MMWL Week 3

New Years Resolution Diet Plan: Week 3
Welcome to Week 3!!!!!

How are you going? You should have built a support network around you & are enjoying the new foods. If youre hungry, try having some extra salad or non-starchy veggies. Try making some diet jelly to tide you over. Youre almost half way, think of the rewards!! This weeks featured video recipe is: Delicious Jam Tarts!!!
Further ideas & recipes: www.maintainmyweightloss.com

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W e i g h t - L o s s Breakfast:
1. Mixed Berry Pancakes 2. 50g WBC Power Packed Cereal (Worlds Best Cereal) & 1/2 cup skim milk. 3. Vegetarian Frittata. 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 packet).
P l a n Dairy:
[choose 1]
Lunch:
[large garden salad plus]
1. Salad, meat & low-fat cheese sandwich/ wrap. 2. Chicken & Asparagus Pie 3. Light Chicken Caesar Salad 4. Thai Fish Salad 5. Nachos 6. Mullagatawny Soup 7. Pita Bread Pizza. 7. Mixed Berry Crepes
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. Chilli Carne Pie 2. Seafood Pizza 3. Tuna Pasta Bake 4. 120g steak or chicken with salad or with 1/2 cup noodles & veggies. 5. Vegetarian Lasagne 6. Spaghetti Bolognese 7. Cheese & Vegetable Risotto
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)
6. Breakfast Bar. 7. Mixed Berries with yoghurt & 1/4 cup untoasted Muesli (eg WBC).
Snacks & Desserts:

[choose 1]
1. Vanilla Cup Cake 2. Delicious Jam Tarts 3. Lemon Meringue Pie 4. Mango 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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Ingredients: Mixed Berry Syrup: 80 ml Queens Sugar-Free Maple Syrup 160g Mixed Berries (fresh or frozen)
P l a n :
R e c i p e s
B r e a k f a s t
Mixed Berry Pancakes:
(Note: Can also be low-ki jam if some left over). (Pre-made dry mix = 2 cups = 12 serves): 600g Wholemeal Plain Flour 50g Baking Powder 2 tsp (10g) bicarbonate of soda (baking soda) (9g) cup Natvia To Make 5 Pancakes: 1 cup Pre-Made Dry Mix 2 egg whites 250ml Vita Soy Lite Original Milk 1 Tbsp Western Star 70% reduced fat butter
tsp Vanilla Essence (optional)
Serve with weight-watchers custard, low-fat ice-cream, cream, yoghurt or frozen berries (optional)
vanilla
Directions: Mixed Berry Syrup: Mix Maple Syrup & berries in a saucepan. Cook until berries bursting to form a syrup. Pour into a jug for serving. Pancakes or Crepes: Lightly whisk 1 cup dry Pancake Mix, 2 egg whites & 250ml milk. Melt 1 Tbsp (20g) melted 70% Reduced Fat butter & combine with dry ingredients. Place ladles of mix onto heated non-stick pan or grill. Cook for 2 mins on first side, turn over & cook 1 min on other side. Continue cooking all pancakes.
Serves 5 KJ Cal Protein Fat Sat Fat Carbs
808
192
6.5
1.2
.2
36.7
To make crepes, add some water to the mixture, swirl mixture to leave a thin surface & use a crepe pan. Crepes will take no time to cook.
Place in warmed oven, covered in foil until all are ready. Serve warm.

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Ingredients: 1 piece Wholemeal Bread 1 egg 2 egg whites
P l a n :
R e c i p e s
B r e a k f a s t
Vegetarian Frittata:
1 slice Kraft 97% Fat-Free Cheese Slice. Fresh parsely, cracked pepper, chives (optional). cup tomato, chopped. cup mushrooms, chopped cup (5g) Baby Spinach, chopped. Olive Oil Spray. Directions: Chop vegetables. Whisk egg & egg whites with herbs & spices. Pre-heat oven to 200 degrees celcius. Spray a ramekin with Olive Oil spray. Place combined frittata mix & vegetables in ramekin. Press down slightly. Top with cheese. Bake in oven for 20 minutes, or until cheese browns slightly. Cook Wholemeal Toast Serve.
Nutrition Panel
Serves 1
KJ 845
Cal 201
Protein 18.2
Fat 6.3
Sat Fat 1.9
Carbs 17.9

