MEAL PLANNING MADE SIMPLE

FOR CALORIE RANGES 1200-2200

DAILY MEAL PLANNERS

This edition first published in Australia in 2012 by Real Body World Wide Pty Ltd ACN: 149 071 876 Suite 1C / 45 Taree Street Burleigh Heads QLD 4220 Australia Text, cover and interior photographs copyright Sonja Bella 2012 Design copyright Real Body World Wide Pty Ltd The cover image is used under license from iStock Photo

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photography, photocopying, recording or introduction to any other information storage and retrieval system, without the written permission of the copyright owner and publisher of this book. If this publication has been purchased on a licence agreement, reproduction for re-sale is permitted.

Note to readers: The information contained in this book is designed to provide useful information on healthy eating and is not intended as a substitute for the advice of your physician or other health care provider. Before starting any weight-loss or exercise program, or for advice on any specific medical conditions, always seek medical advice. The use or mention of specific products or companies in this book does not constitute an endorsement by the author or the publisher, nor does the mention of specific companies imply that they endorse this book. The publisher and author have taken great care in the preparation and accuracy of this book; however they do not warrant that the information it contains will be free from errors or omissions, or that it will be suitable for the readers purposes. The publisher and author disclaim any liability or loss, personal, financial, or otherwise, which may be claimed or incurred, directly or indirectly, resulting from the use and/or application of any suggestions, preparations, procedures or opinions contained in this book.

Your Meal Plans

Daily Meal Planner: 1200-1300 calories

CALORIES 1204 PROTEIN 90 CARBS 118 FATS 39

BREAKFAST Breakfast in a Hurry

SNACK 1 1 medium apple

LUNCH Smoked Ham Bruschetta

SNACK 2 25g whole almonds, raw

DINNER Superlean Beefburger & Salad

SNACK 3 Rice Cakes with Avocado Salsa

Daily Meal Planner: 1300-1400 calories

CALORIES 1308 PROTEIN 98 CARBS 135 FATS 42

BREAKFAST Quick Oat Power Porridge

SNACK 1 1 medium banana

LUNCH Egg & Lettuce Wrap

SNACK 2 35g whole cashew nuts, raw

DINNER Chicken & Avocado Salad

SNACK 3 Yogurt Dip with Apple

Daily Meal Planner: 1400-1500 calories

CALORIES 1421 PROTEIN 115 CARBS 146 FATS 42

BREAKFAST Breakfast in a Hurry

SNACK 1 1 medium apple

LUNCH Open Topped Crunchy Tuna Sandwich

SNACK 2 35g whole almonds, raw

DINNER Sticky Diced Chicken on Spring Cabbage Strips

SNACK 3 Rice Cakes with Avocado Salsa

Daily Meal Planner: 1500-1600 calories

CALORIES 1554 PROTEIN 123 CARBS 170 FATS 44

BREAKFAST Mixed Grain Swiss Muesli

SNACK 1 1 large banana

LUNCH Spinach, Watercress & Potato Omelette

SNACK 2 45g whole cashew nuts, raw, unsalted

DINNER Barramundi with Grilled Vegetables

SNACK 3 Strawberry Yogurt Delight

Daily Meal Planner: 1600-1700 calories

CALORIES 1622 PROTEIN 115 CARBS 164 FATS 54

BREAKFAST Mixed Grain Swiss Muesli

SNACK 1 1 large banana

LUNCH Soft Egg & Salsa Taco

SNACK 2 40g whole cashew nuts, raw, unsalted

DINNER Chicken Caesar Salad

SNACK 3 Quick Apple Yogurt Dessert

Daily Meal Planner: 1700-1800 calories

CALORIES 1726 PROTEIN 138 CARBS 177 FATS 54

BREAKFAST Cereal - All Bran

SNACK 1 1 large mandarin 30g mixed nuts, raw LUNCH Smoked Salmon & Avocado Corn Thins 200mls yogurt, fat-free, fruit SNACK 2 2 brown rice cakes, thins 1 large boiled egg

DINNER Baked Snapper with Cucumber Salad

SNACK 3 Crackers with Ham, Cheese, Salsa & Pickled Onions

Daily Meal Planner: 1800-1900 calories

CALORIES 1861 PROTEIN 144 CARBS 175 FATS 60

BREAKFAST Summer Fruit Compote SNACK 1 4 brown rice cakes, thins 150g cheese, cream, extra-light (reduced-fat) 1 large tomato LUNCH Quick Cobb Salad SNACK 2 2 celery stalks 75g hummus 65g whole cashew nuts, raw DINNER Balsamic Beef & Sweet Potato Mash

SNACK 3 Greek Style Feta & Spinach Melts

Daily Meal Planner: 1900-2000 calories

CALORIES 1912 PROTEIN 139 CARBS 171 FATS 68

BREAKFAST Protein Pancakes with Strawberry & Yogurt Mix SNACK 1 1 large boiled egg 50g whole almonds, raw LUNCH Ham, Cheese & Rocket Crispbreads 1 large banana SNACK 2 350g greek yogurt, low fat 20g peanut butter, crunchy 2 ryvita, multi-grain rye DINNER Asian Prawn Noodle Salad

