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8/21/2019 Menu plan for weight loss
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BACK-ON-TRACKchallengeWEEK 01.com.au
8/21/2019 Menu plan for weight loss
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32
(APPROX 150 CALORIES)
These are our base level
snacks, designed to support
weight loss goals.
(APPROX 200 CALORIES)
If your goal is healthy eating
and/or weight maintenance,
choose from this group.
cup low fat yoghurt
with cup berries+ 1 tspALPS Blend
1 piece wholegrain
toast with 2 tsp
peanut butter
10 almonds with
a piece of fruit
1 slice wholegrai n toast
with 2 tbs cottage cheese
& 3 slices of avocado
2 XL hard boiled eggs
& vegetable sticks
+ 4 walnut halves
95g tin tuna in springwater
with 2 corn thins
& sliced tomato
Banana smoothie
(1 banana + 1 cup skim milk
+ 2tbs low fat yoghurt)
1 piece wholegrain toast
with 40g feta + 4 olives
1 cup vegetables with
3 tbs skinny hummus
1 pear + 30g low fat
cheese
(APPROX 400 CALORIES)
Our mini meal snacks are great
for pre/post workouts, especially
designed to support intense training
and build lean muscle.
2 poached eggs, 2 slices soy
linseed toast, pan fried diced
mushroom, diced tomato, 20g baby
spinach and 2 tsp grated parmesan
Toss together 125g tin four
bean mix (rinsed), 95g tin
sweet chilli tuna & 1 egg
withBasic Salad
220g tin baked beans,30g grated reduced fat
tasty cheese on 2 slices
wholegrain toast
2 multigrain Weetbix,
1 banana, cup skim milk
and cup reduced fat
Greek yoghurt
2 sushi handrolls
(tuna/salmon)
GROUP ASNACKS
GROUP BSNACKS
GROUP C
SNACKS
Weve categorised your snacks into 3 convenient groups: perfect for when you need to lose weight
(GROUP A); snacks for when you need to maintain your current weight (GROUP B); and snacks
that are ideal for building lean muscle, or to support intense training (GROUP C).
snack listBACK-ON-TRACKchallenge.com.au
8/21/2019 Menu plan for weight loss
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BREAKFAST
Herbal tea withyour breakfast
every morning
LUNCH
A glass of water
before lunch will
help reduce your
appetite
DINNER
A glass of water
during preparation
and with your
dinner
FOR
MEN
B:Breakfast L:LunchD:Dinner
B: cup untoasted muesliand 3 tbs skim milk
D: + 3 tspALPS Blen dand 3cup low fat Greek yoghurt
- - - - - - - - - - - - - - - - - - - -
as above
B: + 2 tsp peanut butterL: + 4 slices avocadoD: + 1 piece of fruit- - - - - - - - - - - - - - - - - - - -
B: + 1 tbs peanut butter L: + 4 slices avocado and
1 tspALPS Blend
B: + 1 tbs peanut butterL: + Berry Yoghurt Snack- - - - - - - - - - - - - - - - - - - -
as above
Simple Berry Bircher Mango Breakfast Smoothie Oatbran Protein Smoothie
BBQ Corn & Zucchiniwith Chickpeas
Farro & Kale Saladwith 1 piece of fruit
Ham & Salad Sandwichand 1 piece of fruit- - - - - - - - - - - - - - - - - - - -
Cheese & SaladSandwich
Farro & Kale Saladwith 1 piece of fruit
BBQ Corn & Zucchiniwith Chickpeas
withBasic Grilled Steak- - - - - - - - - - - - - - - - - - - -
BBQ Corn &Zucchini withChickpeas andBanana Yoghurt
Snack
Basic Grilled Fish withCauliflower BroccoliTabouleh
- - - - - - - - - - - - - - - - - - - -
Cauliflower BroccoliTabouleh tossed with400g tin lentils
SNACK
SNACK
SNACK
Enjoy a herbal tea
Glass of water throughout the afternoon and aGroup A snackfrom our Snack List with a skim milk tea or coffee
Glass of water throughout the morning and a Group A snackfrom our Snack List with a skim milk tea or coffee
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYMONDAY
Vegetarian Leftover from previous meal. Menu serves 1 person.
Actual recipes are in BOLD & can be found on the following pages.
Please note: Individuals may have specific calorie requirements and additional calories may be required for increased training needs.