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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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Ingredients: Pie Filling: 500g Coles Chicken Mince Wholemeal Gravy: Flour 1 Tbsp (15g) Chicken stock 1 Tbsp (15g) 2/3 cup water 4 Tbsp Chives (30g) Cracked Pepper & Oregano (to taste) 2 bunches Asparagus (377g) (chopped) 1 Cup onions (eg frozen) 110g 2 cloves (or 2 tsp) garlic/paste 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.
P l a n :
R e c i p e s
L u n c h
Chicken & Asparagus Pie:
if you wish to brown further) & bake for approximately 40 mins @ 190 degrees celcius. Pie Filling: Heat a non-stick pan on medium. Brown chicken mince, breaking up lumps. Add the flour, chicken stock & water. Stir to form a thick gravy (to taste). Add chives, pepper, oregano & garlic. Chop asparagus & add to pan. Add onion & stir. Add to pie bases, top with base (follow per above)
Note: pies may be frozen once cold.
Nutrition Panel
Serves 1 KJ
1,071
Cal
254
Protein
21.2
Fat
6.8
Sat Fat 1.9
Carbs
24.4
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. Cut into 1/3 to be used for the top of the pies, and 2/3 for the 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 top 1/3 of pastry. Score 2-3 times on top of pie (baste with egg-white

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Ingredients: 125g Ingham Light Appetisers (chicken). Olive Oil Spray. 2 Lettuce Leaves Punnet Cherry Tomatoes cup chopped mushrooms cup chopped cucumber cup chopped capsicum 2 slices eggplant 1 Tbsp Kraft 99% Fat-Free Caesar Dressing
P l a n :
R e c i p e s
L u n c h
Light Chicken Caesar Salad:
(optional: 1 Tbsp shaved parmesan cheese)
Optional Serving Ideas: 1 Tbsp Paul Newmans Salsa & 1 Kraft Singles 97% Fat-Free Cheese Slice additional protein OR (1 Coon Tasty Slice = 1 additional protein & 1 Fat)
Directions: Preheat oven to 180 degrees celcius. Cook chicken for 20 mins. Chop chicken into bite-sized pieces. Rinse & chop lettuce leaves, tomatoes & other vegetables. Arrange in a bowl, top with chicken pieces. Stir in Caesar Dressing. Serve.
Nutrition Panel Serves 1 KJ
1,113.0
Cal
265
Protein
31.2
Fat
3.2
Sat Fat 1.4
Carbs
25.6

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Ingredients:
P l a n :
R e c i p e s
L u n c h
Thai Fish Salad:

1 Birds Eye [Thai Coconut Curry] Steamed Fish Fillet cup Lettuce Leaf, shredded. cup mushrooms, sliced. cup capsicum, sliced. cup Cherry Tomatoes (6). cup Coles Coleslaw Mix shallot, chopped. 1 Bakers Delight Dinner Roll (remove if you have over-indulged & want a low-kj lunch or dinner!) Directions: Cook Fish in the microwave for 5 mins (according to instructions). Cool in fridge. Cook capsicum & mushrooms in the microwave for 2 mins. Cool in fridge. Prepare salad in a separate bowl. Mix all salad together, using sauce from Fish as a dressing. Carefully slice fish fillet & add to salad. Toss to combine. Serve with a dinner roll (if you wish).
Nutrition Panel
Serves
1 (lunch) 1 (lunch) with dinner roll
KJ
838 1,088
Cal
199.5 259.0
Protein
26.9 28.9
Fat
4.8 5.3
Sat Fat 1.5

1.6
Carbs
11.3 23.0

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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 & garArrange triangles on a plate with cheese, tomato, mushrooms, guacamole & light sour cream. Serve. lic.
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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Ingredients: cup cooked rice (1/8 cup raw)
P l a n :
R e c i p e s
L u n c h
Mulligatawny Soup:
100g Ingham Breast Appetisers Lite (defrosted) 1 small carrot (100g) sliced cup chopped onions cup sliced celery 1 Tbsp parsley 1 tsp curry powder 1 tsp Chicken Stock (continental salt-reduced) + 2 cups water Additional water if required.
(optional extra: dinner roll = grain serve)
Directions: Boil water, add 2 cups of boiling water to saucepan. Add rice, stir so the rice doesnt stick. Add curry powder & stock, stir. Add vegetables, stir & boil gently for 10 minutes. Stir occasionally & make sure rice is cooked (soft). Add sliced chicken, stir & heat for 1 minute. Add parsley, stir. Serve.
Nutrition Panel
Serves
1 (lunch)
KJ
1,145
Cal
272.6
Protein
24.2
Fat
2.8
Sat Fat 1.1
Carbs
34.0