SNACK 3 Corn Relish Dip & Crackers

Daily Meal Planner: 2000-2100 calories

CALORIES 2040 PROTEIN 147 CARBS 191 FATS 72

BREAKFAST Mixed Grain Swiss Muesli

SNACK 1 1 large banana 25g whole almonds, raw

LUNCH Steak & Salad Stuffed Pita Pockets

SNACK 2 1 medium green pear 40g whole cashew nuts, raw, unsalted

DINNER Teriyaki Lamb Stir-Fry

SNACK 3 Creamy Cheese Dip with Crunchy Vegetables

Daily Meal Planner: 2100-2200 calories

CALORIES 2193 PROTEIN 165 CARBS 217 FATS 72

BREAKFAST Summer Fruit Compote SNACK 1 4 brown rice cakes, thins, 200g cheese, cream, extra-light (reduced-fat) 2 medium tomatoes LUNCH Chicken, Ricotta & Sundried Tomato Cruskits 1 small apple SNACK 2 4 celery stalks 100g hummus 70g whole cashew nuts, raw DINNER Balsamic Chicken & Char Grilled Vegetables 150g greek yogurt, low fat

SNACK 3 Greek Style Feta & Spinach Melts

Your Recipes

Breakfast Recipes

Breakfast in a Hurry
Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 286 7.5 28.6 23.7 3.6 1 5 minutes. Western Yes Yes No Yes Yes

Instructions:
1. Heat a non-stick frying pan with a spray of cooking oil spray over medium heat. 2. Beat the egg and egg whites together in a small bowl with a little of the skim milk and season with sea salt and freshly ground black pepper, to taste. 3. Pour into the frying pan and scramble eggs using a spatula to turnover and separate as the eggs are cooking. 4. Meanwhile, place the cereal in a bowl and pour over the remaining skim milk. 5. As soon as the eggs are cooked, transfer to a serving plate.

Ingredients
Qty 1 pinch black pepper 1 egg, large (approx 50g each) 45 grams cereal, soy flakes (or grits) 2 egg whites (large egg) 1 pinch sea salt 190 mls milk, skim 1 pump cooking oil spray

Breakfast

Cereal - All Bran (large serving)

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 226 2.0 16.5 36.2 12.6 1 2 minutes. Australian No Yes No Yes Yes

Instructions:
1. Place the All-Bran in a bowl and pour over skim milk. 2. Top with strawberries and serve immediately.

Ingredients
Qty 45 grams cereal, all-bran 300 mls milk, skim 20 grams strawberries

Breakfast

Mixed Grain Swiss Muesli

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 357 5.5 25.2 51.9 6.3 1 125 minutes. Swiss No Yes No Yes Yes

Instructions:
1. Combine the wheat flakes, rice flakes, raisins, almonds and sunflower seeds in a bowl and pour over the milk; mix thoroughly, cover and leave in the refrigerator for 2 hours to overnight. 2. When ready to eat, cut the orange into bite-sized chunks and arrange on the muesli. 3. Mix the yogurt thoroughly with the whey protein powder and spoon on top to serve.

Chefs suggestions:
- You can use any citrus fruit you like; pink grapefruit contains more anti-oxidants than ordinary yellow grapefruit or oranges, or mix a couple together for more variety.

Ingredients
Qty 50 grams yogurt, natural bio, low-fat 0.5 orange, medium (approx 230g each) 3 grams sunflower seed kernals 15 grams cereal, rice flakes 100 mls milk, skim 5 grams almonds, flaked 15 grams vanilla flavour whey protein powder (wpi) 10 grams raisins 15 grams cereal, malted wheat flakes

Breakfast

Protein Pancakes with Strawberry & Yogurt Mix

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 254 6.6 19.6 25.2 1.5 1 10 minutes. Western Yes Yes Yes Yes Yes

Instructions:
1. Whisk together the egg whites, protein powder and flaxseed oil. 2. Heat a small non-stick frying pan over medium heat. Pour in the batter ensuring the base is covered evenly. 3. When the batter starts to bubble on top, flip the pancake over and cook on the other side until golden brown. 4. Meanwhile, place the strawberries in a microwave dish and heat on high in 30 second lots until the strawberries are warmed through. 5. Drain any excess juices from the strawberries and mix the strawberries together with the yogurt. 6. Remove the pancake from the frying pan onto the serving plate, cover half of the pancake with the strawberry yogurt mixture and fold the pancake over. 7. Pour the strawberry juice over the top, serve and enjoy.

Ingredients
Qty 15 grams vanilla flavour soy protein powder 5 mls flaxseed oil 70 grams frozen strawberries 2 egg whites (large egg) 80 grams soy yogurt, vanilla

Breakfast

Quick Oat Power Porridge

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 236 4.7 19.4 27.4 4.6 1 2 minutes. Western No Yes No Yes Yes

Instructions:
1. Empty the oat sachet into a small bowl and add the milk. 2. Microwave on high for 90 seconds. 3. Stir in the protein powder and flaxseed meal, adding water if necessary to bring to desired consistency. 4. Serve immediately.

