Shopping Guide - Helen Bauzon Membership

By Helen Bauzon Leading Bariatric Dietitian

BSc., MND, APD

THE ULTIMATE GUIDE TO HELP YOU FIND

THE BEST FOOD PRODUCTS FOR

MAXIMUM WEIGHT LOSS

Shopping Guide

Weight Loss Surgery Nutrition, shopping guide

Copyright © Helen Bauzon 2012

Design and typography © Results Achieved Pty Ltd 2012

All rights reserved. Apart from any use permitted under the Copyright

Act 1968 and subsequent amendments, no part may be reproduced,

stored in a retrieval system or transmitted by any means or process

whatsoever without the prior written permission of the author.

The dietary information discussed within Weight Loss Surgery

Nutrition: Shopping Guide is provided on a general basis. Prior to

making any dietary change, it is strongly recommended that you consult

with your physician. For individual dietary advice, it is recommended

that a qualified bariatric dietitian be consulted.

Although every effort has been made to offer a complete list, it’s not

possible to list every commercially-available product. Exclusion of any

suitable food product is unintentional.

All highlighted food products were included based on the nutritional

information publicly available at the time of publication. The author

takes no responsibility for errors in product description.

No defamation of company or brand is intended by inclusion or

exclusion of products in this Shopping Guide.

All products used within this Shopping Guide are used for an educational

purpose only. The book has been partially funded by Nestle and Results

Achieved P/L only.

Author: Helen Bauzon

Leading Dietitian, Inspirational Speaker, Author & TV Presenter

BSc., MND, APD

1300 650 619

PO Box 85

Chadstone Shopping Centre, Chadstone, Victoria, Australia 3148

[email protected]

www.LapBandDiet.com.au

mailto:[email protected]

http://www.lapbanddiet.com.au/

AAuutthhoorr BBiiooggrraapphhyy

Helen Bauzon, Leading Expert

Bariatric Dietitian, Author,

Inspirational Speaker and TV

Presenter, has counselled over 3,000

Gastric Band recipients.

Helen’s passion is to help every

banded individual successfully lose weight by teaching

them how to eat normal, solid, and healthy food without pain

and guilt, plus guide them to overcome the behaviour of

emotional and habit eating that can sabotage weight loss.

Often described as a “different dietician,” Helen’s

education style is innovative, practical, entertaining and,

most importantly, simple. It’s this unique approach to weight

loss that intrigues Helen’s patients to seek her out; many

traveling hours to receive her nutritional assistance.

A number of weight loss clinics currently welcome Helen as

their nutritional expert. These include The Centre of

Bariatric Surgery and The Complete Weight Loss Surgery.

In addition, Helen also works with several independent

surgeons.

Helen’s media exposure includes, but is not limited to,

88.3 Southern FM on the radio

Foxtel Lifestyle Channel, Living Life Now

The United Kingdom Bariatric Newsletter

ADEA and That’s Life Magazine

To learn more about Helen’s presence in the media, please

visit the link www.HelenBauzon.com.au.

http://southernfm.com.au/

http://www.livinglifenow.com.au/

INTRODUCTION 1

PORTIONED MEAL IDEAS 72

FOOD PRODUCTS 7 - 67

PROTEIN 10

Tinned chicken………………..…………….7

Tinned fish…………………………….…….9

Frozen seafood………………………….…..13

Legumes………...…………………………..18

Tofu…………………………………………23

DAIRY 26

Yoghurt - natural………………..…..………27

CONTENTS

Yoghurt - flavoured………………..………..29

Cheese………………………………….…...34

BREADS AND CEREALS 38

Biscuits……..…………………………...….39

Bread……..……………………………..….40

Breakfast cereal….……………………...….43

GRAINS 49

Pasta and rice.…………………………..…..50

SAUCES AND FLAVOURINGS 52

Tomato and Asian………………………….53

COMPLETE MEALS 59

Frozen or packet…………...………………60

WET EASY MEALS 67

CONTENTS

- 1 -

IInnttrroodduuccttiioonn

Weight Loss Surgery Nutrition: Shopping Guide has been

written for people who are planning or have had gastric band

surgery. Once your physician places you on a full and

unrestricted diet, use this guide as you peruse the

supermarket shelves to help you choose food products that

maximize your weight loss and nutritional intake.