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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
Vanilla Cup Cake:

Ingredients: 200g Western Star 70% Reduced Fat Butter 1 cups (42g) Natvia 2 tsp Vanilla Extract 8 egg whites 3 cups Self-Raising Flour (sifted) 1 cup (250ml) Vita Soy Original Milk tsp salt Directions: Preheat oven to 180C. Using an electric mixer, beat butter, Natvia, tsp salt & Vanilla until light & fluffy. Add egg whites, one at a time, beating well after each addition. Add sifted flour & milk. Stir until combined. Line 16 1/3 cup capacity muffin tins with paper cake cases. Spoon 2 Tbsp into each. Bake 20 mins. Cool cakes in tin. Store in un-iced in an air-tight container. Defrost to serve.
Nutrition Panel:
Serves 16 KJ
629.3
Cal
149.8
Protein
5.3
Fat
3.4
Sat Fat 1.5
Carbs
23.2

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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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P l a n :
R e c i p e s
Lemon Meringue Pie:

Ingredients: 4 Woolworths Milk Arrowroot Biscuits 2 tsp (10g) Western Star 70% reduced-fat Margarine Juice of lemon 2 Tbsp Skin Condensed Milk 2 Egg White Natvia, organic sweetener
Directions: Biscuit Base: Crush biscuits in a food processor until they resemble breadcrumbs. Melt margarine. Combine biscuits & margarine until mixture sticks together. Grease or use non-stick bowls for individual pies. Firmly press biscuit base into separate bowls & chill in fridge. Pies: Blend lemon juice, 1 egg white & condensed milk. Spoon into chilled pie bases. Whisk egg white with electric beaters until peaks form. (Add Natvia for sweetness.) Top pie with meringue. Chill overnight until firm. Serve with 1 Tbsp light cream, if desired.
Nutrition Panel
Serves 2
KJ 564.0
Cal 134.3
Protein 6.6
Fat 2.4
Sat Fat 1.2
Carbs 21.2

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Ingredients:
P l a n :
R e c i p e s
S n a c k / D e s s e r t s
Mango Cheesecake:
220g Extra Light Philadelphia Cream Cheese (softened at room temperature) Tbsp Gelatine (8g) 1/6 cup cold water 1 * cup (3/8 cup) Natvia (sweetener) (12g) 1 Large Mango (180g flesh only), chopped 2 Egg Whites (large grain fed if possible) Biscuit Base (optional makes 4 cheesecakes, refer separate nutritional content): 8 Woolworths Home Brand Milk Arrowroot Biscuits 4 Tbsp (40g) Western Star 70% reduced-fat Margarine Directions: Biscuit Base: Crush biscuits in a food processor until they resemble breadcrumbs. Melt margarine. Combine biscuits & margarine until mixture sticks together. Grease or use non-stick bowls for individual cheesecakes. Firmly press biscuit base into separate bowls & chill in fridge. Cheesecake: Place gelatine in bowl, add cold water. Place bowl over larger bowl of boiling water mix gelatine & water to dissolve. Blend cheese in food processor, add Natvia & blend. Add chopped mango & blend. Add dissolved gelatine & blend. Whisk egg whites with electric beaters until peaks form. Combine all & distribute between 3 or 4 cheesecake moulds. Chill overnight until firm. Serve with additional fruit &/or a small amount of light cream, if desired.
Nutrition Panel Serves 3 4 (with base) KJ 655.7 740.8 Cal 156.1 176.4 Protein 14.5 11.4 Fat 3.8 6.3 Sat Fat 2.6 3.7 Carbs 14.0 16.9
Note: cheesecakes may be frozen once firm, thaw in refrigerator for 1 hour prior to serving.