Ingredients
Qty 1 sachet oats, quick sachets, original (34g each) 2 tsp flaxseed meal 150 mls milk, skim 10 grams vanilla flavour whey protein powder (wpi)

Breakfast

Summer Fruit Compote

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 212 0.4 20.3 30.9 4.8 1 5 minutes. French Yes Yes No Yes Yes

Instructions:
1. Stone and quarter the plum and nectarine, then put all the fruit into a small microwaveable bowl with the maple syrup and a little water (approx 2 tablespoons per serving). Cook on medium high for 2-3 minutes or until the fruits are soft and you have a well-coloured juice. 2. Meanwhile, combine the yogurt and protein powder in a bowl and mix well. 3. When the fruit is ready, serve with the yogurt and garnish with mint if using.

Ingredients
Qty 1 sprig fresh mint leaves 15 grams strawberry flavour whey protein powder (wpi) 100 grams yogurt, natural bio, fat-free 50 grams raspberries 0.5 nectarine, medium (approx 120g each) 10 mls pure canadian maple syrup 1 red plum, small (approx 50g each)

Breakfast

Snack Recipes

Corn Relish Dip & Crackers

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 149 5.1 11.1 15.0 0.0 1 5 minutes. Australian Yes No No Yes Yes

Instructions:
1. Mix together corn relish and sour cream and stir until totally combined. 2. Cut up chicken to fit crackers. 3. Place chicken, dip and 1 sundried tomato on each cracker.

Chefs suggestions:
- The chicken meat could be replaced with ham or turkey luncheon meat if preferred.

Ingredients
Qty 25 grams sour cream, extra light 4 rice crackers, sakata, plain (approx 1.8g each) 50 grams luncheon meats, chicken, shaved roast, breast, 97% fat free 4 pieces tomatoes, sundried, fat free 20 grams corn relish

Snacks

Crackers with Ham, Cheese, Salsa & Pickled Onions

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 258 6.4 19.8 27.7 1.1 1 5 minutes. Australian No No No Yes Yes

Instructions:
1. Place crackers onto a plate. 2. Cube cheese. 3. Stack ingredients in various orders on top of crackers as desired. 4. Enjoy.

Ingredients
Qty 40 grams onions, pickled, drained 20 grams salsa, chunky 6 crackers jatz 97% fat free 50 grams smoked ham, extra lean, sliced 30 grams cheese, cheddar, half fat

Snacks

Creamy Cheese Dip with Crunchy Vegetables (large serving)

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 329 6.7 37.6 22.7 2.3 1 10 minutes. British No Yes No Yes Yes

Instructions:
1. In a bowl, combine all the ingredients for the dip (everything except the raw vegetables and the grissini sticks) and mix well. 2. Place the dip mixture into a serving bowl. 3. Thinly slice the vegetables and arrange the vegetables and grissini around the dip and serve.

Chefs suggestions:
- If you have time, chill the dip before serving. - If you have no fresh chives, use finely chopped spring onion instead.

Ingredients
Qty 200 grams mixed raw vegetables (eg celery, carrot, cucumber) 2 sprigs fresh chives 20 mls lemon juice, bottled 2 pinches black pepper 2 tsp hot chilli sauce (eg tabasco) 2 tsp dijon mustard 60 grams cheese, cream, extra-light (reduced-fat) 60 mls milk, skim 30 grams natural whey protein powder (wpi) 4 grissini sticks (approx 20g each)

Snacks

Greek Style Feta & Spinach Melts

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 125 2.6 10.1 12.1 0.4 1 6 minutes. Greek No Yes No Yes Yes

Instructions:
1. Preheat a sandwich press. 2. Open pita bread. Spread spinach leaves and crumble feta evenly throughout. 3. Fold in half to enclose the pita pocket. 4. Place the pocket on to the sandwich press and close the lid lightly. 5. Cook for 2-3 minutes or until toasted and heated through. 6. Transfer to a serving plate and sprinkle with lime juice.

Ingredients
Qty 80 grams baby spinach leaves 20 mls lime juice, bottled 1 mini pita pocket, wholemeal (approx 20g each) 30 grams cheese, feta, reduced fat

Snacks

Quick Apple Yogurt Dessert

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 266 0.8 27.5 33.7 0.0 1 2 minutes. Greek Yes Yes No Yes Yes

Instructions:
1. Spoon the apple puree into half of a dessert bowl. 2. Spoon the yoghurt next to it. 3. Sprinkle cinnamon over.

Ingredients
Qty 250 grams apple puree, tinned 0.5 tsp ground cinnamon 375 grams greek yogurt, low fat

Snacks

Rice Cakes with Avocado Salsa

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 179 7.8 10.4 18.2 3.7 1 7 minutes. Australian Yes No Yes Yes Yes

Instructions:
1. Mash avocado with a fork until fairly smooth. 2. Dice tomato slices extremely finely and then mix with avocado. 3. Add a squeeze of fresh lemon juice to the avocado mixture. 4. Add salt and pepper to the avocado mixture to taste. 5. Place turkey meat on the rice cakes. 6. Add avocado salsa to the rice cakes.