L: + Coconut & Da te Muffi ns
D: + 1 piece of fruit- - - - - - - - - - - - - - - - - - - -
as above
B: + 1 tbs peanut butterL: + 20g cashewsD: + 2 tspALPS Blen d
- - - - - - - - - - - - - - - - - - - -
B: + 1 tbs peanut butter L: + 3 slices avocado D: + 3 tspALPS Blend
B: Bircher Plus
L: + Berry Yoghurt Snack
- - - - - - - - - - - - - - - - - - - -
as above
B: + 1 slice wholegrain breadL: + Coconut & D ate Muffi ns
- - - - - - - - - - - - - - - - - - - -
as above
Basil & Goat's Cheese
Omelette with 2 sliceswholegrain toast
Oatbran Protein Smoothie Bircher Muesli Poached Egg with
Smashed Avocado andTomato and 2 slices ofsmoked salmon- - - - - - - - - - - - - - - - - - - -
Poached Egg withSmashed Avocadoand Tomato
Cauliflower BroccoliTabouleh tossed with100g tinned salmon inspringwater
- - - - - - - - - - - - - - - - - - - -
CauliflowerBroccoli Tabouleh
Easy Stir-Fry Chickenwith cup cookedbrown rice
- - - - - - - - - - - - - - - - - - - -
Sweet Potato
& Toasted WalnutTaco
Ham Quesadillawith Basic Salad
- - - - - - - - - - - - - - - - - - - -
Gado Gado plus1 extra hard-boiled
egg
South of the BorderTacos
- - - - - - - - - - - - - - - - - - - -
Mushroom &Quinoa Tart with
Simple Salad withAlmonds
Easy Stir-Fry Chicken withcup cooked brown rice
- - - - - - - - - - - - - - - - - - - -
Sweet Potato &Toasted Walnut TacoandBasic Salad
Miso Salmon withBasicSalad
- - - - - - - - - - - - - - - - - - - -
Gado Gado with1 tspALPS Blend
South of the Border Tacos
- - - - - - - - - - - - - - - - - - - -
Mushroom & QuinoaTart with Simple Saladwith Almonds
Spiced BBQ Beef andSimple Salad with Almonds
- - - - - - - - - - - - - - - - - - - -
Lemon Pepper TofuwithGinger & SesameGreens and 2 tspALPSBlend
Enjoy a herbal tea
Glass of water throughout the afternoon and aGroup A snackfrom our Snack List with a skim milk tea or coffee
Glass of water throughout the morning and a Group A snackfrom our Snack List with a skim milk tea or coffee
1600CALS
1300CALS
WEEK 01
menu planBACK-ON-TRACKchallenge.com.au
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1 cup pumpkin seeds
1 cup sunflower seeds
1 cup toasted flaked almonds
cup flaxseeds
cup sesame seeds
cup poppy seeds
cup chia seeds
ALPS BLEND
Combine all ingredients and store in an airtight container.
NUTRITIONAL INFORMATION(2tsp per serve)
ENERGY 177kJ | CALORIES 42cal | FIBRE 0.9g
CARBS 0.6g | SUGARS 0.2g | PROTEIN 1.7g
FAT 3.8g | SAT.FAT 0.4g
DID YOU KNOW?
Adding healthy fats into your diet not only helps
memory but keeps hunger and wrinkles at bay!
MAKES 4 CUPSVeg DairyFree
DiabetesFriendly
GlutenFree
NUTRITIONAL INFORMATION(per serve)
ENERGY 1520kJ | CALORIES 363cal | FIBRE 8.2g
CARBS 59.8g | SUGARS 36.6g | PROTEIN 16.2g
FAT 5.4g | SAT.FAT 1.8g
cup untoasted low-fat muesli
170g tub of low fat vanilla yoghurt
cup frozen mixed berries
SIMPLE BERRY BIRCHER
Combine muesli and yoghurt in a small bowl, top with frozen
berries, cover and leave overnight in the fridge.
SERVES 1Veg DiabetesFriendly
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1 cob of corn, in husk
2 small zucchinis, sliced
6 snow peas, sliced
400g tin chickpeas, well rinsed
1 tsp poppy seeds
20 mint leaves
1 tbs chopped walnuts, toasted
DRESSING
2 tsp tahini
2 tsp lemon juice
2 tsp water
BBQ CORN & ZUCCHINIWITH CHICKPEAS
Heat BBQ or grill over medium heat and cook corn, still in husk,
turning every few minutes for around 10 minutes. Cool slightly,
then remove husk and slice kernels off the cob.
Spray zucchini with oil and cook a few minutes each side,
until softened and beginning to brown.
Whisk together dressing ingredients.
Place snow peas, chickpeas, poppy seeds and dressing in
a salad bowl and toss through cooled corn and zucchini.Top with mint leaves and walnuts.
SERVES 2
NUTRITIONAL INFORMATION(per serve)
ENERGY 1093kJ | CALORIES 261cal | FIBRE 11g
CARBS 27g | SUGARS 4g | PROTEIN 12.7g
FAT 10.6g | SAT.FAT 1g
Veg DairyFree
DiabetesFriendly
GlutenFree
NUTRITIONAL INFORMATION(per serve)
ENERGY 1230kJ | CALORIES 294cal | FIBRE 11.7g
CARBS 42g | SUGARS 5.7g | PROTEIN 14.4g
FAT 8.3g | SAT.FAT 1.2g
cup farro, rinsed
1 cups vegetable stock
2 tsp sesame oil
2 tsp brown rice vinegar
(or cider vinegar)
2 tsp soy sauce
2 tsp lemon juice
1 tsp finely chopped red chilli
bunch of kale, washed & dried
8 brussel sprouts, finely
shredded
1 spring onion, finely sliced
2 tsp toasted sesame seeds
FARRO & KALE SALAD
SERVES 2
Place farro and stock in a saucepan and bring to a simmer and
cook for 20 minutes or until all stock is absorbed and the grains
are al dente.
Combine oil, vinegar, soy, lemon juice and chilli in a bowl. Strip
kale leaves from hard stems, roughly chop the leaves and
massage the dressing into them. This will help soften them.
Once farro is cooked, stir through shredded sprouts and cook
for a few minutes, tossing constantly. Toss kale through farro
mixture, add spring onion and scatter over sesame seeds to
serve.
DiabetesFriendly
DairyFree
Veg
HANDY HINTYou can replace farro with pearl barley
or try brown rice for gluten-free version.