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P l a n :
R e c i p e s
Chocolate Chip Cookies:

Ingredients:
160g Self-Raising Flour 1 egg white 100g (1/2 cup) Natvia (***
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 610 Cal 145 Protein 6.5 Fat 3.5 Sat Fat 1.8 Carbs 19.5

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P l a n :
R e c i p e s
Mixed Berry Crepes:

Ingredients: Mixed Berry Syrup: 80 ml Queens Sugar-Free Maple Syrup 160g Mixed Berries (fresh or frozen) (Note: Can also be low-ki jam if some left over). (Pre-made dry mix = 2 cups = 12 serves): 600g Wholemeal Plain Flour 50g Baking Powder 2 tsp (10g) bicarbonate of soda (baking soda) (9g) cup Natvia To Make 5 Pancakes: 1 cup Pre-Made Dry Mix 2 egg whites 250ml Vita Soy Lite Original Milk 1 Tbsp Western Star 70% reduced fat butter 1tsp Vanilla Essence (optional)
Serve with weight-watchers custard, low-fat ice-cream, cream, vanilla yoghurt or frozen berries (optional)
Directions: Mixed Berry Syrup: Mix Maple Syrup & berries in a saucepan. Cook until berries bursting to form a syrup. Pour into a jug for serving. Pancakes or Crepes: Lightly whisk 1 cup dry Pancake Mix, 2 egg whites & 250ml milk. Melt 1 Tbsp (20g) melted 70% Reduced Fat butter & combine with dry ingredients. Place ladles of mix onto heated non-stick pan or grill. Cook for 2 mins on first side, turn over & cook 1 min on other side. Continue cooking all pancakes. To make crepes, add some water to the mixture, swirl mixture to leave a thin surface & use a crepe pan. Crepes will take no time to cook. Place in warmed oven, covered in foil until all are ready. Serve warm. May be wrapped & frozen, once cooled.
Serves Nutrition Panel 7 576.9 137.4 4.6 0.9 KJ Cal Protein Fat Sat Fat 0.2 Carbs 26.4

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Ingredients:
P l a n :
R e c i p e s
D i n n e r
Pasta Carbonara:
170g Coles Fettuccine (*** Tipsave 100 calories by using 250 Slim Pasta!! See our SHOP ***) 1 egg white 75g Perfect Italiano Extra Light Ricotta Cheese 1 tablespoon chopped fresh flat leaf parsley 25g Perfect Italiano Light Mozzarella Shredded 25g Perfect Italiano Parmesan Shredded 10g Western Star Butter70% reduced fat 1 clove garlic, crushed 100g Weight-Watchers Ham, roughly chopped Freshly ground black pepper, to taste Optional Serving Ideas: 100g Coles Chicken Breast Fillet 1 tsp salt-reduced chicken stock Directions: Cook fettuccine in boiling water until al dente, drain. If adding chicken, cook chicken fillet in boiling water & stock (cover fillet, turn once approx 10 mins.). Allow to cool slightly, dice & add to mix prior to serving. Combine egg white, ricotta, parsley, Perfect Italiano Light Mozzarella & Parmesan in a food processor. Melt butter in a non-stick frypan and saut garlic and ham for 1-2 minutes. Add hot pasta. [add optional chicken & small amount of stock if more liquid is needed]. Serve hot pasta covered with cheese mix & season with freshly ground black pepper. Note: serve immediately.
Nutrition Panel Serves 1 KJ Cal Protein Fat Sat Fat Carbs
1,366
325
25.5
4.5
1.1
42.9

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Ingredients: 400g Cannellini Beans 434g 5-star Beef Mince 2 tsp Minced Chilli (15g) Cracked Pepper & Oregano (to taste) 400g diced tomatoes 1 Cup onions (eg frozen) 110g 375g chopped mushrooms 1 clove (or 1 tsp) garlic/paste 2 tsp tomato paste Low-Fat Pie Pastry: 2/3 cup wholemeal plain flour (100g) 1/3 cup white S.R. flour (65g)
P l a n :
R e c i p e s
D i n n e r
Chilli Con Carne Pie:
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 (6) 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. Cut into 1/3 to be used for the top of the pies, and 2/3 for the 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 and cover with top 1/3 of pastry. Score 2-3 times on top of pie (baste with egg-white if you wish to brown further) & bake for approximately 40 mins @ 190 degrees celcius. Note: pies may be frozen once cold.
Nutrition Panel Serves 7 KJ 1,080.8 Cal 257.3 Protein 22.4 Fat 6.6 Sat Fat 2.5 Carbs 32.1

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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
Seafood Pizza:
1/2 cup milk (Lite Vita Soy) (125 ml) (warmed e.g. microwave 20 secs) 2/3 cup Wholemeal Plain Flour Pizza: 228g John West Seafood Selection 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. Chop seafood & spread 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 2
KJ 1,149.5
Cal 273.7
Protein 22.9
Fat 5.7
Sat Fat 3.1
Carbs 29.8

