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Week 1 Menu Plan - Breakfast Lunch Dinner

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Week 1 Menu Plan - Breakfast Lunch Dinner Powered By Docstoc
					                                                                                                                                                                                               Major Partner:
                                                                                                          Based on Dr John Tickell’s famous book ‘The Great
                                                          Menu Plan: Week 1                               Australian Diet’ and Julie White’s ‘Cook Yourself Slim’

                   Monday - Day 1             Tuesday - Day 2             Wednesday - Day 3          Thursday - Day 4               Friday - Day 5               Saturday - Day 6               Sunday - Day 7
                   Cleansing Day              Cleansing Day
On Rising          Glass of water: cold, room temperature or warm with a slice of lemon

                   Small can of Baked
Breakfast          Beans (plain or paprika)
                                              Toast                       Slim Trim Breakfast        Power Oats*                    Slim Trim Breakfast          Scrambled Eggs & two            Power Oats*
                                                                          Smoothie*                                                 Smoothie*                    slices of wholegrain toast*
Enjoy a cup of
green tea or       With 1-slice of            2-slices of wholegrain      Drink a glass of water     A tasty combination            Drink a glass of water       OR                             A tasty combination
jasmine tea with   multigrain toast PLUS      toast with sliced tomato,   when finished.             of rolled oats, yoghurt,       when finished.               Fabio’s Eggwhite and           of rolled oats, yoghurt,
your breakfast     the equivalent of one      lemon, basil & pepper                                  strawberries and honey!                                     spinach omelette*              strawberries and honey!
every morning      piece of fruit from your   (no butter).
                   FP100**                    PLUS the equivalent of                                                                                             You can switch
                                              one piece of fruit from                                                                                            breakfasts with Sunday
                                              your FP100.                                                                                                        if you’re too busy to
                                                                                                                                                                 make eggs today!
Morning            A glass of water throughout the morning and a Snack from your FSS (Fail Safe Snacks) list
snacks
                   Dr Tickell’s Vegetable     Dr Tickell’s Vegetable      Salmon with Brown          Sandwich or Wrap               Unfried Chicken              Ratatouille*                    Antipasto Pizza &
                   Soup from the              Soup from the               Rice & Basic Salad*                                       With brown rice salad*                                       Basic Salad*
Lunch              Great Australian           Great Australian
Have a glass       Diet Recipe Book           Diet Recipe Book
of water before
your lunch.        The below recipes          You’re eating the same      Small can of pink or red   A slice of turkey or ham,      OR                           Left over from dinner           A delicious quick
This will reduce   makes 8-serves so          meal for dinner and         salmon with brown rice     2 tsp of slim hummus           Repeat lunch from day- 4     on Day 4.                       and easy pizza that
your appetite      separate out into single   lunch as it’s important     and basic salad.           dip & basic salad* in          if you’re too busy to cook                                   everyone will love.
                   serves and freeze. You     to cleanse your body                                   multi grain wrap or            chicken.                                                     Serves 2 so either half
                   won’t need to make         before you start your                                  sandwich (no butter).                                                                       the recipe or enjoy with
                   another batch of this      weight loss efforts.                                                                                                                               a friend.
                   soup until Week 4.

Afternoon          A glass of water throughout the afternoon and a Snack from your FSS (Fail Safe Snacks) list
snacks

                   Dr Tickell’s Vegetable     Dr Tickell’s Vegetable      Grilled Steak &            Ratatouille*                   Grilled Fish &               Crumbed Lamb Cutlets            Grilled Chicken &
Dinner             Soup from the              Soup from the               Vegetable Fusion*                                         Vegetable Fusion*            with Cauliflower Mash           Vegetable Fusion*
                   Great Australian           Great Australian                                                                                                   & Honey Roast Carrots
Glass of water     Diet Recipe Book           Diet Recipe Book                                                                                                   & Beetroot*
during prep &
with dinner        You’re eating the same     Well done! Your             A tasty mix of broccoli,   1-Cup of Ratatouille           Flake, whiting, flathead,    One word - YUM! Serves          Congratulations, you’ve
                   meal for dinner and        cleansing days are now      cauliflower, pumpkin       heated with 100g can           trevally - the choice is     2 so we recommend that          completed Week 1 of
                   lunch as it’s important    over for Week 1.            & carrots and more!        tuna in brine, sprinkle 2tsp   yours.                       you invite a friend over        Weigh it Up!
                                                                                                     parmesan cheese. Make                                       for dinner and catch up!
                   to cleanse your body                                                              extra for lunch on Saturday
                   before you start your                                                             and freeze.
                   weight loss efforts.                                                              OR
                                                                                                     Repeat day-3 if you are
                                                                                                     too busy.