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NUTRITIONAL INFORMATION(per serve)
ENERGY 1039kJ | CALORIES 248cal | FIBRE 3.3g
CARBS 38g | SUGARS 33g | PROTEIN 20g
FAT 1.8g | SAT.FAT 0.7g
1 cup skim milk
1 scoop vanilla protein powder
1 tbs rolled oats
1 cup sliced mango
1 ice cube
MANGO BREAKFASTSMOOTHIE
Blend all ingredients for a few minutes & serve.
Drink a glass of water when finished.
SERVES 1Veg DiabetesFriendly
100g steak
salt & pepper
BASIC GRILLED STEAK
Spray steak with oil and season with salt and cracked pepper
(or other dry spice mix to taste.) Heat a chargrill plate, BBQ
or non-stick frypan over medium-high heat. Cook steak 3-4
minutes each side. Remove from heat, cover and allow to rest
for 3-4 minutes before serving.
SERVES 1
NUTRITIONAL INFORMATION(per serve)
ENERGY 536kJ | CALORIES 128cal | FIBRE 0g
CARBS 0g | SUGARS 0g | PROTEIN 20.9g
FAT 4.8g | SAT.FAT 1.6g
DairyFree
DiabetesFriendly
GlutenFree
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NUTRITIONAL INFORMATION(per serve)
ENERGY 557kJ | CALORIES 133cal | FIBRE 1.6g
CARBS 17.4g | SUGARS 15.7g | PROTEIN 10g
FAT 2.1g | SAT.FAT 0.4g
cup skim milk yoghurt
sliced banana
1 tspALPS Blend
SERVES 1
BANANA YOGHURT SNACK
Place yoghurt in a bowl and stir through banana.
Top with ALPS Blend.
Veg DiabetesFriendly
GlutenFree
NUTRITIONAL INFORMATION(per serve)
ENERGY 1393kJ | CALORIES 333cal | FIBRE 9.5g
CARBS 44g | SUGARS 22g | PROTEIN 19.9g
FAT 9.5g | SAT.FAT 3.8g
cup skim milk
cup low fat Greek-style yoghurt
cup low fat cottage cheese
3 tbs oat bran
2 tsp chia seeds
banana
1 tsp vanilla extract
1 tsp Natvia (optional)
4 ice cubes
OATBRAN PROTEINSMOOTHIE
Blend all ingredients until thick and creamy
and serve immediately.
SERVES 1Veg DiabetesFriendly
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NUTRITIONAL INFORMATION(per serve)
ENERGY 1121kJ | CALORIES 268cal | FIBRE 9g
CARBS 33.7g | SUGARS 8.6g | PROTEIN 18.8g
FAT 6g | SAT.FAT 1.3g
2 slices wholegrain bread
2 tsp wholegrain mustard
50g lean ham
1 medium sliced tomato
4 slices cucumber
2 tbs grated carrot
2 tbs grated beetroot
15g lettuce leavesor salad greens
HAM & SALAD SANDWICH
SERVES 1DiabetesFriendly
Spread bread with mustard, add ham, tomato, cucumber,
carrot, beetroot and lettuce.
Season with cracked pepper, cut in half to serve.
DairyFree
NUTRITIONAL INFORMATION(per serve)
ENERGY 1410kJ | CALORIES 338cal | FIBRE 6g
CARBS 33.5g | SUGARS 8.7g | PROTEIN 17g
FAT 14.6g | SAT.FAT 7.6g
2 slices wholegrain bread
2 tsp wholegrain mustard
30g low fat tasty cheese
1 medium tomato, sliced
4 slices cucumber
2 tbs grated carrot
2 tbs grated beetroot
15g mixed lettuce
CHEESE & SALAD SANDWICH
Spread bread with mustard, add cheese, tomato, cucumber,
carrot, beetroot and lettuce.
Season with cracked pepper, cut in half to serve.
SERVES 1Veg DiabetesFriendly
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cup skim milk yoghurt
cup frozen mixed berries
1 tspALPS Blend
BERRY YOGHURT SNACK
Place yoghurt in a bowl and top with berries and ALPS Blend.
NUTRITIONAL INFORMATION(per serve)
ENERGY 629kJ | CALORIES 150cal | FIBRE 2.7g
CARBS 13.6g | SUGARS 10g | PROTEIN 13g
FAT 4g | SAT.FAT 1.8g
SERVES 1Veg DiabetesFriendly
GlutenFree
NUTRITIONAL INFORMATION(per serve)
ENERGY 726kJ | CALORIES 174cal | FIBRE 0.1g
CARBS 0.2g | SUGARS 0.2g | PROTEIN 30g
FAT 5.6g | SAT.FAT 1.5g
150g fish fillets (flake or fish
of choice) per person
salt & cracked pepper
4lemon
BASIC GRILLED FISH
SERVES 1DiabetesFriendly
GlutenFree
Heat a non stick grill pan over medium-high heat for a few
minutes.
Spray fish with oil spray, season with salt & pepper and cook
for 3-4 minutes on each side, depending on the thickness.
Serve with a squeeze of lemon.
DairyFree
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1918
125g broccoli, roughly chopped
125g cauliflower, roughly
chopped
2 radishes, thinly sliced
(mandolin is ideal)
15g goji berries
150g rocket
15g raw almonds, roughly
chopped
few sprigs coriander leaves,
roughly chopped
Pomegranate Dressing
(see opposite recipe)
CAULIFLOWER BROCCOLITABOULEH
Place broccoli and cauliflower in a food processor and pulse
to make a crumb and place in salad bowl. Dont over process
or youll end up with a dip!