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Ingredients: 110g dried penne pasta
P l a n :
R e c i p e s
D i n n e r
Tuna Pasta Bake:
1 slice Helgas Seed Sensations bread, coarsely torn 30g Western Star 70% reduced fat butter 1 tbs plain flour 3/4 cups Lite Vita Soy Original milk 30g Perfect Italiano Light Mozzarella cheese 1/2 x 425g can tuna in springwater, drained, flaked 75g (1/2 cup) frozen Birdseye peas, carrot & corn (optional additional parmesan cheese to top) Directions: Preheat oven to 180C. Cook pasta in a large saucepan of salted boiling water following packet directions. Drain. Meanwhile, place the bread in the bowl of a food processor and process until coarsely chopped. Melt the butter in a large saucepan over medium-low heat. Add the flour and cook, stirring, for 1 minute or until foaming. Remove from heat. Gradually add the milk and place over medium heat, stirring constantly, for 5 minutes or until the mixture thickens. Reduce heat to low and cook for 2 minutes. Add 30g (1/4 cup) of mozzarella and stir until melted. Add the cheddar mixture, tuna and peas to the pasta and stir until well combined. Spoon the pasta mixture into a 2L (8-cup) capacity ovenproof dish. Combine the breadcrumbs and shaved parmesan (optional) in a bowl. Sprinkle over the pasta mixture. Bake in oven for 15 minutes or until golden. Serve.
Nutrition Panel
Serves 3 (dinner)
KJ 1,372
Cal 326
Protein 26.9
Fat 6.3
Sat Fat 2.8
Carbs 38.6

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P l a n :
R e c i p e s
D i n n e r
Vegetarian Lasagne:
Ingredients: cup Kraft Extra Light Ricotta Cheese. Pro Chef Garlic Olive Oil Spray. cup (125g) SPC Diced Tomato (with onion, garlic & basil) cup chopped mushrooms cup chopped zucchini tsp Minced chilli tsp Minced Garlic 2 slices eggplant 1cm sliced thinly cup Red Capsicum, sliced thinly Oregano & cracked pepper. Additional water if required. Additional Ingredients: 1 Latina Fresh Lasagne Sheet (softened under warm water) cup (20g) Perfect Italiano Light Mozzarella cheese Directions: Sauce: Heat a non-stick pan on medium heat, spray with Olive Oil spray. Add Diced Tomato, vegetables, herbs & spices. Reduce heat & simmer for 20 mins, stirring occasionally. Preheat oven to 200C. Spray 1 (large) ramekin with olive oil spray. Spoon a small amount of liquid into the base of the dishes. Run 1/3 of a lasagne sheet under warm water (to soften) & place in the ramekin. Top the lasagne sheet with 1/3 of the Mozzarella cheese. Repeat twice more with lasagne, eggplant, capsicum, sauce & finally the remaining Mozzarella cheese on top. 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 3 (dinner)
KJ 1,372
Cal 326
Protein 26.9
Fat 6.3
Sat Fat 2.8
Carbs 38.6

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P l a n :
R e c i p e s
D i n n e r
Spaghetti Bolognese:
Ingredients: 75g Extra Trim Beef Mince. Pro Chef Garlic Olive Oil Spray. cup cooked pasta (or 1 Cup (47g) if dinner serving) (eg Coles Thin Spaghetti 32g) (*** Tipsave 100 calories by using 250 Slim Pasta!! See our SHOP ***) cup (125g) SPC Diced Tomato (with onion, garlic & basil) cup chopped mushrooms cup chopped zucchini Minced chilli, oregano & cracked pepper. Additional water if required. (optional: 1 Tbsp shaved parmesan cheese) For Dinner serving: Add additional cup Pasta. Directions: Cook pasta, covered in boiling water according to instructions (eg 10-14 mins). Drain. Heat a non-stick pan on medium heat, spray with Olive Oil spray. Brown mince. Add Diced Tomato, vegetables, herbs & spices. Reduce heat & simmer for 20 mins, stirring occasionally. Serve Bolognese sauce on top of pasta.
Nutrition Panel
Serves 1 (dinner)
KJ 1,403.0
Cal 334
Protein 26.0
Fat 5.6
Sat Fat 1.8
Carbs 43.7

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Ingredients:
P l a n :
R e c i p e s
D i n n e r
Cheese & Vegetable Risotto:

2 cups Arborio Rice 100 ml wine 1 cups Celery & carrot (cubed) 12 Florets broccoli (small florets) 1 shallot, chopped 375g chopped mushrooms 900ml chicken stock =3 tsp salt-reduced stock powder Parsely Cracked Pepper (to taste) 160g Aldi Emporium Fetta Sun-dried Tomato Cheese 2 cloves (or 2 tsp) garlic/paste Cracked Pepper (to taste) 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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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 610
Cal 145
Protein 6.5
Fat 3.5
Sat Fat 1.8
Carbs 19.5

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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?