                                                                                                     Suggest you cook your                                *Recipes provided
                                                                                                     lunch for Day 5 tonight too                          ** FP100 is a Fruit Platter in your fridge 100% of the time.
Evening Snack                                                                                        and store in fridge.
or get up during Enjoy two spoons of low fat yoghurt or a cup of minestrone soup.
the night snack
                                                                         *Please note how many serves each recipes makes and adjust
                                        Recipes: Week 1                  your ingredients accordingly. All shopping list items are based
                                                                         on the below recipes and servings.




Dr John’s Vegetable Soup                                   Power Oats
8-serves so divide into individual containers and store    Ingredients: Serves 1
in freezer for Weeks 2 and 3.                              1/3 Cup of rolled oats
                                                           1/3 Cup boiling water
Ingredients                                                1/4 Cup low fat yoghurt
2 large cloves of garlic                                   4 strawberries- sliced
4 medium potatoes                                          2 tsp ALPS Blend (recipe below)
4 large carrots                                            1 tsp honey
4 pumpkin wedges
4 zucchini                                                 Combine oats & boiling water in a small serving bowl
2 celery sticks                                            and cover with cling wrap and stand for a few minutes.
2 parsnips
2 brown onions                                             Uncover, stir & add yoghurt, strawberries,
2 large leeks                                              ALPS & drizzle over honey
10-12 cups of beef stock                                   ALPS : is a nut & seed mix of Almonds, Linseeds,
4 large diced tomatoes                                     Pumpkin Seeds, Sunflower and/or Sesame seeds.
4 bay leaves
2 tablespoons of canola spread                             Grilled Steak And Vegetable Fusion
blac pepper
2 cans of red kidney beans (strained)                      1-serve
500g of frozen baby peas                                   Prepare extra Vegetable Fusion & store in fridge. Cooked
                                                           leftovers are great reheated in a sprayed non stick fry pan
Directions                                                 with tuna, cheese or chicken added for a quick meal.
Melt canola spread in large pot.
When hot, add crushed garlic and slice potatoes,           Basic Steak
carrots, pumpkin, zucchini, celery, parsnip, onion         Allow 100g meat per person
and leek. Any other vegetables of your choice can          Spray steak with oil spray and season with salt & cracked
be added. Stir for about 3 minutes. Add diced tomatoes,    pepper (or any other spice mix) Heat a chargrill plate,
beef stock, bay leaves and black pepper. Bring to the      BBQ or non stick frypan over medium-high heat.
boil and then gently simmer until vegetables are cooked.   Cook steaks 3-4 minutes each side. Remove from heat
Add kidney beans and peas.Bring to the boil again          and cover and allow to rest for 3-4 minutes before serving.
and then remove from heat. Discard bay leaves.             Serve with mustard, BBQ or tomato sauce

