New Years Resolution Diet Plan: Week 4

Welcome to Week 4!!!!!

How are you going? Are your clothes feeling better? Do you have more energy? Have you scheduled in your gym & other workouts? Are you using your food diary? You must plan, or you plan to fail. Have you had enough of toast, eggs & cereal for brekkie?? This weeks featured video recipe is: Breakfast Bar!!! Its gluten free, kj friendly & yummy!! You wont miss your fat & sugar-ladened cereals or muffins if you start off the day with this healthy option.

Further ideas & recipes: www.maintainmyweightloss.com

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W e i g h t - L o s s Breakfast:
1. French Toast with skinny hot chocolate or cappuccino. 2. 50g WBC Power Packed Cereal (Worlds Best Cereal) & 1/2 cup skim milk. 3. Egg & Bacon Muffin . 4. 40g WBC Bircher Muesli (Worlds Best Cereal) & 1/2 cup skim milk. 5. 50g WBC Porridge (Worlds Best Cereal) incl 1/4 cup skim milk (directions as per

P l a n Dairy:
[choose 1]

Lunch:
[large garden salad plus]

1. Salad, meat & low-fat cheese sandwich/ wrap. 2. Turkey Burger 3. Cheese & Vegetable Risotto 4. Turkey Wrap 5. Chicken & Sweet Corn Soup 6. Cheese Pizza 7. Nachos 7. Banana Split

1. 1 cup non-fat milk (including used in coffee/tea) 2. 200 low-fat/no-fat Yoghurt 3. Skinny Cow or Weight-Watchers Ice -Cream
4.

Dinner:
[large garden salad or bowl veggies plus]

1. Chicken Pizza 2. Chicken Parmigiana 3. Spinach & Ricotta Cannelloni 4. 120g steak or chicken with salad or with 1/2 cup noodles & veggies. 5. Shepherds Pie

Home-made chocolate mousse.

Dining Out?
1. Toast (1), 1 poached egg, boiled/grilled tomato, mushrooms & spinach. 2. Fruit salad with yoghurt. 3. Salad sandwich with meat/chicken/tuna. 4. Salad (any) with dressing on the side. 5. Steak/Chicken/Fish grilled with steamed veggies (dressings always on the side)

packet). 6. Breakfast Bar. 7. Mixed Berries with yoghurt & 1/4 cup untoasted Muesli (eg WBC).

Snacks & Desserts:

[choose 1]

1. Lemon Tart 2. Delicious Jam Tarts 3. Apple Crumble 4. Lemon Cheesecake 5. Protein Bar (50g) (Slim Secrets, Body Science, Body Trim, Atkins, IsoWhey, Well Naturally [see SHOP]) 6. Choc-Chip Cookies.

Fruit:

[choose 2]

1. Small-medium piece fruit 2. 1 cup fresh fruit salad (no juice) 3. 1/4 cup dried fruit or 1 Tbsp sultanas

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W e i g h t - L o s s
1. 1 tsp reduced fat margarine 2. Diet Jam or Vegemite. 3. 1 Tbsp sugar-free maple syrup. 4. Cinnamon 5. Fresh/Frozen berries

P l a n

A d d i t i o n a l
[choose 1]

F o o d

I t e m s

Breakfast Additions:

Limited Free Items:

1. 1 Tbsp Diet Topping 2. 1 Tbsp Queens sugar-free Maple Syrup 3. 2 tsp low-kj Hot Chocolate (eg Natvia Chocolate or Mocha) 4. 1 Tbsp low-fat dressing 5. 1/2 cup fresh/frozen berries 6. Diet Jam/Vegemite. 7. 1 tsp reduced fat margarine. 8. Herbs & spices (eg cinnamon).

[choose up to 3]

Free Items:
1. Diet Soft Drink 2. Black/herbal tea or coffee 3. Diet Jelly, Artificial or Organic Sweetener, Salsa.

Water:
Minimum 2 Litres water daily, more if exercising heavily.