Chefs suggestions:
1. Ham may be used instead of turkey meat if preferred. 2. Be sure that the meat you use is gluten free if needed.

Ingredients
Qty 0.5 tomato, small (approx 100g each) 1 pinch black pepper 2 brown rice cakes, thins (approx 6g each) 1 pinches sea salt 0.25 ripe avocado, medium (approx 240g each) 5 mls lemon juice, bottled 50 grams luncheon meats, turkey, shaved, 97% fat free

Snacks

Strawberry Yogurt Delight

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 274 6.5 22.7 27.4 0.8 1 5 minutes. Western Yes Yes No Yes Yes

Instructions:
1. In a small bowl, mix the low-fat cottage cheese and low-fat yogurt together. 2. Pour into a serving bowl and sprinkle with the nuts.

Chefs suggestions:
- If you prefer a smoother consistency, you can use a blender to mix the yogurt and cottage cheese. - You can use any low-fat fruit yogurt in place of strawberry.

Ingredients
Qty 175 grams yogurt, strawberry, low fat 125 grams cheese, cottage, low-fat 5 grams almonds, flaked

Snacks

Yogurt Dip with Apple

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 223 1.9 24.3 27.5 4.4 1 5 minutes. British Yes Yes No Yes Yes

Instructions:
1. In a small bowl, mix together the yogurt and whey protein powder until smooth and then transfer to a small serving dish. 2. Sprinkle with the flaxseeds and serve with apple slices to dip.

Ingredients
Qty 1 red dessert apple, medium (approx 138g each) 1 tsp flaxseeds 100 grams yogurt, natural bio, fat-free 20 grams vanilla flavour whey protein powder (wpi)

Snacks

Lunch Recipes

Chicken, Ricotta & Sundried Tomato Cruskits

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 215 3.1 22.9 23.4 0.0 1 5 minutes. Australian No No No Yes Yes

Instructions:
1. Spread the ricotta cheese over two of the Cruskits. 2. Place the chicken on the Cruskits over the ricotta. 3. Top the chicken with sundried tomatoes. 4. Place the remaining two Cruskits on the top creating a cruskit sandwich.

Chefs suggestions:
- The chicken can be replaced with ham or turkey luncheon meats.

Ingredients
Qty 8 pieces tomatoes, sundried, fat free 40 grams cheese, ricotta, light 4 cruskits, light (approx 5.7g each) 70 grams luncheon meats, chicken, shaved roast breast, 97% fat free

Lunch

Egg & Lettuce Wrap

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 259 6.2 18.0 31.3 6.2 1 10 minutes. Western No Yes No Yes Yes

Instructions:
1. Place the egg in a small saucepan with enough water to just cover the egg. Place a lid on the saucepan and bring to the boil over high heat. As soon as the water boils, reduce and simmer between 6-8 minutes so that the egg is hard boiled. 2. Meanwhile, wash the raspberries and transfer to a small ramekin dish. Set aside. 3. As soon as the egg is ready, run the saucepan under cold water until the egg is cool enough to touch. Peel off the egg shell and transfer into a small mixing bowl. 4. Using a fork, mash the egg up and then mix well with the cottage cheese and mayonnaise. Season with freshly ground black pepper. 5. Spread the egg mixture evenly over one side of the oat wrap, top with shredded lettuce and then roll up the wrap. 6. Transfer onto a serving plate and serve with the raspberries.

Chefs suggestions:
- For dairy-free, ensure the brand of mayonnaise you are using is dairy-free.

Ingredients
Qty 15 grams mayonnaise, 97% fat-free 1 pinch black pepper 1 egg, large (approx 50g each) 0.25 crisp lettuce, small (approx 100g each) 75 grams raspberries 1 oat wrap (approx 25g each) 75 grams cheese, cottage, low-fat

Lunch

Ham, Cheese & Rocket Crispbreads

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 199 4.8 15.3 19.7 3.9 1 5 minutes. Western No No No No Yes

Instructions:
1. Spread the cream cheese over the crisp breads and top with the rocket and ham slices. 2. Season with freshly ground black pepper according to taste.

Ingredients
Qty 2 crackers ryvita, multi-grain rye 1 pinch black pepper 50 grams smoked ham, extra lean, sliced 50 grams cheese, cream, extra-light (reduced-fat) 1 cup rocket leaves

Lunch

Open Topped Crunchy Tuna Sandwich

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 296 5.1 24.6 38.4 3.6 1 5 minutes. Western No No No Yes No

Instructions:
1. Chop and core the apple and then roughly chop along with the celery and walnuts. 2. Mix the fromage frais and mustard together, and then stir in the drained tuna, celery, apple and nuts. Season well with salt and freshly ground black pepper. 3. Divide the mixture between the slices of rye bread. 4. Cut each slice of bread in half and serve with the rocket leaves and halved cherry tomatoes.