Optional - sprinkle small amount of grated low fat         Vegetable Fusion
cheese on each bowl of soup.                               100g pumpkin- cubed with skin on
                                                           100g carrots- washed, trimmed & sliced
Paprika Baked Beans: Serves 1                              100g broccoli- washed & cut into florets
                                                           100g cauliflower- washed cut into florets
Make extra and freeze for another breakfast or snack.      2 tps olive or flax seed oil
                                                           1 tps ALPS Blend*
Ingredients                                                Parsley- chopped
220g can baked beans                                       Cracked pepper
1/2 tsp smoked paprika
1/2 tsp ground cumin                                       Place pumpkin and carrots in a saucepan of salted cold water
Pinch of dried chilli                                      and simmer for 5 minutes Add broccoli & cauliflower and
1/2 -1 Tbs chopped fresh parsley                           continue cooking for 5 minutes Drain and toss with oil, almonds
1 pieces wholegrain toast                                  & parsley. Adjust seasonings
Cracked black pepper
                                                           ALPS : is a nut & seed mix of Almonds, Linseeds, Pumpkin
Spray saucepan with oil and heat over med- high heat       seeds, Sunflower and/or Sesame seeds.
and add garlic, paprika, chilli & cumin and cook for
a few minutes. Add beans & heat through. Stir through      Variations:
parsley, add cracked pepper & serve with toast.            Change vegetable combinations- Sweet Potato, Jerusalem
                                                           Artichokes & Asparagus
Slim Trim Breakfast Smoothie                               Vary the oil- peanut, flax, macadamia, walnut etc
                                                           Vary the nuts or use sunflower, pumpkin, sesame or flax seeds
Ingredients: Serves 1                                      Vary herbs- basil, dill, thyme, coriander and mint
1 Cup skim milk                                            Toss with low fat tasty cheese, parmesan, goats cheese
1 scoop Swisse Ultiboost TrimShot                          & low fat fetta, ricotta
1/4 (1/3) Cup rolled oats
1 Tbs peanut butter
1/2 banana sliced
1 tsp honey (optional)
1 ice cube

Blend all ingredients for a few minutes & serve.
                                                                              *Please note how many serves each recipes makes and adjust
                                        Recipes: Week 1                       your ingredients accordingly. All shopping list items are based
                                                                              on the below recipes and servings.




Unfried Chicken With Brown Rice Salad                           Ratatouille
2-serves                                                        This can be eaten at any meal as salad or vegetable
Either half the recipe or make the 2-full serves                replacement. Make the full batch below and freeze.
and freeze for a later meal.
                                                                Ingredients
Ingredients                                                     Olive oil spray
300g skinless chicken thigh fillets                             2 med purple onions- chopped
100g of low fat tzatziki dip                                    2 cloved garlic- chopped
2 Tbs water                                                     2 Tbs red wine vinegar
1 Cup of quick cook oats                                        1 Tbs Italian dried herbs
                                                                1 red capsicum- cut into 3 cm pieces
Directions                                                      2 zucchini- 1/4’d lengthwise then sliced
Preheat oven 180°C                                              1 medium eggplant- diced
Remove excess fat from thigh fillets and cut in half            Fennel bulb - sliced
Combine dip & water in a flat bowl. Dip chicken pieces          880g can crushed tomatoes
in yoghurt mix and press into rolled oats. Place chicken        1/4 Cup chopped olives-
on a baking tray lined with baking paper and spray well         2 bay leaves
with oil Bake for 35-40 minutes or until browned                Salt & pepper
Serve with salad or steamed vegetables                          2 handfuls of baby spinach

Fabio’s Egg White And Spinach Omlette                           Directions
                                                                Preheat oven to 180° C. Spray a large baking tray with oil
Ingredients                                                     Combine all ingredients in baking tray and bake for 40 minutes
4 egg whites                                                    Add spinach leaves to serve
2 tablespoons chopped
fresh spinach                                                   Crumbed Lamb Cutlets With Cauliflower Mash
1/2 tablespoon chopped
fresh basil                                                     Serves 2: So invite a friend over or freeze 2-lamb cutlets
1/2 Roma tomato, finely diced                                   for later use and half recipe.
Sea salt
Ground black pepper                                             Cutlets
1/2 teaspoon canola oil                                         4 lamb cutlets- trimmed of fat
                                                                1/4 cup low fat yoghurt
Directions                                                      1 Tbs water
Steam or boil spinach for about 2 minutes, season with          1/2 cup quick oats
salt and pepper. Whisk egg whites until frothy. Heat oil        15g grated parmesan
in a small non-stick pan, swirling it around until it covers    Salt & pepper
the bottom in a thin film. Pour in egg white mixture and        Olive oil spray
cook over low/medium heat for 2 – 3 minutes, until the
bottom is firm. Add spinach, basil and tomato to one            Preheat oven to 180 C (fan forced 160°C ) & line a baking tray
half of the omelette and fold the other half over the top       with baking paper. In 2 separate bowls combine yoghurt with
Cook for another 2 – 3 minutes, turning once.                   water and the 2nd bowl the oats with cheese, salt & pepper.
                                                                Coat cutlets with yoghurt then press into oats. Place on baking
                                                                tray and spray liberally with oil spray. Bake for 30-40 minutes
Grilled Fish: Always make sure it’s fresh!                      on top shelf of oven until cutlets are golden brown
180g (200g) fish fillets (flake or fish of choice) per person
                                                                Cauliflower Mash
Directions
Heat a non stick grill pan over medium-high heat                A great mashed potato replacement. Extra can be used
for a few minutes. Spray fish with oil spray, season            as a dip or spread on pizzas
with salt & pepper and cook for 3-4 minutes on each side,
depending on the thickness                                      1/2 cauliflower- cut into small pieces
                                                                2 Tbs skim milk
Serve with a squeeze of lemon                                   2 Tbs skim milk yoghurt
                                                                1/2 tsp salt