Exercise: 6 days per week

Minimum 3 days per week: 20-30 minutes of interval training [cardio: 20 sec fast, 40 sec steady pace] (eg cross-trainer, treadmill, jogging, bike, swimming) OR Gym Class OR 1 hour fast-paced walking. 2 days per week resistance training [resistance: circuit of 2 sets of 15 reps, challenging weight (eg weights or gym class). 1 session of stretching (eg yoga, pilates, body balance class).

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F u r t h e r

i n f o r m a t i o n ,

c o n t a c t s

&

s t o r e

Websites: www.maintainmyweightloss.com, www.sweeterlifeclub.com & www.natvia.com.au we have 100s of recipes to fit in with your weight-loss & weight-maintenance plan. Facebook: https://www.facebook.com/Maintainmyweightloss Email: maintainmyweightloss@yahoo.com.au Shop & convenience items: note: any bars can be used as a snack following the MMWL diet: also available in our store (see our great range below) Video Recipes:

Atkins: Great for low-carb, meal replacement (on-the-go) or snack + fat shakes.

portion: Protein powders, bars &

Body Science: ZoTrim (the only appetite suppressant/thermogenic I recommend), proteins, shakes, barsall which fit into snack or meal replacement items .. Or for the gym junkies! BodyTrim: The complete kit, bars, cookies, protein/fit balls/bites & chocolate desserts! All fit into 1 snack portion. IsoWhey: Meal Replacements for dieters on-the-go! Bars, protein shakesall which fit into the snack or meal replacement items for those following MMWL diet plans. Natvia: Have your cake & eat it to with Natvia! Convert any of your recipes with spoon-for-spoon Natvia baking instead of sugar. Worlds Best Cereals (WBC): Fantastic, healthy cereals, bircher muesli & porridge! Slim Secrets: We all LOVE Slim Secrets bars, cookies & chippies!!! Again, all great snack items if you cant bake your own or dont have time. Slim Pasta!!! You HAVE to try Slim Pasta. Just use your usual recipes (or MMWL recipes!!) & save an additional 100 calories per 250g serve. Well Naturally: Mini protein bars & sugar-free chocolategreat for a snack! Gluten-Free Items: Keep watching for our range of flowers & gluten-free items & gift baskets! Gift Baskets!!!! Celebrate Christmas, birthdays, house-warmings for your dieting friends by sending them a gift basket from the MMWL shop. Choose any items & the Gift Basket option & we will have it delivered to them within 7 days!! If youre sick of feeling the pressure of Christmas Gifts, send a link to our shop to your friends & family for your Christmas or Kris Kringle present.

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W e i g h t - L o s s French Toast:
Ingredients:

P l a n :

R e c i p e s
Ingredients:

B r e a k f a s t

Egg & Bacon Muffin:

Tip Top English Muffin wholemeal 1 egg (43g) 25g (1 1/3 pieces) Primo 97% Fat Free Shortcut Rindless Bacon Directions: Poach or cook egg in non-stick pan.

2 slices(70g) Coles White Sandwich Loaf Bread 1 Tbsp Queens sugar-free Maple Syrup 1 egg white (small) 1 tsp Western Star 70% reduced fat Margarine Cinnamon (optional)

Serve with low-fat ice-cream, cream, mixed berries or vanilla yoghurt (optional) Directions: Heat non-stick pan on medium heat. Add margarine, melt. Whisk egg white & dip in slices of bread. Toast bread in egg white until brown, turn & brown on other side. Serve on plate with maple syrup drizzled on top. Sprinkle cinnamon if you wish. Note: Serve immediately.

Cook bacon in non-stick pan. Lightly toast English Muffin halves. Combine all & ready to eat.

Note: muffins may be frozen once cold.