We all understand that fresh produce is best. However, the

reality is that a lack of time and busy lifestyles often

contribute to poor food choices while shopping. The variety

and breadth of product options on the shelves these days can

make shopping for healthy food choices extremely

confusing. In addition, deciphering package messages can

send you into a tailspin. To help alleviate this problem,

we’ve highlighted foods that meet three important criteria:

1. Calorie controlled

2. Nutrient dense

3. Appropriately textured for the gastric band

- 2 -

To better help you recognize these items, we’ve

photographed each one at Coles and Woolworths stores.

The Weight Loss Surgery Nutrition: criteria were developed

based on nutritional information provided and gathered by:

1. The Australia New Zealand Food Standards Code

2. Currently accepted food industry standards

3. Well-understood nutritional requirements and

textures of foods appropriate for the gastric band

recipient, as determined through the counselling of

thousands of patients

The Weight Loss Surgery Nutrition: criteria is segmented

into two categories, these include:

1. A single food item

2. A complete meal

For a comprehensive breakdown of the nutritional criteria,

please refer to the tables on page 3 and 4.

- 3 -

Single Food Item

Nutrient

/ serve

/ 100gm

Fat

Total

≤ 5gm or

(≤ 10gm if from unsaturated

fat)

Exceptions:

Milk and Yoghurt ≤ 2gm

Cheese ≤ 15gm

Saturated fat

≤ 1 – 1.5gm

Sugar

≤ 15gm

Fibre

≥ 2 – 4gm / serving (in food which are

naturally a source of fibre)

Sodium (salt)

≤ 400mg

- 4 -

Complete Meal

Nutrient

/ serve

/ 100gm

Energy

≤ 300cal

Protein

≥ 10gm

Fat

Total

≤ 5gm or


fat)

Saturated fat

≤ 1 – 1.5gm

Sugar

≤ 15gm

Fibre

≥ 2 – 4gm / serving (in foods which are


Sodium (salt)

≤ 900mg

≤ 400mg

- 5 -

MMeeaall PPrreeppaarraattiioonn && EEaattiinngg OOuutt

Your meal preparation should be based around the following

core food groups:

1. Meat and meat alternatives

2. Breads and cereals

3. Vegetables

4. Dairy

5. Fruit

Ideally, each meal should consist of at least 50% protein-rich

foods. Protein rich foods include, egg, meat, chicken, fish,

dairy, tofu and dried peas, beans and lentils. The remaining

nutrients can be obtained through various combinations of

breads, cereals, fruit and vegetables as indicated in the plate

on page 6.

- 7 -

PPrrootteeiinn:: TTiinnnneedd CChhiicckkeenn

Left-over chicken can be quite difficult to manage as it

becomes drier and more difficult to chew into a paste. For

this reason, tinned chicken is a great alternative.

Its key nutritional points include fat and salt. Upper limits

are indicated in the table below.

Nutrient / serve / 100gm

Fat

Total ≤ 5gm

Saturated fat ≤ 1 – 1.5gm

Sodium (salt) ≤ 400mg

- 9 -

PPrrootteeiinn:: TTiinnnneedd FFiisshh

Left over fish is reasonably easy to chew into a paste.

However when time is limited tinned fish provides a quick

and easy alternative.

Its key nutritional points include fat and salt. Upper limits

are indicated in the table below.