Ingredients
Qty 0.5 celery stalk (approx 30 grams each) 55 grams tuna in spring water (drained weight) 1 pinch black pepper 2 slices bread, dark rye (approx 30g per slice) 0.5 cup rocket leaves 0.25 eating apple, medium (approx 138g each) 1 pinch sea salt 35 mls fromage frais, natural, low-fat 5 grams walnuts, raw 0.5 tsp mustard, wholegrain 2 cherry tomatoes, small (approx 10g each)

Lunch

Quick Cobb Salad

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 159 2.3 21.1 11.8 2.3 1 5 minutes. Western Yes No Yes No Yes

Instructions:
1. Roughly chop the lettuce and tomato. 2. Top the lettuce with tomato, turkey, ham and bean sprouts and season to taste with salt and pepper. 3. Drizzle the lemon juice on top.

Ingredients
Qty 60 grams turkey meat, lean, sliced 1 tomato, small (approx 100g each) 10 mls lemon juice, bottled 1 pinch black pepper 60 grams smoked ham, extra lean, sliced 1 pinch sea salt 30 grams beansprouts, mung 0.5 crisp lettuce, small (approx 100g each)

Lunch

Smoked Ham Bruschetta

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 186 2.0 14.1 25.8 5.1 1 10 minutes. Italian No No Yes No Yes

Instructions:
1. With a sharp knife, score a cross at the base of each tomato then place the tomato in a bowl of boiling water for 1-2 minutes. 2. Meanwhile, cut the garlic clove in half and and mince one half (leaving the other half whole for rubbing over the toasted bread). 3. Drain the tomatoes and rinse under cold water. Then peel the skin off, roughly chop it and place in a small bowl with the fresh, torn basil leaves, garlic, a dash of Tabasco sauce and season well with sea salt and freshly ground black pepper. 4. Lightly toast the bread on both sides under a hot grill and then using the freshly cut garlic clove, roughly rub the cut side of the garlic over the entire toast. 5. Top with the tomatoes then place back under the grill to heat through. 6. Remove from the grill, place the sliced ham on top and eat immediately.

Chefs suggestion:
- Replace the smoked ham for slices of smoked chicken or turkey if preferred.

Ingredients
Qty 2 tomatoes, small (approx 100g each) 2 sprigs fresh basil leaves 1 pinch black pepper 1 clove garlic (approx 3g per clove) 0.25 tsp hot chilli sauce (eg tabasco) 60 grams smoked ham, extra lean, sliced 1 pinch sea salt 1 slice bread, wholemeal (approx 40g each)

Lunch

Smoked Salmon & Avocado Corn Thins (large serving)

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 442 15.5 39.8 34.9 5.5 1 5 minutes. Western Yes No No Yes No

Instructions:
1. Spread the avocado over the corn thins. 2. Top with rocket leaves and smoked salmon. 3. Season with freshly ground black pepper according to taste.

Chefs suggestions:
- For gluten-free, check the brand of corn thins is gluten-free or substitute with gluten-free crisp bread.

Ingredients
Qty 2 pinches black pepper 6 corn thins (approx 6g each) 150 grams smoked salmon slices 2 cups rocket leaves 0.5 ripe avocado, small (approx 180g each)

Lunch

Soft Egg & Salsa Taco

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 346 20.2 17.2 22.4 5.1 1 8 minutes. Mexican No Yes No Yes Yes

Instructions:
1. For the salsa, chop the tomato, chilli, half the coriander and combine with half of the oil. Add Tabasco if desired, and season to taste with salt and pepper. 2. Wrap the tortilla in paper towel, place on a plate and microwave on high for 30 seconds. Heat for a further 30 seconds. Alternatively, you can heat the tortilla in the oven according to the packet directions. 3. Lightly whisk the eggs with the cream and remaining chopped coriander. Season. Heat remaining oil in a large pan over medium-high heat, pour in eggs and, using a wooden spoon, fold for 2 minutes until scrambled and almost set. Remove from the heat. 4. Working with one tortilla at a time (if making more than one serve, keep the rest covered as you work), spoon some egg down the centre, top with salsa and fold over the sides to enclose. Secure with a paper napkin if desired, and serve with any remaining salsa on the side.

Ingredients
Qty 3 sprigs fresh coriander 5 mls extra virgin olive oil 1 pinch black pepper 0.25 fresh red chilli (approx 45g each) 1 tortillas, wholemeal flour, medium (approx 40g each) 0.5 tomato, small (approx 100g each) 1 pinch sea salt 0.25 tsp tabasco 15 mls cream, fresh, half fat 2 eggs, large (approx 50g each)

Lunch

Spinach, Watercress & Potato Omelette

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 286 6.2 31.3 21.7 2.7 1 15 minutes. Spanish Yes Yes No Yes Yes

Instructions:
1. Cut the potato into rounds approximately half cm thick and cook gently in lightly salted boiling water until just tender (about 5 minutes), do not overcook. Drain. 2. Meanwhile, rinse the spinach leaves, put into a saucepan and cook over a medium heat, stirring from time to time, until all the leaves are soft. 3. Press the surplus water out of the spinach. 4. In a bowl, beat together the egg, egg whites, whey protein powder and season with sea salt and freshly ground black pepper, set aside. 5. Turn on the grill to preheat and also heat a 20cm oven-proof non-stick frying pan sprayed lightly with cooking oil spray over medium heat. Add the watercress to the frying pan, stir for half a minute until it has cooked, then remove and set aside. 6. Add the potato to the frying pan in one layer and cook until the undersides are golden; turnover and repeat, adding more spray. 7. Add the spinach and watercress to the frying pan evenly and then pour over the egg mix, tipping the frying pan so it is distributed well. 8. Leave it to cook over a medium-high heat until the underside is golden, and then flash under the grill for a minute to cook the top. 9. Serve immediately (you can also serve this dish at room temperature).