Nutrition Panel

Nutrition Panel Serves 1 KJ 871 Cal 207 Protein 11.8 Fat 2.6 Sat Fat 0.9 Carbs 33.0 Serves 1 KJ Cal Protein Fat Sat Fat Carbs

1,201

287

8.5

10.8

2.9

34.0

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W e i g h t - L o s s
Ingredients:

P l a n :

R e c i p e s

B r e a k f a s t

Breakfast Bar:
50g (1/2 cup) protein powder (Bodytrim, BodyScience, IsoWhey) cup Quinoa flour 2 tsp baking powder tsp Xanthan gum 80 ml Cranberry juice cup Rice Flour Blend (see recipe below) 1/3 cup maple syrup 2 eggs 60g pure nut butter (or Nuttelex lite) 2 tsp canola oil 1 apple, grated 140g (1 cup): dried blueberries, cranberries or dates, chopped (or mixture) 1 cup WBC Worlds Best Cereal cup Natvia (organic sweetener) tsp salt Rice Flour Blend (makes 3 cups use cup)- combine: white rice flour potato starch tapioca flour (keep in air-tight container)

Directions: Preheat oven to 180c. Line a rectangular baking tin with baking paper (allow to extend over edge). Mix protein powder, quinoa flour, rice flour blend, baking powder, xanthan gum & tsp salt into a bowl (combine). In a food processor mix: cranberry juice, maple syrup, eggs, nut butter & oil until combined. Pour wet & dry ingredients together, ensuring there are no lumps. Add apple, dried fruits, cereal & Natvia until fully mixed. Place batter into the prepared tin & smooth out the top. Bake for 25-30 mins (turn around after 10 mins). Lightly brown. Remove the tin from the oven. Using the excess baking paper, gently slide off the paper onto a wire rack. When cool, cut into bars. Store in an airtight container for up to 3 days.

Nutrition Panel

Serves 10

KJ 854

Cal 203

Protein 5

Fat 5.9

Sat Fat 1.2

Carbs 31.6

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W e i g h t - L o s s
Ingredients:

P l a n :

R e c i p e s

L u n c h

Turkey Burger:
1 Steggles Crumbed Turkey Breast Steak (97% fat-free) 1 Wholemeal Round Roll (Bakers Delight). 1 Lettuce Leaf. 2 medium slices of Tomato. 2 medium slices of Beetroot (canned). 2 slices red onion Olive Oil Cooking Spray 1 Tbsp Cranberry Sauce (Ocean Spray, whole berry)
(optional: 1 Kraft Singles 97% Fat-Free Cheese Slice additional protein)

Directions: Pre-heat oven to 200 degrees celcius. Prepare a baking tray with aluminium foil or baking paper. Spray with cooking spray. Cook Turkey Fillet in the oven for 30 mins . Prepare salad on a plate. Toast wholemeal roll halves. Top bottom half of bun/roll with beetroot, tomato ,cheese, lettuce, chicken fillet, & onion. Serve with cranberry sauce.

Nutrition Panel

Serves 1

KJ 1,366

Cal 325.2

Protein 25.5

Fat 4.5

Sat Fat 1.1

Carbs 42.9

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W e i g h t - L o s s
Ingredients: 2 cups Arborio Rice 100 ml wine 1 cups Celery & carrot (cubed) 12 Florets broccoli (small florets) 1 shallot, chopped 375g chopped mushrooms

P l a n :

R e c i p e s

L u n c h

Cheese & Vegetable Risotto:

900ml chicken stock =3 tsp salt-reduced stock powder Parsely Cracked Pepper (to taste) 185g Aldi Emporium Fetta Sun-dried Tomato Cheese 2 cloves (or 2 tsp) garlic/paste Cracked Pepper (to taste) Beetroot (canned).

Directions: Boil water, add stock & stir. Let stand. Chop vegetables. Heat non-stick pan on medium heat & add celery, carrot & broccoli. Cook for 4 mins, stirring occasionally. Add shallots & garlic to the pan. Stir, and then add rice. Stir for 1 min. Add wine & stir until absorbed. Add stock gradually, stirring with a wooden spoon until liquid absorbed each time before adding more stock. Reduce heat to a simmer & cook for approximately 20 mins. Add more boiling water gradually if rice begins to stick to pan. Stir every couple of mins. Add chopped mushrooms, stir on medium heat for 2 mins. Remove from the heat & stir in feta & cracked pepper. Serve
Nutrition Panel Serves 1 KJ 1,390 Cal 331 Protein 12.1 Fat 5.0 Sat Fat 3.1 Carbs 54.7

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W e i g h t - L o s s
Ingredients: 1 Mission Wholemeal Lebanese Bread

P l a n :

R e c i p e s

L u n c h

Turkey Wrap:

80g Hans Luncheon Meats 97% fat-free Turkey 2 Tbsp (20g) Old El Paso Hot Taco Sauce Oregano & pepper to taste (optional).
Add your own free non-starchy vegetables (eg roasted capsicum, mushrooms, tomatoes). Note: if you add cheese, add this to the nutritional content & meat protein serves.