Fat

Total ≤ 5gm or


fat)



- 10 -

- 11 -

- 12 -

- 13 -

PPrrootteeiinn:: FFrroozzeenn SSeeaaffoooodd

Frozen seafood is the perfect opportunity to prepare a quick

and easy meal. By adding some salad or cooked vegetables

to a serving of fish, you can have a delicious meal ready

within 10 minutes. To keep your calorie intake under

control, cook seafood in a low-fat manner via grilling,

microwave, a nonstick pan or in foil in the oven.

When purchasing frozen seafood, the key nutritional points

to monitor include fat and salt. The summary of these

nutrients are indicated below.


Fat

Total ≤ 5gm or


fat)



- 14 -

- 15 -

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PPrrootteeiinn:: LLeegguummeess

Legumes, also known as dried peas, beans and lentils, can

either be bought dried, or tinned and ready to eat. When

purchasing dried legumes, be prepared to soak them prior to

cooking. It’s also important to keep in mind that tinned

legumes are often high in salt. We’ve made your search

easier by highlighting several brands that contain acceptable

levels of salt.

When purchasing legumes, remember to monitor the fats and

sodium levels as indicated in the chart below.


Fat

Total ≤ 5gm



- 19 -

- 20 -

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- 22 -

- 23 -

PPrrootteeiinn:: TTooffuu

Prepared from soya beans as a white, firm custard, tofu

provides plenty of protein and is nearly free of

carbohydrates. Since it’s rather bland, a variety of

flavourings and seasonings can be added to produce

nutritious meals. You can also buy pre-marinated tofu at

many grocery stores.

Tofu can be used in a variety of ways to liven up an

otherwise boring dish:

Add to stir-fry dishes as a meat substitute

Cook into omelets as an extender

Puree for a vegetable or salad dressing

Shredded or cube to add to salads

When shopping for tofu, remember that the key nutritional

points include fat and salt, as indicated in the table below.


Fat

Total ≤ 10gm



- 24 -

- 25 -

- 26 -

PPrrootteeiinn:: DDaaiirryy

Dairy-based sources of protein include milk, yoghurt and

cheese. Within this shopping guide, milk has not been

displayed photographically as it is extremely easy to choose

low fat milk. Any milk with a nutritional claim of lite or

skim will be 2% total fat or less, which is acceptable.

Flavoured milks are not ideal.

When choosing yoghurts, any low fat, plain (unflavoured)

yoghurt would contain an acceptable amount of calories

from fats and sugars. Keep in mind, however, that any

flavoured low fat yoghurt can contain an abundance of

calories due to the sugar content.

When searching for the perfect yoghurt, remember to

monitor the fats and sugars in each one. These key

nutritional points are summarized in the chart below.


Fat

Total ≤ 2gm


Sugar ≤ 15gm

- 27 -

Yoghurt – Low Fat and Natural

- 28 -

- 29 -

Yoghurt – Low Fat and Flavoured

- 30 -

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- 32 -

- 33 -

- 34 -

Low Fat Cheese

Cheese is a great source of protein, but is naturally higher in

fat compared to milk and yoghurt. To control the overall

calorie content, it is suggested that only one 40 gm serving

of cheese is consumed per day.

When purchasing cheese, the key nutritional points to

monitor include fats. A summary of these nutrients are

indicated in the table below.


Fat

Total ≤ 15gm

- 35 -

- 36 -

- 37 -

- 38 -

BBrreeaaddss aanndd CCeerreeaallss

Foods that fit within this category, like breads, dry biscuits,

pasta, rice, grains and breakfast cereals, are a great potential

source of fibre, B-vitamins and other nutrients. To maximize

the nutritional content, we’ve highlighted whole meal and

wholegrain products that are also texture-appropriate and

nutrient-dense for the gastric band.

When purchasing breads, the key nutritional points to

monitor include fats, fibre and salt. A summary of these

nutrients are indicated in the table below.


Fat

Total ≤ 5gm or

(≤ 10gm if from

unsaturated fat)


Fibre ≥ 2 – 4gm /serve


- 39 -

If limitations within this food group

is resulting in constipation, your fibre

content can be increased via

Benefiber, a brand-name fibre

supplement.