Combine dressing with vegetables, radishes, goji berries
and rocket and top with almonds and coriander.
NUTRITIONAL INFORMATION(per serve)
ENERGY 696kJ | CALORIES 166cal | FIBRE 6.5g
CARBS 14g | SUGARS 7g | PROTEIN 7.3g
FAT 9.6g | SAT.FAT 1g
SERVES 2Veg DairyFree
DiabetesFriendly
GlutenFree
tsp coriander seeds
cup parsley
cup fresh coriander
2 tsp olive oil
1 tsp pomegranate molasses
1 tbs orange juice
salt & pepper
POMEGRANATE DRESSING
Grind coriander seeds and roughly chop parsley and coriander.
Blend with remaining ingredients. Adjust seasonings.
NUTRITIONAL INFORMATION(per serve)
ENERGY 258kJ | CALORIES 62cal | FIBRE 0.3g
CARBS 4.5g | SUGARS 3.7g | PROTEIN 0.3g
FAT 4.6g | SAT.FAT 0.7g
SERVES 2Veg DairyFree
DiabetesFriendly
GlutenFree
8/21/2019 Menu plan for weight loss
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2120
NUTRITIONAL INFORMATION(per serve)
ENERGY 619kJ | CALORIES 148cal | FIBRE 0.1g
CARBS 0.7g | SUGARS 0.4g | PROTEIN 12.6g
FAT 8.8g | SAT.FAT 5.3g
2 eggs
2 tbs water
salt & pepper
20g goats cheese fetta
6 basil leaves
BASIL & GOATS CHEESE
OMELETTE
Combine eggs, water, salt & pepper in a small bowl
and whisk well.
Heat a small oil sprayed non stick frypan over low- medium
heat.
Add egg mix and cook for a few mi nutes until the base star ts
to set.
Sprinkle with crumbled feta and continue to cook until the
omelette is almost set.
Add basil leaves and fold in half to serve.
SERVES 1Veg DiabetesFriendly
GlutenFree
NUTRITIONAL INFORMATION(per serve)
ENERGY 948kJ | CALORIES 226cal | FIBRE 3.2g
CARBS 29g | SUGARS 12.4g | PROTEIN 8.2g
FAT 8.6g | SAT.FAT 2.4g
200g dates, chopped & soaked
in 1 cup of boiling water
1 cups wholemeal spelt flour
1 cup coconut flour
1/3 cup Natvia
1 tsp ground cinnamon
tsp salt
2 tsp bicarb soda
2 eggs
cup low fat Greek yoghurt
1/3 cup oil
1 tbs shredded coconut
COCONUT
& DATE MUFFINS
Preheat oven to 190C and spray a 12 hole muffi n tin with oil.
Soak dates in water and set aside.
Combine flours, Natvia, cinnamon, salt and bicarb in a
medium sized bowl, mixing well.
Blend eggs, yoghurt and oil together and stir through dry
ingredients along with dates and soaking water until just
combined.
Spoon mixtu re evenly into muffi n tin, sprinkle with shred ded
coconut and bake for 20-25 minutes or until an inserted
toothpick comes out clean.
MAKES 12Veg
HANDY HINT
Freeze extra muffins for future weeks.
8/21/2019 Menu plan for weight loss
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2322
NUTRITIONAL INFORMATION(per serve)
ENERGY 971kJ | CALORIES 232cal | FIBRE 5g
CARBS 3.8g | SUGARS 2.6g | PROTEIN 33g
FAT 8.7g | SAT.FAT 1.6g
1 tsp oil
1 small red onion, thinly sliced
1 tsp finely chopped ginger
2 cloves garlic, crushed
200g chicken fillets, thinly
sliced and sprayed with oil
100g Lebanese eggplant,
sliced on the diagonal
4 baby bok choy, cut in quarters
2 tsp sesame seeds
cup roughly chopped
coriander
SAUCE
2 tbs chicken stock
tsp corn flour
1 clove of garlic, crushed
1 tsp soy sauce
(tamari for gluten free)
1 tsp sesame oil
1 tbs Shaoxing Chinese cooking
wine or dry sherry
1 small red chilli, finely chopped
EASY STIR-FRY CHICKEN
Start by making the sauce. Blend cornflour with stock
and add garlic, soy, oil, chilli and wine, then set aside.
Heat wok over very high heat.
Add oil and sa ute onion and ginger. Pus h onion mi xture
to the sides of wok and add chicken and cook for 1 minute.
Add eggplan t, garlic and stir fr y with chicken and onion
mixture and cook for a couple of minutes. Add bok choy
and sauce and cook for another minute or two.
Serve sprinkled with sesame and coriander.
SERVES 2DiabetesFriendly
GlutenFree
DairyFree
NUTRITIONAL INFORMATION(per serve)
ENERGY 1600kJ | CALORIES 382cal | FIBRE 6.5g
CARBS 32g | SUGARS 19g | PROTEIN 9.9g
FAT 24g | SAT.FAT 3.9g
250g sweet potato, cut roughly
into 2cm cubes
1 tbs miso paste
1 tbs maple syrup
1 tbs rice wine vinegar
30g walnuts, roughly chopped
tsp Masterfoods Mexican Chilli
(or a combination of chilli, cuminand paprika)
1 tbs low salt soy sauce (or
tamari, if gluten free)
4 small cabbage leaves, washed
avocado, diced
red onion, thinly sliced
2 tbs low fat natural yoghurt
sprigs of fresh coriander
SWEET POTATO
& TOASTED WALNUT
TACOS
Preheat oven to 220C and line a baking tray with baking paper.