Chefs suggestions:
- You can use other green vegetables in this omelette; small broccoli florets are good, as is Swiss chard.

Ingredients
Qty 1 pinch black pepper 1 cup watercress 125 grams charlotte new potatoes 1 pinch sea salt 15 grams natural whey protein powder (wpi) 100 grams baby spinach leaves 1 pump cooking oil spray 1 egg, large (approx 50g each) 2 egg whites (large egg)

Lunch

Steak & Salad Stuffed Pita Pockets

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 380 12.6 26.0 37.8 2.4 1 25 minutes. American No No Yes No Yes

Instructions:
1. Position rack in upper third of oven; preheat grill. 2. Whisk lemon juice, oil, mustard, salt and pepper in a large bowl. Place steak in a shallow dish and pour half the dressing over it. Let marinate at room temperature, turning once, for 10 minutes. 3. Meanwhile, prepare the salad by chopping the lettuce, cucumber and tomato and adding it to the remaining dressing in another bowl; toss to coat. 4. Transfer the meat to the grill and grill for 5 minutes on each side for medium-rare, or until it reaches desired doneness. Transfer to a cutting board, let rest for 3 minutes, then slice thinly against the grain. Mix the meat with the salad and fill the pita. Serve immediately..

Ingredients
Qty 80 grams sirloin steak, lean 10 mls extra virgin olive oil 60 mls lemon juice, bottled 1 pinch black pepper 1 tsp dijon mustard 1 pinch sea salt 1 inch cucumber (approx 15g per inch) 0.25 crisp lettuce, small (approx 100g each) 1 bread, pita wholemeal, large (approx 60g each) 3 cherry tomatoes, small (approx 10g each)

Lunch

Dinner Recipes

Asian Prawn Noodle Salad

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 258 3.0 29.5 27.2 0.9 1 25 minutes Asian No No No Yes No

Instructions:
1. Make the dressing: chop the coriander and place into a screw top jar with the evaporated milk, fish sauce and lime juice; shake well. 2. Peel and de-vein the prawns, leaving the tails intact and place in a bowl. Add two thirds of the dressing and marinate for 10 minutes. Drain. 3. Meanwhile, place the noodles in a bowl and cover in boiling water; let stand for 10 minutes then drain and rinse under cold water. Drain again. 4. Transfer the noodles to a large bowl. Chop the mint leaves and add to the bowl with the remaining dressing, bean sprouts, chilli; mix well. 5. Lightly coat a non-stick frying pan with cooking oil spray and heat over high heat. 6. Cook the prawns for approximately 3 minutes or until changed in color and cooked through. 7. Serve the noodle salad topped with the freshly cooked prawns.

Ingredients
Qty 2 sprigs fresh mint leaves 1 sprig fresh coriander 20 grams noodles, rice (vermicelli) (dry weight) 0.5 fresh red chilli (approx 45g each) 1 pump cooking oil spray 10 grams fish sauce (nam pla) 30 grams beansprouts, mung 120 grams prawns, tiger, whole, raw 60 mls milk, evaporated, light, coconut flavoured 10 mls lime juice, bottled

Dinner

Balsamic Beef & Sweet Potato Mash

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 314 5.1 33.2 31.8 3.9 1 25 minutes Australian No No Yes No Yes

Instructions:
1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the steak; marinate for 15 minutes. 2. Meanwhile, cut the cherry tomatoes in half and toss with the mixed salad leaves. Transfer to a serving plate and pour over the remaining balsamic vinegar. 3. Peel the sweet potato and cut into 1 inch cubes. Add to a pot of boiling water and cook for approximately 8 minutes or until tender. Remove from heat, drain and mash using a potato masher. Finely chop the chives and add to the potato along with the coconut cream. Mix well and transfer to the serving plate. 4. Heat a BBQ or Sandwich Grill and cook the steak over high heat for 1-2 minutes each side or until cooked to your preference. Place the steak on top of the sweet potato mash, top with extra chives for garnish and serve.