If you prefer dry biscuits, choose those that are high in fibre,

for example wholemeal or wholegrain options. Keep in

mind, however, that the salt content can be extremely high in

these products. We’ve found that the lowest-salt option is

the Ryvita biscuit only, that is also a good source of fibre.

- 40 -

- 41 -

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BBrreeaakkffaasstt CCeerreeaallss

For cereal lovers, there is an enormous variety of breakfast

cereals with amazing nutritional and marketing claims.

When try to lose weight, it’s best to avoid cereals that add

processed sugars and oils, which increases the amount of

unnecessary calories. Instead, purchase cereals that include

multiple grains, nuts and fruits.

When purchasing breakfast cereals, the key nutritional

points to monitor include fats, fibre, sugar and salt. A

summary of these nutrients are indicated in the table below


Fat

Total ≤ 5gm or


fat)


Sugar ≤ 15gm

Fibre ≥ 2 – 4gm / serving (in food which are



- 44 -

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- 49 -

GGrraaiinnss

You can maximize your fibre and B-vitamin intake from

pasta and rice grains by purchasing whole-meal varieties.

Additionally, precooked varieties help reduce meal

preparation time. The most ideal brands have been

highlighted in this guide for your convenience.

When purchasing grains, the key nutritional points to

monitor include fats, fibre, and salt. A summary of these

nutrients are indicated in the table below.


Fat

Total ≤ 5gm


Fibre ≥ 2 – 4gm / serving (in food which

are naturally a source of fibre)


- 50 -

- 51 -

- 52 -

SSaauucceess aanndd FFllaavvoouurriinnggss

There is an enormous array of prepared bottled meal sauces,

sachets, Asian-bottled sauces, salad dressings and

condiments that are low in fat. It’s important to understand

that these products are often extremely high in salt and

contain between 1000-2000 mg per 100 gm of product.

However, it’s up to you to decide whether or not to ignore

the salt content and focus only on the levels of fat. If you are

willing to do this, the choices are plentiful. The Weight Loss

Surgery Nutrition: shopping guide highlights those brands

which are low in fat and salt.

Alternatively, it’s possible to increase the use of fresh herbs

and spices to boost the flavours of your meal. For ideas on

which herbs and spices to use on your vegetable and protein

options, a handout can be downloaded at,

www.HelenBauzon.com.au/lapbanddiet/

When purchasing sauces and flavourings, the key nutritional

points to monitor include fats and salt, as indicated on page

63.

- 53 -


Fat

Total ≤ 5gm



- 54 -

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CCoommpplleettee MMeeaallss::

FFrroozzeenn oorr PPaacckkeett

Pre-packed meals are quick, easy and don’t require a second

thought. Additionally, they are calorie controlled and can be

kept in your freezer or pantry for use on short notice.

When purchasing complete meals, the key nutritional points

to monitor include total calories, fats, fibre, and salt. A

summary of these nutrients are indicated in the table below.


Energy ≤ 300cal

Protein ≥ 10gm

Fat Total ≤ 5gm


Fibre ≥ 2 – 4gm / serving (in foods which are


Sodium (salt) ≤ 900mg ≤ 400mg

- 60 -

Frozen Meals

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Packet Meals

- 66 -

Note: The above 3 products are slightly high in salt healthy fat, but too

convenient to leave out of the shopping guide. When consumed with

salad, calories of the total meal are below 300 calories.

- 67 -

WWeett,, EEaassyy MMeeaallss

On the few occasions when the texture of dry or solid foods

is not suitable, there are many prepared soups and casserole-

based meals available for purchase. There are numerous

varieties within the supermarket shelves, however only those

highlighted have sufficient nutrition to help meet your

nutritional needs.

When purchasing wet, easy meals, the key nutritional

criteria to monitor includes total calorie intake, fats, fibre,

and salt. A summary of the key nutrients are indicated in the

table below.