Place miso, maple syrup and vinegar in a small freezer bag, add
sweet potato and toss well. Remove sweet potato (but keep the
bag) and place on baking tray. Add walnuts, chilli and tamari to
freezer bag and toss well to coat.
Bake sweet potato for 20 minutes, tossing half way through,
then add walnuts and cook for another 5 minutes.
Remove from oven, and cool slightly.
Add to cabbage leave s with avocado, on ion, yoghurt and
coriander. Season with salt and pepper to serve.
SERVES 2DiabetesFriendly
GlutenFree
Veg
HANDY HINT
This recipe serves 2. Invite a friend to share!
8/21/2019 Menu plan for weight loss
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2524
NUTRITIONAL INFORMATION(per serve)
ENERGY 209kJ | CALORIES 50cal | FIBRE 3g
CARBS 4.4g | SUGARS 4.2g | PROTEIN 2g
FAT 2.6g | SAT.FAT 0.4g
2 cups (100g) mixed lettuce
leaves
1 small tomato, cut in slices
1 small L ebanese cucumber,
peeled and sliced
1 tbs chopped parsley
2 tsp Balsamic Mustard
Dressing
BALSAMIC MUSTARD DRESSING
2 tbs balsamic vinegar
1 tbs extra virgin olive oil
1 tbs lemon juice
tsp wholegrain mustard
1 clove garlic, crushed
salt & cracked pepper
1 small red onion, thinly sliced
BASIC SALAD
Whisk together vinegar, oil, mustard, lemon juice, garlic, salt &
pepper and add onion to soften for as long as possible. Gently
toss with salad ingredients in a bowl just before serving.
Keep remaining dressing in a jar in the fridge.
SERVES 1DiabetesFriendly
GlutenFree
DairyFree
Veg
NUTRITIONAL INFORMATION(per serve)
ENERGY 1175kJ | CALORIES 281cal | FIBRE 0.4g
CARBS 0.8g | SUGARS 0.3g | PROTEIN 34.3g
FAT 15.4g | SAT.FAT 4g
140g salmon fillet
tbs miso paste
tbs wholegrain mustard
1 tbs mirin (Japanese cooking
wine available in the Asian
section of supermarket)
MISO SALMON
Combine miso, mustard & mirin and coat salmon with mixture.
Set aside.
Preheat grill to high and place a baking dish under the grill
to heat.
Remove and spray with oil and place salmon in dish
and return to the grill and cook for 5-8 minutes, depending
on thickness of the fish.
Cover loosely with foil and rest for 5 minutes before serving.
SERVES 1DiabetesFriendly
GlutenFree
DairyFree
8/21/2019 Menu plan for weight loss
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NUTRITIONAL INFORMATION(per serve)
ENERGY 1089kJ | CALORIES 260cal | FIBRE 8.4g
CARBS 18.3g | SUGARS 9.8g | PROTEIN 19g
FAT 11.7g | SAT.FAT 3.2g
120g firm tofu, cut in 2cm cubes
1 tbs light soy sauce (tamari if
gluten free)
2 small potatoes (around 75g),
cut in quarters
2 eggs
8 green beans
cup low fat Greek yoghurt
2 tbs Ayam brand Satay Sauce
1 cup bean shoots, rinsed
2 small baby pak choy, sliced
few sprigs of fresh coriander
2 tsp fried shallots
GADO GADO
Place tofu and soy sauce in a small freezer bag, toss to coat
and set aside to marinate, turning every few minutes.
Place potatoes and eggs in a saucepan of cold water and
bring to the boil. Set timer and remove eggs after 4-5 minutes,
depending on how firm you like your eggs cooked, and place in
bowl of cold water.
Continue to cook potatoes for another 3-4 minutes, or until
cooked. Add beans and pak choy in last 30 seconds of
cooking, drain and add to cold water to stop the cookingprocess.
Heat a non-stick frypan over medium heat. Spray with oil and
add drained tofu, spray them all over with oil and turn every few
minutes to brown all sides.
Blend together yoghurt and satay sauce, toss with bean shoots,
puk choy and sliced beans. Divide between two plates, top with
quartered eggs, potatoes, tofu, coriander and shallots.
SERVES 2Veg DiabetesFriendly
GlutenFree
BIRCHER MUESLINUTRITIONAL INFORMATION(per serve)
ENERGY 1143kJ | CALORIES 273cal | FIBRE 5.3g
CARBS 41.3g | SUGARS 28.2g | PROTEIN 12g
FAT 6.4g | SAT.FAT 1.2g
cup natural muesli
cup low fat yoghurt
1 tbs orange juice from freshly
squeezed orange
apple, unpeeled & grated
TO SERVE
2 strawberries, cut in quarters
2 tsp toastedALPS Blend
tsp honey
Combine first 4 ingredients in a bowl,
cover and stand overnight in fridge.
Serve topped with sliced strawberries,
ALPS Blend & a drizzl e of honey.
BIRCHER MUESLI
SERVES 1Veg DiabetesFriendly
cup natural muesli
cup low fat yoghurt
2 tbs orange juice from freshly
squeezed orange
apple, unpeeled & grated
TO SERVE
4 strawberries, cut in quarters
1 tbs toastedALPS Blend
1 tsp honey
Combine first 4 ingredients in a bowl,
cover and stand overnight in fridge.
Serve topped with sliced strawberries,
ALPS Blend & a drizzle o f honey.