Directions: Spoon taco sauce over wrap. Add Turkey & any other non-starchy vegetables. Add oregano & pepper (optional). Fold over wrap & grill. Serve with additional salad.

Note: wraps may be frozen once grilled & cooled

Nutrition Panel Serves 1 KJ 1,177 Cal 280. 2 Protein 23.6 Fat 3.4 Sat Fat 0.4 Carbs 37.9

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W e i g h t - L o s s
Ingredients: 250g chicken breast, steamed & shredded 1 spring onion, sliced 1 tsp sesame oil 420g can creamed corn

P l a n :

R e c i p e s

L u n c h

Chicken & Sweet Corn Soup:

1 tsp Reduced Salt Continental Chicken Stock 1 cup water. Cracked pepper (to taste)
Serve with a dinner roll for lunch (optional)

Directions: Steam chicken breast for 20 mins, allow to cool & shred/cube. Heat the sesame oil in a saucepan Add the creamed corn, stock powder, water, chicken & pepper Stir to heat through & serve. Note: Serve immediately.

Nutrition Panel

Serves 1

KJ 727

Cal 173.1

Protein 16.5

Fat 2.9

Sat Fat 0.5

Carbs 18.3

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W e i g h t - L o s s
Ingredients: Base: Tbsp Dry Yeast (8.5g) 3 Tbsp warm water

P l a n :

R e c i p e s

L u n c h

Cheese Pizza:

cup milk (Lite Vita Soy) (125 ml) (warmed e.g. microwave 20 secs) 2/3 cup Wholemeal Plain Flour Pizza: 1 cup Perfect Italiano Light Mozzarella 100ml tomato puree 1 tsp minced garlic 1 tsp minced chilli Cracked pepper, parsley & oregano (to taste) Non-Starchy vegetables (e.g. capsicum, mushroom, eggplant) Directions: Pastry: Dissolve yeast in water, mix. Combine with warmed milk. Leave in warm place for 5 mins & allow mixture to sit & yeast to start to bubble. Mix together with sifted flour. Knead with floured hands for 5 mins. Leave in greased bowl, covered, in a warm area for approx 40 mins, or until dough has doubled in size. Gently press onto greased or non-stick pizza tray. Pizza: Combine tomato puree, garlic, chilli, pepper, parsley & oregano. Spoon tomato mix on pizza, to edges. Spread cheese on pizza. Add any additional free vegetable toppings you wish. Bake at 180 degrees celcius for 25 mins. Note: pizzas may be frozen once cold.
Nutrition Panel

Serves 3 (lunch)

KJ 926.5

Cal 220.6

Protein 15.3

Fat 5.7

Sat Fat 2.9

Carbs 25.1

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W e i g h t - L o s s
Ingredients:

P l a n : Nachos:

R e c i p e s

L u n c h

1 Mission Wholemeal Lebanese Bread, cut into triangles Garlic Olive Oil Spray. 1 Tomato, chopped. cup mushrooms, chopped. 2 Tbsp Old El Paso Hot Taco Sauce. 1 Tbsp (1/8) Avocado, ripe. Tabasco Sauce (to taste) Lemon Juice (to taste) Cracked pepper & minced garlic (to taste) 25g Extra Light Grated Cheese (or beans, if preferred)
(optional: 1 Tbsp Extra Light Sour Cream).

Directions: Pre-heat oven to 180 degrees celcius. Place Lebanese Bread on a lined baking tray. Spray both sides of Lebanese Bread triangles with garlic Olive Oil Spray. Cook for 10-15 mins, turning once to crispen. Mash avocado with Tabasco, lemon juice, pepper & garlic. Arrange triangles on a plate with cheese, tomato, mushrooms, guacamole & light sour cream. Serve.