Energy ≤ 300cal

Protein ≥ 10gm

Fat Total ≤ 5gm


Fibre ≥ 2 – 4gm / serving (in foods which are


Sodium (salt) ≤ 900mg ≤ 400mg

- 68 -

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- 72 -

PPoorrttiioonneedd MMeeaall IIddeeaass

Protein is so much more satisfying than carbohydrate-rich

foods, it should be your primary focus during meal

preparation. The rest of your meal constitutes, however, are

up to you! Whether you choose to eat foods that contain

carbohydrates or avoid them based on your personal

preference, we’ve categorized each meal idea as either:

1. Carbohydrate free (or very low in carbohydrates); or

2. Carbohydrate containing; or

3. Wet and Easy.

Be reassured, however, that regardless of each suggested

portioned meal idea’s makeup, it will contain at least 10gm

protein and a maximum of 300 calories.

Feel free to dabble in both dietary approaches. You may

consider having some carbohydrates during the day and

limiting meals that contain carbohydrates at night.

Everyone’s journey with the Gastric Band differs.

If you feel the suggested portions are too much for you, feel

free to consume less. You should not, however, need to

consume more than is suggested in the guide. Throughout

these portioned meal suggestions, the Weight Loss Surgery

Shopping Guide’s reference pages in which the food

- 73 -

products are located have been highlighted to help you find

the relevant product.

In both the carbohydrate-free or carbohydrate-containing

sections, the described portions allow room to add flavour

through the various sauces highlighted within the shopping

guide on pages 62 – 67. You may also refer to the suggested

herb and spice chart. This can be downloaded at

www.HelenBauzon.com.au

First, let’s highlight foods that contain carbohydrates. These

include:

1. Breads

2. Cereals (including pasta, rice, dry biscuits, breakfast

cereals, polenta, barley, etc.)

3. Fruit

4. Milk and yoghurt

5. Dried peas, beans and lentils

6. Vegetables (including all types of potato and corn)

When eating all other vegetables in a solid texture (rather

than as a mash or soup), consider them as carbohydrate free

or very low in carbohydrates. For the best variety, try and

consume at least five different coloured vegetables during

the second and third meal. Remember – the focus here is on

variety, not quantity.

Within these quantities, any vegetables that might have

small amounts of carbohydrates should not impact the total

calorie content of the meal. With respect to how many of

these vegetables can be eaten in each meal, consider them

http://www.helenbauzon.com.au/

- 74 -

free. With a well-adjusted band, preparing enough food to

fill a typical small toddler plate is common.

To more flavor to your meals, try adding any of the listed

sauces, splashing them with a little lemon or lime juice, or

adding unlimited amounts of fresh or dried herbs and spices.

