.

3. Add gelatine mixture to chocolate mixture. Stir to combine. 4. Using an electric mixer, beat ricotta and remaining yoghurt until creamy. 5. Gradually add chocolate mixture and beat until smooth. 6. Divide mixture between 4 ramekins or cups. 7. Refrigerate for 2 hours or until set. 8. Top with sliced strawberries and serve.


Nutrient Per Serve

Energy 363 calories

Protein 18g

Carbohydrate 38g

Fat 15g

Sodium 267mg

Each serve contains: ½ serve dairy , 1 serve extras




Creamy Rice Pots with Hazelnut Topping (serves 4) Ingredients Rice Pots ½ cup short-grain white rice 1L low fat milk 2 tb sugar 1 tsp finely grated orange rind 1 tsp finely grated lemon rind 1 tsp vanilla essence Hazelnut Topping 20g hazelnuts 1 tb brown sugar Method

1. Wash rice under running water and drain. 2. Combine milk and sugar in a non-stick pan and stir over low heat until the sugar has

dissolved completely. 3. Add rice and rind and stir to combine. 4. Bring to the boil and then reduce heat as low as possible. 5. Cook for 1 hour, stirring occasionally until rice is tender. Stir in the vanilla. 6. Toast hazelnuts in a moderate oven for about 5 minutes. Cool and then grind in a food

processor to a coarse texture. 7. Spoon the rice pudding into 4 heatproof ¾ cup capacity ramekins. 8. Combine brown sugar and hazelnuts. Sprinkle on top of rice pudding and grill until the sugar

melts and the nuts are lightly browned. Serve immediately. Nutrition Information

Nutrient Per Serve

Energy 289 calories

Protein 12g

Carbohydrate 45g

Fat 6g

Sodium 98mg

Each serve contains: 1 serve grains, 1 serve dairy, ¼ serve nuts, 1 serve extras




Fruit Muesli (serves 4) Ingredients 160g rolled oats 1 cup skim milk 80g dried pear 1 sprinkle of cinnamon 200g low fat yoghurt ½ cup strawberries, halved ½ cup blueberries 20g hazelnuts, chopped Method

1. Combine the oats, milk, dried pear and cinnamon in a saucepan and bring to the simmer over low heat, stirring for 5-10 minutes until cooked.

2. Add a little water if mix becomes too thick. 3. In a separate bowl, combine yoghurt, and fresh fruit. 4. Spoon the porridge mix evenly between 4 bowls and top with the fruit yoghurt mix. 5. Sprinkle with chopped hazelnuts and serve.


Nutrient Per Serve

Energy 325 calories

Protein 12g

Carbohydrate 50g

Fat 7g

Sodium 100mg

Each serve contains: 1 serve grains, ½ serve dairy, 1 serve fruit, ¼ serve nuts





Fruit Smoothie (serves 2) Ingredients 1 banana, chopped 150g blueberries 1 cup skim milk 200g low fat vanilla or natural yoghurt 1 tb honey Note: instead of banana and blueberries, choose any fruit to your liking Method

1. Add all ingredients to a blender and secure the lid. 2. Blend ingredients into a smooth liquid. 3. Pour smoothie into 2 glasses and serve.


Nutrient Per Serve

Energy 266 calories

Protein 13g

Carbohydrate 50g

Fat 1g

Sodium 156mg

Each serve contains: 1 serve fruit, 1 serve dairy






Low Fat Custard (serves 1) Ingredients 1 tb custard powder 1 cup low-fat milk 1 tb sugar Method

1. Combine custard powder with a little milk to form a smooth paste. 2. Heat remaining milk in a small pot and stir in paste and sugar. 3. Stir constantly until thickened.


Nutrient Per Serve

Energy 200 calories

Protein 10g

Carbohydrate 33g

Fat 3g

Sodium 97mg

Each serve contains: 1 serve dairy, 1 serve extras

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Pears Poached in Dark Grape Juice (serves 6) Ingredients 6 firm pears 2 tb lemon juice 2 cups dark grape juice 2 cups blackcurrant juice 2 tb sweet sherry 4 cloves 1 cup natural low fat yoghurt ½ tsp ground cinnamon 1 tb honey Method

1. Core and peel pears, leaving stalks on. 2. Place pears in a bowl with cold water and lemon juice to prevent browning. 3. Put juices, sherry and cloves in a saucepan. 4. Place pears in liquid and bring to the boil and reduce to a simmer. 5. Cover and cook for 35-40 minutes or until tender. 6. Remove from the heat and leave pears to cool in the syrup. 7. Transfer the pears and syrup to a bowl and cover with plastic wrap. Refrigerate overnight. 8. Strain the syrup into a pan and bring to the boil, then simmer until reduced by about two-

thirds. 9. Mix cinnamon and honey with yoghurt. 10. To serve, place pear on a serving tray with a few tablespoons of syrup and a tablespoon of

yoghurt. Nutrition Information

Nutrient Per Serve

Energy 220 calories

Protein 5g

Carbohydrate 45g

Fat 1g

Sodium 59mg

Each serve contains: 1 serve fruit, ¼ serve dairy, 1 serve extras




Rhubarb and Pear Crumble (serves 6) Ingredients

600g rhubarb ¼ cup water 2 strips lemon rind 1 tb honey 2 firm, ripe pears, peeled and sliced ½ cup rolled oats ¼ cup wholemeal plain flour ⅓ cup soft brown sugar 50g polyunsaturated margarine Method

1. Preheat oven to 180C. 2. Trim the rhubarb, wash and cut into 3 cm pieces. Place in a medium pan with the lemon

rind, pears and water. Cook for 10 minutes or until tender. 3. Stir in honey and remove lemon rind. 4. Pour rhubarb mixture into dish. 5. Combine rolled oats, flour and brown sugar in a bowl. Rub in margarine with your fingertips

until the mixture is crumbly. Spread over the fruit. 6. Bake for 15 minutes until cooked and golden brown


Nutrient Per Serve

Energy 205 calories

Protein 3g

Carbohydrate 29g

Fat 7g

Sodium 61mg

Each serve contains: 1 serve fruit, ¼ serve grains, ¼ serve fats, 1 serve extras




Tiramisu (serves 4) Ingredients Cheese mix 500g low fat ricotta cheese ¼ cup skim milk 1tb caster sugar Coffee mix 1tb instant coffee powder ⅓ cup skim milk ¼ cup coffee liqueur 8 sponge finger biscuits (savoiardi) Garnish 1tb cocoa powder Method

1. Dissolve 1 tablespoon instant coffee in ¼ cup boiling water. Stir in ⅓ cup milk and ¼ cup coffee-flavored liqueur. Set aside to cool slightly.

2. While the coffee mixture is cooling, mix together 500g low-fat ricotta with ¼ cup skim milk and 1tb caster sugar. Set aside.

3. Take 4 sponge finger biscuits and dip each one in the coffee mixture. Break each biscuit in half and place pieces in the base of 4 serving glasses.

4. Top biscuits with 2-3 tablespoons of ricotta mixture. 5. Dip 4 more biscuits in the coffee mixture and place one on top of ricotta in each serving

glass. 6. Divide remaining ricotta evenly among glasses. 7. Dust tops with cocoa and serve immediately


Nutrient Per Serve

Energy 317 calories

Protein 20g

Carbohydrate 29g

Fat 12g

Sodium 402mg

Each serve contains: 2 serves dairy, 1 serve extras



Meal Planner and Recipe Ideas - 1to1healthsolutions.com.au

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