BIRCHER PLUS
SERVES 1Veg DiabetesFriendly
BIRCHER PLUSNUTRITIONAL INFORMATION(per serve)
ENERGY 1696kJ | CALORIES 405cal | FIBRE 8.8g
CARBS 56.8g | SUGARS 37g | PROTEIN 18.4gFAT 11.4g | SAT.FAT 2g
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1 wholegrain wrap
2 tsp chunky roast
capsicum salsa
50g lean ham
10g baby spinach leaves
1 tbs parmesan
HAM QUESADILLA
Preheat sandwich press or non-stick frypan.
Spread half of pita with salsa, top with ham, spinach and
parmesan, season with salt & pepper and fold in half.
Grill in sandwich press until toasted and golden.
SERVES 1
NUTRITIONAL INFORMATION(per serve)
ENERGY 934kJ | CALORIES 223cal | FIBRE 3.9g
CARBS 21g | SUGARS 1.3g | PROTEIN 16g
FAT 7g | SAT.FAT 3.3g
DiabetesFriendly 1 red onion, diced
3 cloves of garlic, crushed
2 tsp ground cumin
1 tsp ground coriander
1 tsp smoked paprika
tsp ground chilli
tsp salt
300g lean beef mince
half a 750ml bottle of tomato
passata
1 cup beef stock (or vegetable)
250g cauliflower, blended or
grated to a crumb
4 cabbage leaves
SOUTH OF THE BORDER TACOS
Heat a non-stick frypan over medium heat. Spray with oil, add
onion and cook for a few minutes.
Add garlic and spices and continue to co ok, stirr ing for a few
more minutes. Add beef and cook for 5 minutes, breaking up
any clumps. Add tomato passata and stock, stir and simmer for
30 minutes on low heat, or until sauce has been absorbed and
mixture is quite thick.
Add cauliflower and cook for a few more minu tes. Adjust
seasonings and serve rolled in cabbage leaves.
NUTRITIONAL INFORMATION(per serve)
ENERGY 1448kJ | CALORIES 346cal | FIBRE 8.7g
CARBS 17g | SUGARS 14g | PROTEIN 42g
FAT 12g | SAT.FAT 4.9g
SERVES 2DairyFree
DiabetesFriendly
GlutenFree
8/21/2019 Menu plan for weight loss
16/20
3130
NUTRITIONAL INFORMATION(per serve)
ENERGY 955kJ | CALORIES 228cal | FIBRE 2.7g
CARBS 22.5g | SUGARS 3g | PROTEIN 16g
FAT 8g | SAT.FAT 3.8g
BASE
1 cup quinoa, rinsed
2 cups vegetable stock
2 eggs, beaten
75g parmesan
salt & pepper
FILLING
1 red onion, finely sliced
1 tsp dried thyme
150g mushrooms, sliced
1 tsp garlic, minced
200g low fat cottage cheese
2 tbs low fat yoghurt
zest of half a lemon
pinch of salt & pepper
SERVES 6
MUSHROOM& QUINOA TART
Preheat oven to 180C and spray a removable bottom fluted
tart pan with oil.
To make tart base, place quinoa and stock in a small saucepan
and bring to a gentle boil, cover and cook over a low heat for
10-15 minutes or until all liquid has been absorbed. Remove
from heat, fluff with a fork and let cool for 10 minutes. Then mix
with eggs, parmesan and season with salt and pepper.
Transfer mixture to prepared pie dish and gently press mixture
evenly into the dish, including the sides. This is best done by
covering with baking paper and using your hands, then a small
glass to roll and press the mixture evenly.
Bake tart crust for 15 minutes, or until just starting to brown.
Remove from heat and set aside.
To make filling, heat a non stick frypan over low-medium heat.
Spray with oil, add onions and thyme and cook for 5 minutes,
stirring regularly. Add mushrooms and garlic and cook for
another 5 minutes. Season with salt and pepper. Remove from
heat and set aside.
In a separate bowl, blend cottage cheese, yoghurt, lemon zest
and salt and pepper.
Spread cheese mixture over base of tart, top with mushroom
mixture and bake for 20-30 minutes. Rest for 5 minutes before
serving.
Veg DiabetesFriendly
GlutenFree
HANDY HINTThis recipe serves 6. Invite a friends to share,
and save 1 portion for lunch tomorrow.
NUTRITIONAL INFORMATION(per serve)
ENERGY 616kJ | CALORIES 147cal | FIBRE 3.8g
CARBS 4.4g | SUGARS 4.2g | PROTEIN 3.3g
FAT 13g | SAT.FAT 2.2g
100g mixed lettuce greens
2 small tomatoes, cut into
wedges
1 small Lebanese cucumber, cut
in chunks
avocado, scooped out in
teaspoonfuls
15g chopped almonds
1 tbs chopped flat leaf parsley
BALSAMIC MUSTARD DRESSING small red onion, cut
inthin slices
2 tsp extra virgin olive oil
2 tsp good quality vinegar
(balsamic, red wine or white wine)
tsp dried Italian herbs
pinch of salt & cracked pepper
SIMPLE SALAD WITH ALMONDS
Combine onion, oil, vinegar, herbs, salt & pepper in a bowl
and set aside.
Place lettuce in a bowl, toss with remaining ingredients
and dressing
SERVES 2Veg DairyFree
DiabetesFriendly
GlutenFree
SO YOU KNOWThis recipe serves 2.