- 75 -

CCaarrbboohhyyddrraattee FFrreeee PPoorrttiioonneedd

MMeeaall IIddeeaass

CARBOHYDRATE FREE MEALS

1 whole tinned fish (highlighted on pages 20 – 22), plus your

favourite cooked low-carbohydrate vegetables or raw

vegetables as a salad

1 single serving of frozen fish (highlighted on page 24), plus

1 tablespoon of low fat cheese with raw vegetables as a salad

100gm of any frozen salmon (highlighted on page 25) with

raw vegetables as a salad or low-carbohydrate cooked

vegetables

1 single serving of Hoki Fillet (highlighted on page 27), plus

1 tablespoon of low fat cheese with raw vegetables as a salad

1 single serving of frozen flame grilled fish or fish fillet

(highlighted on page 25), with your favourite cooked low-

- 76 -

carbohydrate vegetables or raw vegetables as a salad

1 single serving of flounder marinated fish in sweet chilli

sauce and curry (highlighted on page 26), plus raw

vegetables as salad or low-carbohydrate cooked vegetables

100gm (1/4 of total pack) of crumbed squid (highlighted on

page 26), one tablespoon low fat cheese, plus your favourite

cooked low-carbohydrate vegetables or raw vegetables as a

salad

100gm (1/5 of total pack) of garlic prawns (highlighted on

page 26), plus with your favourite cooked low-carbohydrate

vegetables or raw vegetables as a salad

100gm (1/5 of total pack) of crumbed prawn cutlets

(highlighted on page 26), plus your favourite cooked low-

carbohydrate vegetables or raw vegetables as a salad

50gm of cooked and peeled prawns or prawn skewers

(highlighted on page 27) sautéed in one of your favourite

sauces (highlighted on pages 63 – 68), plus your preferred

cooked low-carbohydrate vegetables and 1 tablespoon of oil

50gm of scallops (highlighted on page 27), plus your

favourite low-carb vegetables or salad, ¼ avocado, and 10

almonds

- 77 -

100gm of any plain or flavoured tofu, tempeh or tofu steak

(highlighted on pages 34 – 35), plus your favourite cooked

low-carbohydrate vegetables or raw vegetables as a salad

2 medium, scrambled eggs with 2 tbs low-fat milk and 1 tsp

margarine, plus your favourite cooked low-carbohydrate

vegetables

1 whole tinned or packet chicken (highlighted on page 18),

plus your favourite cooked low-carbohydrate vegetables or

raw vegetables as a salad

- 78 -

CCaarrbboohhyyddrraattee CCoonnttaaiinniinngg

PPoorrttiioonneedd MMeeaall IIddeeaass

Allowing some carbohydrates in your meals increases the

variety of food you consume. When preparing the portioned

meals below, keep in mind the following bread or biscuit

portion sizes, which are equal to one serving of carbohydrate

from bread based products:

1. 2 of either brand of Ryvita biscuits (page 49)

2. ½ whole sandwich thin of the brands (page 50)

3. ½ English muffin of the brands (page 50)

4. 1 slice of either Burgen breads (page 51)

5. 1 pita pocket bread (page 52)

6. ½ slice pumpernickel bread (page 52)

7. ½ slice of the wraps (page 52)

In addition, to increase the fibre content of your diet, feel

free to add 1 tbs of any bran (highlighted on page 58) to the

other breakfast cereals mentioned below.

- 79 -

CARBOHYDRATE CONTAINING MEALS

¾ cup baked beans (highlighted on page 31), plus 1 medium

egg cooked either poached or scrambled

2 medium eggs, scrambled, 2 tbs low-fat milk and 1 tsp

margarine, plus either a serve of breads, biscuits or ¼ cup

baked beans (highlighted on page 31)

40gm of low-fat sliced cheese (highlighted on page 47), plus

two slices of burgen bread and salad (page 51)

200gm plain low fat natural yoghurt (highlighted on pages

37 – 38), plus ½ cup muesli (highlighted on pages 54 – 56)

200gm of low fat flavoured yoghurt

(highlighted on page 39 – 43) plus ¼ cup muesli

(highlighted on pages 54 – 56)

1 tinned tuna (highlighted on pages 20 – 22) or 1 tin/packet

of chicken (pages 18 – 19), plus 1 slice of pumpernickel

bread (highlighted on page 52) with raw vegetables as a

salad

- 80 -

1 tin or packet of chicken (highlighted on page 18), plus 1

slice of pumpernickel bread (highlighted on page 52) with

raw vegetables as a salad

100gm of any plain or flavoured tofu, tempeh or tofu steak

(highlighted on pages 34 – 35), plus your favourite raw

vegetables as a salad and ¼ – ½ cup cooked rice

(highlighted on page 60) or one serve of a breads based

product mentioned above

Any of three varieties beans and corn (highlighted on page

29), plus raw vegetables as a salad and ¼ cup ricotta or

cottage cheese (highlighted on page 45)