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Diet Tip #3: Exercise
P l a n :
D I E T
T I P S
Keep active every day walk or stand at EVERY opportunity! Walk to the shops (walk with purpose & enjoy exercise) Play with the kids! Park at the far end of the carpark Get off one station before your destination & walk partly to work Do you really need to wait for a tram when you can enjoy a stroll (bring your runners to walk partly to & from work & ALWAYS take the opportunity to walk at lunch start a walking group at work!) Ramp up your cardio with interval training 3 times per week: If walking, try to add in a little jog for as far as you can, then slow it down & try again when youre able. Walk/jog for 30-45 minutes at a time. If you can only walk, try 1 hour each time. Exercise to music or join a gym class (try boxing or Zumba) At the gym try intervals such as: 20 seconds at a fast pace/resistance 40 seconds recovery Repeat for up to 20 minutes & youre done! (always make sure you wam up first & stretch AFTER exercise) Yoga/Pilates etc is great for stretching & relaxation, but wont get you fit or lose weight. Do resistance training twice a week: At home, try: lunges, squats, bench-dips, hovers, push-ups & burpees! Using your own body weight is great for increasing your heart rate. Try a gym class (BodyPump etc) Aim for good form before you increase your weights. Try 2 sets of 12-15 of each exercise (ie repeat twice).

MMWL Week 3

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MMWL Week 3

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New Years Resolution Diet Plan: Week 3

Welcome to Week 3!!!!!

Further ideas & recipes: www.maintainmyweightloss.com

New Years Resolution Diet Plan: Week 3

Home-made chocolate mousse.

Snacks & Desserts:

New Years Resolution Diet Plan: Week 3

Limited Free Items:

Exercise: 6 days per week

New Years Resolution Diet Plan: Week 3

portion: Protein powders, bars &

New Years Resolution Diet Plan: Week 3

Mixed Berry Pancakes:

New Years Resolution Diet Plan: Week 3

Sat Fat 1.9

New Years Resolution Diet Plan: Week 3

Sat Fat 1.2

New Years Resolution Diet Plan: Week 3

Chicken & Asparagus Pie:

Note: pies may be frozen once cold.

Sat Fat 1.9

New Years Resolution Diet Plan: Week 3

Light Chicken Caesar Salad:

(optional: 1 Tbsp shaved parmesan cheese)

Sat Fat 1.4

New Years Resolution Diet Plan: Week 3

Thai Fish Salad:

Sat Fat 1.5

New Years Resolution Diet Plan: Week 3

Sat Fat 3.4

New Years Resolution Diet Plan: Week 3

Sat Fat 1.1

New Years Resolution Diet Plan: Week 3

Vanilla Cup Cake:

Sat Fat 1.5

New Years Resolution Diet Plan: Week 3

Delicious Jam Tarts:

Note: muffins may be frozen once cold.

New Years Resolution Diet Plan: Week 3

Lemon Meringue Pie:

Sat Fat 1.2

New Years Resolution Diet Plan: Week 3

New Years Resolution Diet Plan: Week 3

Chocolate Chip Cookies:

see our SHOP ***)

New Years Resolution Diet Plan: Week 3

Mixed Berry Crepes:

New Years Resolution Diet Plan: Week 3

New Years Resolution Diet Plan: Week 3

Chilli Con Carne Pie:

New Years Resolution Diet Plan: Week 3

Sat Fat 3.1

New Years Resolution Diet Plan: Week 3

Tuna Pasta Bake:

Sat Fat 2.8

New Years Resolution Diet Plan: Week 3

Sat Fat 2.8

New Years Resolution Diet Plan: Week 3

Sat Fat 1.8

New Years Resolution Diet Plan: Week 3

Cheese & Vegetable Risotto:

Sat Fat 3.1