Ingredients
Qty 1 pinch black pepper 120 grams sirloin steak, lean 2 sprigs fresh chives 0.5 tsp garlic, minced 1 sweet potato (approx 150g each) 30 mls balsamic vinegar 20 mls coconut milk, reduced fat 1 cup mixed salad leaves Average, all brands 4 cherry tomatoes, small (approx 10g each)

Dinner

Balsamic Chicken & Char Grilled Vegetables

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 272 6.9 30.7 22.6 6.4 1 Up to 3 minutes Australian Yes No Yes Yes Yes

Instructions:
1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the chicken breast, marinate for 15 minutes. 2. Meanwhile, heat a BBQ or Sandwich Grill; halve the lime and cook on the grill until the tops have caramelised (approx 1 minute). 3. Slice the capsicum, zucchini and egg plant into thick, flat slices. Spray the grill with cooking oil spray and place the vegetable slices onto the grill, cook for approximately 1 minute each side or until char-grilled. Remove from the grill and place in tin-foil until ready to serve to keep warm. 4. Spray the grill with cooking oil spray and add the chicken breast, cook for approximately each side or until cooked through and no longer pink in the centre. 5. Transfer the chicken to a serving plate along with the char-grilled vegetables and caramelised lime.

Chefs suggestions:
- Chicken tenderlions or chicken thighs (skin and bone removed) can be used in place of chicken breasts for this recipe.

Ingredients
Qty 50 grams eggplant (aubergine) 0.5 tsp garlic, minced 120 grams chicken breast fillets, skinless and boneless 15 mls balsamic vinegar 1 lime (approx 70g) 5 pumps cooking spray oil 1 pinch black pepper 0.5 zucchini (courgette), medium (approx 196g)

Dinner

Baked Snapper with Cucumber Salad

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 325 3.9 36.0 34.6 1.7 1 20 minutes. Australian Yes No Yes Yes No

Instructions:
1. Pre-heat the oven to 200c. 2. Mix the tamari sauce with the same amount of water; add the garlic and ginger together and combine. 3. Place the snapper in a baking dish and pour over the sauce mixture; cook in the over fro approximately 10-15 minutes or until cooked through. 4. Meanwhile, thinly slice the onion and cucumber, toss together and set aside. Also slice the red chilli and set aside. 5. When the fish is almost ready, prepare the rice according to the packet instructions; transfer to a serving plate. 6. Top the rice with the cooked snapper and cucumber salad and drizzle the juices from the baking dish over the salad. Garnish with the sliced red chilli.

Ingredients
Qty 150 grams snapper 0.5 tsp garlic, minced 10 mls tamari (wheat-free soy sauce) 0.5 red onion, small (approx 60g each) 2 inches cucumber (approx 15g per inch) 80 grams rice, brown basmati, 2-minute microwave 0.5 tsp bottled ginger, crushed 0.25 fresh red chilli (approx 45g each)

Dinner

Barramundi with Grilled Vegetables

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 260 5.6 33.9 26.1 12.6 1 20 minutes. Australian Yes No Yes Yes No

Instructions:
1. Pre-heat oven to 200c. 2. Lightly spray a piece of tin foil (large enough to make a parcel around the fish) with cooking oil spray. 3. Place the barramundi fillet on the tin foil and top with 2 slices from the lemon. Fold the edges of the foil into the centre to form a case. 4. Place in the centre of the oven and cook for approximately 10-15 minutes. 5. Meanwhile, pre-heat a sandwich grill to medium-high and spray lightly with cooking oil spray. 6. Slice the eggplant into rounds about 1/2cm in thickness and slice the zucchini length-ways just slightly thinner. 7. Place the eggplant and zucchini slices in the sandwich grill in batches, for about 1 minute, until all cooked. 8. Transfer the cooked barramundi and grilled vegetables onto a serving plate and squeeze lemon juice over the grilled vegetables. 9. Season to taste with salt and pepper.

Ingredients
Qty 1 pinch white pepper 150 grams barramundi fillets 0.5 lemon, medium (approx 150g each) 1 pinch sea salt 1 zucchini (courgette), medium (approx 196g each) 200 grams eggplant (aubergine) 3 pumps cooking oil spray

Dinner

Chicken Caesar Salad

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 303 10.3 36.8 14.6 2.6 1 10 minutes. Italian No No No Yes Yes

Instructions:
1. Bring a small pot of water to the boil and hard boil the egg (approx 5 minutes); remove the egg from the boiling water and place in a bowl of cold water. 2. Meanwhile, combine the lettuce leaves, croutons, chives and snow pea sprouts in a bowl or a serving plate. Slice the egg and toss through the lettuce. 3. Place the sliced chicken breast on top of the salad and drizzle with caesar dressing.

Ingredients
Qty 15 grams croutons, garlic & herb 120 grams chicken breast fillet, pre-cooked 1 sprig fresh chives 1 crisp lettuce, small (approx 100g each) 1 egg, large (approx 50g each) 10 grams caeser style low fat dressing 5 grams snow pea sprouts

Dinner

Chicken & Avocado Salad

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 288 13.5 28.7 13.2 3.6 1 15 minutes. Australian Yes No No Yes Yes

Instructions:
1. Coat chicken breast in Italian herbs. 2. Cook chicken breast in a non-stick pan for 3-5 minutes, turning over half way through cooking, or until cooked through. 3. Set chicken breast aside to rest for 3-5 minutes. 4. Meanwhile coarsely shred lettuce, chop avocado and top and tail snow peas; mix together into a bowl along with the cashew nuts. 5. Slice chicken breast or cube into 1cm pieces and then add to mixture. 6. Make dressing in a small bowl/container by mixing together the sour cream, lemon juice and salt and pepper. Stir through ensuring all ingredients are combined thorough and coated with dressing.