Nutrition Panel Serves

1 (lunch + fat serve)

KJ
1,427

Cal
339.8

Protein
17.7

Fat
8.9

Sat Fat 3.4

Carbs
44.3

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W e i g h t - L o s s
Ingredients: Tart Case:

P l a n :

R e c i p e s

S n a c k / D e s s e r t s

Lemon Tart:

2 tsp Natvia (natural sweetener) 100g Wholemeal S.R. Flour 1 egg white (small) 1 Tbsp Western Star 70% reduced fat Margarine 1 tsp Vanilla Essence Tart: 100g Yoplait For-Me Lemon Meringue Yoghurt 50ml lemon juice (2 lemons) & grated lemon rind 2 egg whites 2 tsp Natvia (natural sweetener)
Serve with low-fat ice-cream, cream or vanilla yoghurt (optional)

Directions: Tart Case: Sift Flour Blend Natvia & margarine in a food processor. Add Vanilla Essence & egg white, blend. Mix to a slightly sticky dough. Place in a bowl in the fridge for 1 hour to chill. Press into greased casserole dish. Press a few light holes in base with a fork. Pre-heat oven to 180 degrees celcius. Blind bake for 15 mins (with greased paper & rice/pastry weights). Cool in pan. Tart: Beat egg whites until peaks form. Add yoghurt, lemon juice, rind & Natvia. Place into cooled tart case. Bake for 25 mins until slightly wobbly. Allow to cool in casserole dish.
Serve with cream, ice-cream or vanilla yoghurt. Note: Serve slightly warm, or let cool in fridge to set further.

Serves 4 5 (with 1 Tbsp light dairy whip)

KJ 581 542

Cal 138.3 129.0

Protein 7.5 6.4

Fat 2.0 3.0

Sat Fat 0.8 1.6

Carbs 21.1 17.9

Nutrition Panel

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W e i g h t - L o s s

P l a n :

R e c i p e s

B r e a k f a s t / s n a c k

Delicious Jam Tarts:

Ingredients:
(serves 7 for a snack) Ingredients: Pastry: 22g 1 Tbsp Natvia (baking) sweetener 30g 1 Tbsp Nuttelex Light margarine, melted 20ml 1 Tbsp Physical no-fat milk 1 egg (58g egg) cup (140g) Self Raising Flour (sifted) Topping: 180g (7 flat Tbsp) Jam your choice. Directions: Preheat oven to 180 degrees celcius. Melt butter. Whisk egg. Sift flour. Combine all ingredients for pastry. Press pastry together & place on a board covered with floured baking paper. Separate into 7 equal portions. Roll out pastry to 35mm thickness & cut out each base using a coffee cup. Press pastry into each case, including the sides of the tart case. Use baking beads or additional tart cases to keep pastry from rising too high. Blind bake for 20 minutes. Remove baking beads or weighted tart cases. Spoon in jam. Bake in the oven for a further 5 minutes. Remove from tart cases & place on baking tray to cool. Serve with weight-watchers custard, low-fat ice-cream, cream, vanilla yoghurt or frozen berries (optional)

Note: muffins may be frozen once cold.

Serves 7 (snack) KJ Calories 167 Protein Fat Sat Fat 1 Carbs JC 1 grain &1/2 fruit

698

29

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W e i g h t - L o s s

P l a n :

R e c i p e s

S n a c k s / D e s s e r t s

Apple Crumble:
Ingredients: Base: 1 Green Apple (medium) 1 spoon Natvia (organic sweetener) Drop of Vanilla Extract Water, to cover tsp Cornflour Crumble: cup WBC Cereal (*** see our SHOP ***) 1 tsp Natvia or Stevia (*** see our SHOP ***) 1 tsp Western Star 70% Reduced Fat Butter Drop of Vanilla Extract egg white Dash of Nutmeg/Cinnamon (to taste) Directions: Preheat oven to 180C. Peel, core & slice apple. Place in a saucepan & cover with water. Boil gently for 15 mins. Let cool. Add Stevia/Natvia, vanilla & stir in cornflour. Mix together Crumble topping. Place apples in a greased ramekin dish (eg canola spray). Cover with Crumble topping & bake for 20 mins until Crumble is golden. Place hot ramekin on a plate to serve (hot). Serve with 1 Tbsp Low-Fat Dairy Whip Cream, Ice-cream or Swiss Vanilla Yoghurt.