8/21/2019 Menu plan for weight loss
17/20
3332
NUTRITIONAL INFORMATION(per serve)
ENERGY 1141kJ | CALORIES 272al | FIBRE 4g
CARBS 20.9g | SUGARS 3.6g | PROTEIN 12.3g
FAT 15.4g | SAT.FAT 3.6g
1 egg, at room temperature
1 tsp white vinegar
2 tbs avocado
squeeze of 1 lemon
1 piece wholegrain bread
1 small tomato, sliced
POACHED EGG WITH
SMASHED AVOCADO
AND TOMATO
Bring a small saucepan of water and vinegar to the boil and
reduce to a very gentle simmer. Crack egg into a cup or small
bowl and very slowly & gently add to water. Cook for a few
minutes or until cooked to your liking, spooning water over the
top of the egg to cook through.
Toast bread, spread with avocado and squeeze of lemon.
Remove cooked egg with a slotted spoon and drain any extra
water on a clean tea towel or paper towel. Place on toast and
add tomato. Season with salt & pepper to serve.
SERVES 1DiabetesFriendly
DairyFree
Veg
NUTRITIONAL INFORMATION(per serve)
ENERGY 1175kJ | CALORIES 281cal | FIBRE 0.4g
CARBS 0.8g | SUGARS 0.3g | PROTEIN 34.3g
FAT 15.4g | SAT.FAT 4g
100g piece of eye fillet, rubbed
with a little oil
tsp salt
tsp cracked pepper
tsp ground cumin
tsp ground coriander
tsp paprika
SPICED BBQ BEEF
Combine spices and rub well into steak, allow to stand at room
temperature for 20 minutes.
Heat BBQ to very hot. Place steak on BBQ and cook for 5-8
minutes both sides, depending on thickness
Remove from heat, cover loosely with foil and sit in a warm
space for 5 minutes before serving.
SERVES 1DiabetesFriendly
GlutenFree
DairyFree
8/21/2019 Menu plan for weight loss
18/20
3534
NUTRITIONAL INFORMATION(per serve)
ENERGY 712kJ | CALORIES 170cal | FIBRE 2.7g
CARBS 2g | SUGARS 0.9g | PROTEIN 17.9g
FAT 10.2g | SAT.FAT 1.5g
300g firm tofu
tsp lemon pepper seasoning
LEMON PEPPER TOFU
Preheat grill to medium. Slice firm tofu into 2cm slices, spray
with oil and sprinkle with lemon pepper. Grill for 10 minutes,
turning once. Serve.
SERVES 2Veg DairyFree
DiabetesFriendly
GlutenFree
NUTRITIONAL INFORMATION(per serve)
ENERGY 503kJ | CALORIES 120cal | FIBRE 6.8g
CARBS 6.2g | SUGARS 4.6g | PROTEIN 8.6g
FAT 6.7g | SAT.FAT 0.9g
2 tsp sesame seeds
1 bunch asparagus
1 bunch broccolini
150g snow peas
DRESSING
2 tsp sesame oil
1 tsp rice vinegar
2 tsp soy sauce
2 tsp hoisin sauce
2cm piece of fresh ginger, finely
chopped
GINGER & SESAME GREENS
Toast sesame seeds in a dry hot fry pan until just beginning
to brown (watch carefully as they can burn quickly).
Combine dressing ingredients.
Trim and wash all vegetables and blanch in boiling water for
a few minutes. Drain and toss immediately with dressing.
Scatter over sesame seeds to serve.
SERVES 2DiabetesFriendly
DairyFree
Veg
8/21/2019 Menu plan for weight loss
19/20
1 small bunch basil
1 bunch parsley 1 bunch coriander
1 bunch mint
1 knob ginger
1 bulb garlic
4 red onions
1 cob of corn
2 small zucchinis
6 snow peas
2 red chilies
bunch of kale
8 brussel sprouts
1 spring onion
1 avocado
6 small tomatoes
1 carrot
1 small beetroot
5 small Lebanesecucumbers
315g mixed lettuce
125g broccoli
375g cauliflower
2 radishes
100g Lebanese
eggplant
4 baby bok choy
10g baby spinach
4 cabbage leaves
150g rocket
1 cup untoasted low-fat
muesli
1 tbs rolled oats
6 tbs oat bran
1 scoop vanilla protein
powder
400g tin chickpeas
1 tsp poppy seeds
4 tsp sesame seeds
4 tsp chia seeds
30g chopped almonds
1 tbs chopped walnuts
15g goji berries
2 tsp tahini
cup farro
1 cups vegetable
stock
1 cup beef stock
2 tbs chicken stock
3 eggs
100g tin salmon in
spring water
tsp corn flour
cup cooked brown
rice
2 tsp chunky roast
capsicum salsa
375ml bottle tomato
passata
2 tsp Natvia (optional)
ALPS BLEND:
1 cup pumpkin seeds
1 cup sunflower seeds
1 cup toasted flaked
almonds
cup flaxseeds
cup sesame seeds
cup poppy seeds
cup chia seeds
CONDIMENTS, SPREADS
& OTHER STAPLES:
salt & pepper
olive oil spray
olive oil
balsamic vinegar
3 tsp sesame oil
2 tsp brown rice vinegar
1 tsp white vinegar
3 tsp soy sauce
2 tsp vanilla extract
tsp honey
1 tsp pomegranate
molasses
4 tsp wholegrain
mustard
tbs miso paste
1 tbs mirin
1 tbs Shaoxing Chinese
cooking wine
tsp dried Italian herbs
tsp coriander seeds
2 tsp ground cumin
1 tsp ground
coriander
1 tsp smoked
paprika
tsp ground chilli
VEGETABLESPANTRY
2 lemons
1 banana 3 pieces of fruit
1 mango
1 orange juice
1 apple 2 strawberries
cup frozen mixed
berries
100g lean ham
2 slices smoked salmon
cup untoasted
muesli
1 cups wholemeal
spelt flour
1 cup coconut flour
3cup Natvia
1 tbs shredded
coconut
1 tsp ground
cinnamon
2 tsp bicarb soda
2 eggs
tsp honey
20g cashews
3 tbs skim milk
2 cups low-fat Greek
yoghurt
2 tbs peanut butter
4 slices avocado
2 pieces of fruit
1 orange
1 cup frozen mixed
berries
1 apple
2 strawberries
200g dates
1 slice wholemeal
bread
170g tub low fat vanilla
yoghurt
cup low fat cottage
cheese
1 cup low fat Greek
style yoghurt
1 cups skim milk
20g goats cheese feta
1 tbs parmesan
100g steak
150g fish fillets
200g chicken fillets
140g salmon fillet
300g lean beef mince
100g eye fillet
5 slices wholegrain
bread
1 wholegrain wrap
FRUIT
DELI / FRIDGE / FREEZER
DAIRY
MEAT / FISH
BAKERY
Snacks are personal! Youll need to buy 7 days worth
of your preferred snacks. Refer to Menu Planfor your
allocation, choose your preferred snacks from our
Snack Listthen list ingredients below.