Ingredients
Qty 1 pinch black pepper 10 grams whole cashew nuts, raw, unsalted 1 pinch sea salt 0.5 crisp lettuce, small (approx 100g each) 10 mls lemon juice, bottled 20 grams snow peas (mange tout) 0.25 ripe avocado, small (approx 180g each) 100 grams chicken breast fillets, skinless and boneless 30 grams sour cream, extra light 1 tsp italian seasoning

Dinner

Sticky Diced Chicken on Spring Cabbage

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 330 1.9 41.5 34.2 8.3 1 20 minutes Thai No No Yes Yes Yes

Instructions:
1. Mix together the garlic, ginger, honey and two-thirds of the tamari sauce; cube the chicken and add to the marinade, tossing to make sure each piece is fully coated. Set aside for 5 minutes. 2. Heat the remaining tamari sauce over medium-high heat in a non-stick frying pan or wok, add the marinated chicken and stir fry for approximately 5 minutes. 3. Cut the capsicums into strips and chop the spring onions into 1 inch pieces; add to the pan and stir fry for a further 2-3 minutes (add 1 tablespoon of water, per serving, if necessary). 4. Shred the cabbage, add to the pan and cook for a further 2-3 minutes stirring constantly, then transfer to a warmed serving bowl. 5. Drizzle with sweet chilli dipping sauce and serve immediately.

Ingredients
Qty 2 tsp garlic, minced 3 spring onions (approx 15g each) 125 grams spring cabbage 0.5 red capsicum (pepper), large (approx 160g each) 125 grams chicken breast fillets, skinless and boneless 60 mls tamari (wheat-free soy sauce) 2 tsp honey, clear & runny 2 tsp bottled ginger, crushed 10 mls Thai sweet chilli sauce, light 0.5 yellow capsicum (pepper), large (approx 160g each)

Dinner

Superlean Beefburger & Salad

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 325 7.4 30.3 29.5 4.0 1 15 minutes. American No No Yes No Yes

Instructions:
1. Finely chop the onion and herbs and combine in a bowl with the beef mince; mix thoroughly using your hands until fairly smooth looking and then season with sea salt and freshly ground black pepper; combine well. 2. Mix in the egg white and combine well. 3. Using clean hands form the mix into one round, flat patty (per serving). 4. Heat a non-stick frying pan over medium-high heat, spray lightly with cooking oil spray and then add the burger. 5. Cook for 5 minutes then turn over and cook on the other side for 3 minutes. 6. Meanwhile, toss the salad with the dressing and transfer to a serving plate along with the opened burger bun. 7. When the burger is cooked all the way through, place it into the burger bun and top with the relish and sliced cucumber. Serve immediately.

Chefs suggestions:
- If you cant find extra lean ready-minced beef, ask a butcher to grind up a lean piece of sirloin or rump steak for you (making sure to ask for any fat bands to be removed before grinding). - If you like, you can use 1tsp dried mixed herbs instead of the fresh herbs.

Ingredients
Qty 1 sprig fresh flat-leaf parsley 15 mls french dressing, fat free 1 inch cucumber (approx 15g per inch) 1 bread roll, mixed grain burger buns (approx 45 grams each) 0.5 brown onion, small (approx 60g each) 1 pinch black pepper 1 cup mixed salad leaves 1 pinch sea salt 100 grams beef mince, extra-lean (maximum 5% fat) 1 pump cooking oil spray 1 sprig fresh thyme 2 tsp burger relish 1 egg white (large egg)

Dinner Dinner

Teriyaki Lamb Stir-Fry

Per Serve
Calories: Fat: Protein: Carbohydrates: Fibre: Serves: Total Preparation Time: Region: Gluten Free: Vegetarian: Dairy Free: White Meat Only: No Seafood: 380 15.6 42.6 12.3 0.9 1 20 minutes. Japanese No No Yes No Yes

Instructions:
1. Thickly slice the onion, thinly slice the chilli and coarsely chop the bok choy and broccolini. 2. Heat a non-stick wok to high and lightly spray with cooking oil spray. 3. Slice the lamb into thin strips and stir-fry until cooked to preference and remove from wok; cover to keep warm. 4. Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until fragrant. 5. Add the teriyaki and sweet chilli sauces and bring to the boil; add the vegetables and stir-fry until just tender. 6. Return the lamb to the wok and heat through; transfer to a serving plate.

Ingredients
Qty 20 grams teriyaki marinade 100 grams bok choy 0.5 brown onion, small (approx 60g each) 0.5 fresh red chilli (approx 45g each) 1 pump cooking oil spray 200 grams lamb, rump, lean 15 mls Thai sweet chilli sauce, light 5 mls sesame oil

Dinner