Breakfast

396

1658

Weetbix (2 biscuits)

117

490

Skinny Milk [1% fat] (250ml)

120

502

Orange juice (250ml)

100

419

Coffee or Tea (250ml)

59

247

Water (1 Glass)

0

0

Snack

244

1021

Apple (Medium)

68

285

Low Fat Yogurt (200g)

176

737

Water (1 Glass)

0

0

Lunch

481

2013

Pepper Chicken Salad (1 serve)

355

1486

Multigrain Bread (1 Slice - 30g)

67

280

Coffee or Tea (250ml)

59

247

Water (2 Glasses)

0

0

Snack

138

578

Ricotta Cheese, Ham and Tomato Open Sandwich:

30g (1 Slice) Multigrain Bread (Toasted Opt.)

67

280

1 tbs Reduced Fat (5%) Ricotta Cheese

25

105

30g (1 - 2 Slices) Lean Leg Ham

32

134

4 medium slices Tomato

14

59

Water (1 Glass)

0

0

Dinner

444

1859

Beef Chow Mein (1 serve)

260

1088

Cooked Brown Rice (3/4 cup)

184

770

Soft Drink (375ml Can)

161

674

Dessert

250

1047

Strawberries and Ice Cream:

2 Scoops Low Fat Vanilla Ice Cream

138

578

100g (8) Strawberries

22

92

1 tbs Almond Flakes

49

205

2 tsp Honey

41

172

Decaffeinated Coffee or Tea (250ml)

59

247

Total Energy

2013

8426

Breakfast

357

1494

Banana and Berry Smoothie:

1 Medium Banana

100

419

1 Tsp Honey

20

84

1 1/2 Cup Skinny Milk (1%)

180

753

1/2 Cup Mixed frozen Berries

57

239

Water (1 Glass)

0

0

Snack

263

1101

Muesli Slice (1 serve)

135

565

Regular Skinny Latte or Cappuccino (400ml)

128

536

Water (1 Glass)

0

0

Lunch

281

1176

Mediterranean Salad Sandwich (opt. toasted):

2 slices of Multigrain bread

134

561

1/2 tbs Basil Pesto

29

121

5 (15g) Kalamata Olives, halved

32

134

5 Pieces 97% Fat Free Sundried Tomatoes

9

38

50grams Reduced Fat Feta Cheese

70

293

30grams Spinach Leaves

7

29

Water (2 Glasses)

0

0

Snack

276

1155

Walnuts 15-20 halves (30grams)

208

871

Apple (medium)

68

285

Dinner

487

2039

Vegetarian Stir-fry Noodles:

75g Hokkein Noodles

189

791

10 Snow Pea Pods

12

50

1/4 Onion

7

29

1/4 Capsicum

18

75

1/2 Small Carrot

16

67

50g Baby Corn

13

54

100g Tofu

127

532

1/4 cup Coriander

2

8

1 tbs Sweet Chili Sauce

40

167

1 clove Garlic

4

17

2 tbs Salt Reduced Soy Sauce

25

105

2 tsp Sesame Oil

81

339

Water (2 Glasses)

0

0

Dessert

199

833

Hot Chocolate Milk

300ml Skinny Milk (1% fat)

117

490

2 tsp Cocoa

36

151

2 tsp Sugar

46

193

Total Energy

1905

7974

Breakfast

384

1607

Weetbix with chopped banana and wheat bran:

2 Weetbix

117

490

250ml Skinny Milk (1% fat)

120

502

1/4 cup wheat all bran

38

159

1/2 banana

50

209

Coffee or Tea (250ml)

59

247

Water (1 Glass)

0

0

Snack

265

1109

Blueberry, Apple and Cinnamon Muffin (1 serve)

265

1109

Water (1 Glass)

0

0

Lunch

382

1599

Tuna and Salsa Pin Wheels (1 serve)

244

1021

Garden Salad:

100g Lettuce Leaves

12

50

5 Cherry Tomatoes, halved

15

63

25g Extra-Light (50% reduced fat) Tasty Cheese

69

289

1/2 cup grated Carrot

34

142

8 thin slices of Cucumber

8

33

1/2 tbs 99% Fat Free French Dressing

4

17

Water (2 Glasses)

0

0

Snack

276

1155

Low Fat Yogurt (200g)

176

737

Orange or Apple Juice (250ml)

100

419

Dinner

460

1926

Pumpkin, Eggplant and Chickpea Curry (incl. 150g tofu)

374

1566

1/2 cup cooked Basmati Rice

86

360

Water (2 Glasses)

0

0

Dessert:

231

967

8 Natural Confectionary Company Snakes

231

967

Water (2 Glasses)

0

0

Total Energy

1998

8364

Breakfast

426

1783

Fruit with Yogurt, wheat bran and oats:

200g Low Fat Yogurt

176

737

1/2 cup Mixed Berries

57

239

1 Kiwi Fruit

39

163

1 tbs Wheat Germ

56

234

2 tbs Wheat Bran

39

163

Coffee or Tea (250ml)

59

247

Water (1 Glass)

0

0

Snack

135

565

Muesli Slice (1 serve)

135

565

Water (1 Glass)

0

0

Lunch

359

1503

Caesar Salad (1 serve)

216

904

Bakers Delight  Pumpkin, Potato & Sunflower Roll

143

599

Water (2 Glasses)

0

0

Snack

196

820

Apple (large)

68

285

Regular Skinny Latte or Cappuccino (400ml)

128

536

Dinner

623

2608

Fettuccine Bolognese (500g serve)

615

2574

Low Carb Solo Soft Drink (375ml Can)

8

33

Water (1 Glass)

0

0

Dessert:

329

1377

Fruit and Custard:

1 cup Low Fat Vanilla Custard

140

586

1/2 Banana sliced

50

209

1/2 cup  Pineapple + Peach mix in natural juice

61

255

1 tbs Tinned Passion fruit Pulp in syrup

19

80

Decaffeinated Coffee or Tea (250ml)

59

247

Water (1 Glass)

0

0

Total Energy

2068

8657

Breakfast

363

1520

Raisin toast with ricotta, strawberries and banana:

2 slices Raisin Toast

193

808

2 Tbs Reduced Fat (5%) Ricotta Cheese

50

209

4 Strawberries, sliced (50grams)

11

46

1/2 Banana, sliced

50

209

1/2 tsp Cinnamon

0

0

250ml Coffee or Tea

59

247

Water (1 Glass)

0

0

Snack

286

1197

Celery sticks (30g)

15

63

Carrot sticks (30g)

10

42

Low Fat Dip - Hummus, Spicy capsicum, etc (2 tbs)

100

419

Soft Drink (375ml Can)

161

674

Lunch

323

1352

Chickpea Salad:

1 cup Chick Peas

240

1005

5 (15g) Kalamata Olives, halved

32

134

1/2 Medium tomato

14

59

30g Spinach Leaves

7

29

1/4 Capsicum

9

38

1 tbs Balsamic vinegar

11

46

1 tsp Sweet Chilli Sauce

10

42

Pepper to taste

Water (2 Glasses)

0

0

Snack

227

950

Tub Low Fat Yogurt (200g)

176

737

Peach (medium)

51

213

Dinner

458

1917

Home made Vegetarian Pizza:

1 Whole meal Pita Bread (66g)

152

636

2 tbs Tomato Paste + 1 tsp Mixed Herbs

52

218

6 Button Mushrooms, sliced

21

88

50g Marinated Artichoke Hearts

20

84

30g Spinach Leaves

7

29

1/4 cup Canned Pineapple pieces

36

151

2 ‘Vegie Delights’ Sausages, sliced

92

385

5 Pieces 97% Fat Free Sundried Tomatoes, sliced

9

38

25g Grated extra-light tasty cheese

69

289

Water (2 Glasses)

0

0

Dessert

267

1118

10 squares of chocolate

267

1118

Water (1 Glass)

0

0

Total Energy

1927

8066

Breakfast

453

1896

Big English Breakfast

30g (1 Slice) Multigrain Bread, toasted

67

280

2 Egg Whites Scrambled, w 1 tsp Margarine

81

339

1/2 Medium Tomato, grilled

14

59

100g Medium size Field Mushroom, grilled

46

193

80g Lean, Middle Bacon, grilled with no added Fat

110

460

1/4 cup Salt Reduced Baked Beans

65

272

Small Skinny Latte or Cappuccino (220ml)

70

293

Water (1 Glass)

0

0

Snack

203

850

Apple (medium)

68

285

Muesli Slice (1 serve)

135

565

Water (1 Glass)

0

0

Lunch

197

825

Campbell’s Country Ladle Beef & Vegetable Soup (500g)

197

825

Water (2 Glasses)

0

0

Snack

337

1411

Low Fat Yogurt (200g)

176

737

Soft Drink (375ml Can)

161

674

Water (1 Glass)

0

0

Dinner

386

1616

Home Made Fish and Chips (1 serve)

308

1289

Salad:

39

163

100g Lettuce Leaves

12

50

5 Cherry Tomatoes, halved

15

63

8 thin slices of Cucumber

8

33

1/2 tbs 99% fat free French dressing

4

17

Water (2 Glasses)

0

0

Dessert:

276

1155

Alcohol (choose one of the following):

Low Carb. Beer (Pure Blonde) 4.6%alc.(2 x 355ml Bottles)

213

892

Red Wine (2 glasses)

218

913

White Sparkling Wine (2 glasses)

208

871

Vodka and Orange Juice (30ml vodka + 150ml OJ) x 2

236

988

* For each Alcoholic beverage have 1 glass of Water

Alcohol Substitute:

Hot chocolate:

276

1155

250ml Skinny Milk (1%)

120

502

2 tsp Cadbury Drinking Chocolate Powder

90

377

Weight Watchers Choc Chip Cookies (x 2)

66

276

Total Energy

1883

7870

Breakfast

396

1658

Muesli Pancakes with Cinnamon Apples (1 serve)

233

975

Coffee or Tea (250ml)

59

247

Orange or Apple Juice (250ml)

100

419

0

0

Water (2 Glasses)

Snack

228

954

Banana (medium)

100

419

Regular Skinny Latte or Cappuccino (400ml)

128

536

Lunch

352

1473

Butternut Pumpkin Soup (1 serve)

258

1080

Ciabatta Roll, Toasted (65g)

65

272

Extra Light Margarine (2 tsp)

29

121

Snack

351

1469

Low Fat Yogurt (200g)

176

737

Cashews x 20 (30g) 

175

733

Dinner

514

2152

Falafels with Tabouli, Tzataki, salad & Sautéed Mushrooms:

4 small/40g Falafel Patties (prepared by package directions)

206

862

1/2 cup Tabouli

180

753

2 tbs Reduced Fat Tzatziki Dip

29

121

Salad:

100g Lettuce Leaves

12

50

5 Cherry Tomatoes, halved

15

63

8 thin slices of Cucumber

8

33

20g Kalamata olives, halved

38

159

1 chopped Field Mushroom sautéed in 1 tsp Ex.Light Marg

26

109

Water (2 Glasses)

0

0

Dessert:

99

414

Strawberries, Jelly and Ice Cream:

100g Strawberries (approx 8)

22

92

120g Diet Jelly

8

33

1 Scoop of Low Fat Vanilla Ice Cream

69

289

Decaffeinated Coffee or Tea (250ml)

59

247

Total Energy

1999

8368