Nutrition Panel:

Serves 1

KJ

Cal

Protein

Fat

Sat Fat

Carbs

828.0

197

5.7

3.5

0.9

33.2

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W e i g h t - L o s s

P l a n :

R e c i p e s

S n a c k s / D e s s e r t s

Lemon Cheesecake:
Ingredients: 10 Woolworths Milk Arrowroot Biscuits 2 Tbsp (60g) Western Star 70% reduced-fat Margarine 100ml lemon juice 1 Tbsp Gelatine (14g) 200g Perfect Italiano Extra Light Ricotta Cheese 150g Philadelphia Cream Cheese, Extra Light 2 Tbsp Natvia (sweetener) (4g) (*** see our SHOP ***) Rind of 1 Lemon = 2 tsp 1 Egg White (large grain fed if possible) Directions: Biscuit Base: Crush biscuits in a food processor until they resemble breadcrumbs. Melt margarine. Combine biscuits & margarine until mixture sticks together. Grease a 20cm spring-form pan, or use non-stick bowls for individual cheesecakes. Firmly press biscuit base into separate bowls & chill in fridge. Overnight if possible. Cheesecake: Heat the lemon juice for 30 secs in the microwave. Sprinkle with gelatine & whisk together. Cool. Blend cheeses, sweetener & lemon rind in food processor. Gently blend in the cooled lemon/gelatine mix. Whisk egg white with electric beaters until peaks form. Whisk egg whites gently into the lemon mixture. Pour evenly into the prepared biscuit base/s. Chill overnight (if possible) or until firm.Serve with fruit &/ or a small amount of Light Dairy Whip Cream, if desired. Note: cheesecakes may be frozen once firm, thaw in refrigerator for 1 hour prior to serving.
Nutrition Panel Serves 7 KJ Cal Protein Fat Sat Fat Carbs

434.3

103

7.9

4.5

2.5

7.5

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W e i g h t - L o s s

P l a n :

R e c i p e s

S n a c k s / D e s s e r t s

Chocolate Chip Cookies:

Ingredients:
160g Self-Raising Flour 1 egg white 100g (1/2 cup) Natvia/Stevia (***

see our SHOP ***)

60g Western Star 70% reduced-fat margarine Mars Lite Bar (37g) or BodyTrim Choc Caramel Crunch (50g) or Slim Secrets Cookies & Cream Bar (40g) or Body+ Swiss Chocolate Bar (40g) or Atkins Endulge Milk Chocolate Bar (30g) (*** see our SHOP ***)

Optional Serving Idea: Replace Mars Bar with crumbled White Tim Tam

Directions: Preheat oven to 180 degrees celcius. Combine all ingredients, crumb. Gather into loose balls & place on greased baking tray. Cook for 20 mins, let cool.
Nutrition Panel Serves 1 KJ Cal Protein Fat Sat Fat Carbs

610

145

6.5

3.5

1.8

19.5

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W e i g h t - L o s s

P l a n :

R e c i p e s

S n a c k s / D e s s e r t s

Banana Split:
Ingredients: 1 small banana 1 tub Skinny Cow English Toffee Ice Cream Sundae
Serve with low-fat cream, Cottees Diet Caramel Topping or Queens sugar-free maple syrup or cinnamon (optional)

Directions: Split banana in 2. If desired, microwave Ice-Cream 15 seconds to soften. Spoon ice-cream over banana. Add optional toppings if you require (add extras to nutritional content & serves).

Note: Serve immediately.