SNACKS
FOR MEN Buy these extra items:
This shopping list caters for 1 person, not including snacks (refer below).
Vegetarians please note: a separate shopping list i s supplied for you.
1600CALS
BACK-ON-TRACK
challenge.com.au1300
CALS
WEEK 01
shopping list
8/21/2019 Menu plan for weight loss
20/20
V
VEGETABLESPANTRY
1 small bunch basil
1 bunch parsley
1 bunch coriander
1 bunch mint
1 knob ginger
3 red onions
1 cob of corn
2 small zucchinis
170g snow peas
1 red chilli
bunch of kale
8 brussel sprouts
1 spring onion
1 avocado
5 small tomatoes
1 carrot
1 small beetroot
3 small Lebanese
cucumbers
215g mixed lettuce
125g broccoli
125g cauliflower
2 radishes
250g sweet potato
4 small cabbage leaves
2 small potatoes
8 green beans
1 cup bean shoots
2 small baby pak choy
150g mushrooms
2 cloves garlic
150g rocket
1 bunch asparagus
1 bunch broccolini
1 cup untoasted low-
fat muesli
1 tbs rolled oats
6 tbs oat bran
1 scoop vanilla protein
powder
400g tin chickpeas
400g tin lentils
1 tsp poppy seeds
4 tsp sesame seeds
4 tsp chia seeds
30g chopped almonds
3 tbs chopped walnuts
15g goji berries
2 tsp tahini
cup farro
1 cup quinoa
3 cups vegetable
stock
8 eggs
2 tbs Ayam brand satay
sauce
2 tsp fried shallots
2 tsp Natvia (optional)
ALPS BLEND:
1 cup pumpkin seeds
1 cup sunflower seeds
1 cup toasted flaked
almonds
cup flaxseeds
cup sesame seeds
cup poppy seeds
cup chia seeds
CONDIMENTS, SPREADS
& OTHER STAPLES:
salt & pepper
olive oil spray
olive oil
balsamic vinegar
4 tsp sesame oil
1 tbs rice wine
vinegar
1 tsp white vinegar
3 tbs soy sauce
2 tsp vanilla extract
tsp honey
2 tsp hoisin sauce
tsp dried Italian
herbs
tsp coriander seeds
1 tsp pomegranate
molasses
2 tsp wholegrain
mustard
1 tbs miso paste
1 tbs maple syrup
tsp Masterfoods
Mexican Chilli
1 tsp dried thyme
tsp lemon pepper
seasoning
FRUIT
DELI / FRIDGE / FREEZER
DAIRY
BAKERY
Snacks are personal! Youll need to buy 7 days worth
of your preferred snacks. Refer to Menu Planfor your
allocation, choose your preferred snacks from our
Snack Listthen list ingredients below.
SNACKS
2 lemons
2 bananas
2 pieces of fruit
1 mango
1 orange
1 apple
2 strawberries
cup frozen mixed
berries
420g firm tofu
170g tub low fat vanilla
yoghurt
1 cups low fat
cottage cheese
1 3cups low fat Greek
style yoghurt
4 tbs low fat natural
yoghurt
1 cups skim milk
20g goats cheese feta
30g low fat tasty
cheese
75g parmesan
5 slices wholegrain
bread
cup untoasted
muesli
1 cups wholemeal
spelt flour
1 cup coconut flour
3cup Natvia
1 tbs shredded
coconut
1 tsp ground
cinnamon
2 tsp bicarb soda
2 eggs
tsp honey
3 tbs skim milk
2 cups low-fat Greek
yoghurt
3 tbs peanut butter
1 avocado
1 piece of fruit
1 orange
1 cup frozen mixed
berries
1 apple
2 strawberries
200g dates
1 slice wholemeal
bread
FOR MEN Buy these extra items:1600CALS
This shopping list caters for 1 person, not including snacks (refer below).
Vegetarians: this shopping list is supplied just f or you.BACK-ON-TRACK
challenge.com.au1300
CALS
WEEK 01
shopping list