1 lentil burger (highlighted on page 29) , 100gm plain low

fat natural yoghurt (highlighted on pages 37 – 38) plus

carbohydrate free raw vegetables as a salad

½ cup of any dried beans (highlighted on pages 30 – 32),

plus ¼ avocado and 3 tablespoons of low-fat natural yoghurt

(page 39 – 43) and raw vegetables as a salad

¾ cup lentils (highlighted on page 32), plus ¼ cup ricotta

cheese (page 45), 10 cashews, and the raw vegetables of

your choice as a salad

- 81 -

Any of the Optifast Very Low Calorie Diet complete meal

bars (highlighted on page 78)

30gm block of low fat cheese (highlighted on page 47), plus

2 dried apricot halves, 10 almonds and your choice of raw

vegetables sticks

1/4 cup refried beans (page 30) or any other preferred dried

bean (pages 30 – 32), 1 tablespoon low fat natural yoghurt

(pages 37 – 38), 30gm grated low fat cheese (page 47), salsa

to flavour (pages 63 – 67) and ¼ a toasted whole-meal pita

bread (page 52)

¾ cup cooked pasta with any tinned tuna, plus raw

vegetables as a salad

1 frozen meal (highlighted on pages 70 – 74) plus raw

carbohydrate free vegetables as salad ingredients

1 packet meal (highlighted on pages 75 – 76) plus raw

carbohydrate free vegetables as salad ingredients

1 single serving of frozen fish (highlighted on page 24), 1

tablespoon low fat cheese with raw vegetables as a salad and

½ cup cooked corn or sweet potato

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1 single serving of flounder marinated fish in sweet chilli

sauce and curry (highlighted on page 26), plus raw

vegetables as salad and ½ cup cooked corn or sweet potato

100gm (1/4 total pack) of crumbed squid (highlighted on

page 26), plus your preferred raw vegetables as a salad and

¼ cup cooked rice, quinoa, sweet potato or corn

100gm (1/5 total pack) garlic prawns (highlighted on page

26) and your choice of raw vegetables as a salad, plus ½ cup

cooked rice, quinoa, sweet potato or corn

100gm (1/5 total pack) crumbed prawn cutlets (highlighted

on page 26) with your choice of raw vegetables as a salad,

plus ½ cup cooked rice, quinoa, sweet potato or corn

50gm cooked and peeled prawns (highlighted on page 27),

sautéed in your favourite sauce (highlighted on pages 63 –

68), plus your preferred cooked low-carbohydrate vegetables

on a bed of ½ cup cooked rice, quinoa or pasta

50gm scallops (highlighted on page 27), plus your preferred

low-carb vegetables cooked as a risotto containing ½ cup

cooked rice

- 83 -

WWeett aanndd EEaassyy PPoorrttiioonneedd

MMeeaall IIddeeaass

On occasion, wet and easy meals are required to recuperate

from periods of irritation. This may include adjustment days

or occasions when food blockages have been experienced. If

you find yourself in these situations, please refer to the

portioned meal ideas below until the irritation has settled.

WET AND EASY MEALS

½ cup raw rolled oats and 1 cup low fat milk

200gm low-fat fruit yoghurt (highlighted on pages 39 – 43),

plus 10 cashews

Any of the Optifast Very Low Calorie Diet complete meals,

including soups, dessert or milkshakes (highlighted on page

77 – 78)

½ the total quantity of a tinned meal (highlighted on page

80)

- 84 -

½ the total quantity of a refrigerated soups (highlighted on

page 81)

½ the total quantity of a 200gm yellow dahl (highlighted on

page 82)

1 full container of Coles’ chicken and sweet corn

(highlighted on page 82)

1 full container of Country Ladle chicken and sweet corn


½ container of the lentil and smokey bacon soup


1 full tetra pack of 250ml or 350ml Up and Go Energize

drinks (highlighted on page 83)

2 Hi Bran or Multi Grain Weet Bix biscuits (highlighted on

page 56), plus 1 cup of milk

Shopping Guide - Helen Bauzon Membership

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