Nutrition Panel

Serves 4

KJ 767

Cal 182.6

Protein 5.6

Fat 2.3

Sat Fat 1.5

Carbs 25.2

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W e i g h t - L o s s
Ingredients: Base: Tbsp Dry Yeast (8.5g) 3 Tbsp warm water

P l a n :

R e c i p e s

D i n n e r

Chicken Pizza:

cup milk (Lite Vita Soy) (125 ml) (warmed e.g. microwave 20 secs) 2/3 cup Wholemeal Plain Flour Pizza: 200g Ridders (or Aldi) chicken 100ml tomato puree 1 tsp minced garlic 1 tsp minced chilli Cracked pepper, parsley & oregano (to taste) Directions: Pastry: Dissolve yeast in water, mix. Combine with warmed milk. Leave in warm place for 5 mins & allow mixture to sit & yeast to start to bubble. Mix together with sifted flour. Knead with floured hands for 5 mins. Leave in greased bowl, covered, in a warm area for approx 40 mins, or until dough has doubled in size. Gently press onto greased or non-stick pizza tray. Pizza: Combine tomato puree, garlic, chilli, pepper, parsley & oregano. Spoon tomato mix on pizza, to edges. Chop chicken & place on pizza. Add any additional free vegetable toppings you wish. Bake at 180 degrees celcius for 25 mins.
Note: pizzas may be frozen once cold.

Serves 2 (dinner) 3 (lunch)

KJ 1345.8 897.2

Cal 320.4 213.6

Protein 29.1 19.4

Fat 3.3 2.2

Nutrition Panel

Sat Fat 0.6 0.4

Carbs 39.1 26.1

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W e i g h t - L o s s
Ingredients: 1.5 (100g) Ingham Lite Breast Appetisers 1 small potato (100g) Spray garlic olive oil 1 small carrot, sliced

P l a n :

R e c i p e s

D i n n e r

Chicken Parmigiana:

cup (45g) frozen Country Harvest peas, corn & capsicum 1 Tbsp Perfect Italiano Light Mozzarella cheese 1 Tbsp Leggoes Pizza Sauce (tomato paste) Olive Oil spray (optional: garlic flavour) Directions: Preheat oven to 200C. Bake wedges of potato sprayed with garlic olive oil, cracked pepper & oregano for 25 mins on lined & greased baking tray. Spray a separate lined baking tray with olive oil spray. Spoon Pizza Sauce & Mozzarella onto chicken. Bake for 20 mins. Boil sliced carrot & mixed vegetables for 5 mins. Serve.
Nutrition Panel

Serves 1

KJ 1,323.0

Cal 315.0

Protein 29.4

Fat 4.2

Sat Fat 0.9

Carbs 33.2

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W e i g h t - L o s s
Ingredients: cup Kraft Extra Light Ricotta Cheese. cup baby spinach

P l a n :

R e c i p e s

D i n n e r

Spinach & Ricotta Canneloni:

cup (125g) SPC Diced Tomato (with onion, garlic & basil) cup chopped mushrooms (2 * cups) Pro Chef Garlic Olive Oil Spray. cup chopped zucchini tsp Minced chilli 2 * tsp Minced Garlic Oregano & cracked pepper. Additional water if required. Additional Ingredients: 4 Cannelloni Shells cup (20g) Perfect Italiano Light Mozzarella cheese Directions: Sauce: Heat a non-stick pan on medium heat, spray with Olive Oil spray. Add cup mushrooms, zucchini (to brown). Then, add herbs & spices & Diced Tomato. Reduce heat & simmer for 20 mins, stirring occasionally. Cannelloni: In a food processor, process cup mushrooms, garlic & baby spinach. Add cracked pepper, oregano (to taste) until smooth. Combine with Ricotta Cheese. Fill Cannelloni shells with Ricotta mix. (fill upright on cling wrap to fill) Preheat oven to 200C. Spray 1 (large) ramekin with olive oil spray. Spoon a small amount of sauce liquid into the base of the dish. Place filled Cannelloni shells into ramekin. Top with Sauce & sprinkle with Mozzarella cheese. Bake for 30 mins. (note: you may wish to place individual ramekin on a baking tray as it will be hot). Serve hot.
Nutrition Panel Serves 1 KJ 1,256 Cal 299.1 Protein 21.7 Fat 5.8 Sat Fat 3.1 Carbs 40.7

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W e i g h t - L o s s
Ingredients: Pie Filling: 500g Coles 5-staf Beef Mince Weight-Watchers Brown Onion Gravy

P l a n :

R e c i p e s

D i n n e r

Shepherds Pie:

Instant Potato Mix & water or 250g potatoes 1 Tbsp Tomato Sauce 2 Tbsp Worcestershire Sauce 140g Leggoes Pizza Sauce (garlic, onion & herbs) 375g chopped mushrooms Cracked Pepper & Oregano (to taste) 1 Cup onions (eg frozen) 110g Low-Fat Pie Pastry: 2/3 cup wholemeal plain flour (100g) 1/3 cup white S.R. flour (65g) 3 Tbsp Flora Pro-Active (70% less fat Margarine 2 Tbsp Perfect Italiano Extra Light Ricotta Cheese cup iced water Directions: Pastry: Grease large muffin tray or pie dishes. Mix together sifted flours Cut in well chilled margarine (using a knife), until margarine is broken up. Cut in ricotta cheese. Stir in iced water using a fork, only adding liquid to dry areas. Form into a smooth ball and knead a few times. Refrigerate until required. Use all of pastry for bases. Roll out pastry, being careful to lift rolling pin as you reach the edge. You may wish to cover a board with glad-bake & sift flour to roll out pastry. Place in a pie dish (or large muffin tray), score base with a fork, fill (refer below) & cover with mashed potato. Bake for approximately 40 mins @ 190 degrees celcius. Pies: Heat a non-stick pan & cook all pie filling ingredients. Make up mashed potato.
Note: pies may be frozen once cold.

Serves 7 (lunch) 6 (dinner)

KJ 1,152.6 1,344.7

Cal 274.4 320.2

Protein 18.6 21.7

Fat 6.9 8.1

Sat 2.7 3.2

Carbs 29.5 34.4

Nutrition Panel

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P l a n :

R e c i p e s

D a i r y

Chocolate Mousse:
Ingredients: 200 ml chilled water 50ml boiling water Tbsp Gelatine 2 heaped Tbsp Diploma or Woolworths Skim Milk Powder scoop IsoWhey or BodyScience Whey Protein (eg Chocolate, choc-banana or choc-mint flavour) (*** see our SHOP ***) Drop of peppermint essence (optional)

Optional Serving Idea: Serve with Diet Topping & 1 Tbsp Light Dairy-Whip Cream (optional)

Directions: Dissolve gelatine in 50ml boiling water Mix all ingredients (including gelatine) with an electric mixer for approx 2 1/2 mins, or until frothy. Pour into bowl, cover & allow to set in fridge (approx 2 hours).

Note: Serve once set/smooth consistency.

Nutrition Panel

Serves 1

KJ

Cal

Protein

Fat

Sat Fat

Carbs

817

195

26.0

2.0

1.2

16.7

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Week No: ..............

P l a n :

F O O D

D I A R Y

Day / Date: ...... / ........... Weight: ..........

Kg Lost to Date: ................ Kg to go to Goal: ............... Goal Weight: ....................

Measurements (cm): Waist ..... Chest ..... Hips ..... Arms ..... Legs .....

Breakfast: -Dinner: -Snack / Dessert: -Fats:

Lunch: -Dairy: -Fruit: -Additional Foods? Note your emotions vs real hunger:

- Limited Free Foods: -8 Glasses Water

Free Foods: -Exercise (30 mins)

Comments on today .. thoughts for tomorrow .. challenges?

Further ideas & recipes: www.maintainmyweightloss.com

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Diet Tip #4:

P l a n :

D I E T

T I P S

Understand the Power & limitations of Exercise. Boundaries to losing weight.

For a more extensive list see: http://www.maintainmyweightloss.com/index_files/Page837.html

Boundaries to losing weight:

Are you under pressure? This can restrict your ability to lose weight. Enjoy some fresh air, chat to a friend or get distracted instead of eating. However, try to resolve the problem rather than sweeping it under the carpet. Is the issue something you can control? If not, then try not to worry. If you can, take steps to fix the situation. Make sure you drink your 6-8 glasses of water (more if you exercise) Make sure you get enough sleep. Broken or reduced sleep restricts your energy levels & ability to make the right choices. If youre tired, youre less likely to exercise & will reward your tiredness with the wrong food choices.

Further ideas & recipes: www.maintainmyweightloss.com