                                                                Place cauliflower & salt in a medium saucepan, cover with cold
                                                                water and bring to a simmer. Cook for 10 minutes or until soft
                                                                Remove from heat and add milk & yoghurt and blend with a stick
                                                                blender until smooth
                                                                                  *Please note how many serves each recipes makes and adjust
                                        Recipes: Week 1                           your ingredients accordingly. All shopping list items are based
                                                                                  on the below recipes and servings.




Roast Honey Carrots & Beetroot                                      Brown Rice & Basic Salad
Half a bunch of baby carrots                                        1-serve
Half a bunch of baby beetroot                                       Brown Rice
1 cloves of garlic- squashed                                        1/2 Cup cooked brown rice
Olive oil spray                                                     2 Cups Basic Salad
1/2 Tbs honey                                                       1 Tbs Basic Salad Dressing

Preheat oven to 180 C (fan forced 160°C ) & line a baking tray      Basic Salad
with baking paper. Trim tops from vegetables, leaving a small       Baby spinach (or your leaf of preference)
amount of green. With a clean pot scourer scrub vegetables to       Roma tomato sliced (or your preferred tomato)
remove all traces of dirt (no need to peel). Place on baking tray   Cucumber sliced
with garlic & spray with oil. Bake for 30-40 minutes, tossing       Red onion sliced
twice, until vegetables have softened & golden brown                Parsley – or herb of your choice such as chives, basil, coriander,
Drizzle over honey and serve                                        thyme oregano etc
                                                                    Nuts/ Seeds: 1 Tbs- blend or almonds, walnuts, peanuts,
Antipasto Pizza                                                     cashews, pine nuts, pumpkin, sunflower, flax & sesame seeds
                                                                    Extras: Asparagus, snow peas, carrot, celery or bean shoots
Makes 2 – so halve recipe of invite a friend over for lunch!
                                                                    Basic Salad Dressing or buy a low fat commercial one
2 wholegrain/multi grain 20cm diameter wraps                        1/4 Cup of red wine vinegar
75g antipasto mix (sundried tomatoes, capsicum, olives)             1/4 Cup of lemon juice
from supermarket deli                                               2 Tbs wholegrain mustard
1 Tbs tomato paste                                                  Small red onion- chopped
1 Tbs chopped fresh parsley                                         clove garlic- chopped
Tub light Philly cheese                                             salt & pepper
                                                                    1/2 Cup of Extra Virgin Olive Oil
Preheat oven to 220°C
Combine antipasto, tomato paste & parsley in blender until          Whisk together vinegar, lemon juice, mustard, onion,
a pasteSpread on wraps and dollop 4 teaspoons of cheese             garlic and salt & pepper Gradually add oil whilst still
on each. Bake for 10 minutes. Serve with salad                      whisking to form an emulsion.

Grilled Chicken & Basic Salad                                       Slim Hummus Dip
(or Vegetable Fusion)                                               Make your own dip or purchase a low fat pre-made one.
Allow 120g (to 150g) chicken breast with skin & fat removed,        Pre-made dip is included in the shopping list so if you wish
per serve. Marinate chicken for 30 minutes. Make extra              to make your own, then add the below items to your list.
for convenience at a later date.
                                                                    Ingredients
Marinade:                                                           400g can chickpeas, rinsed and drained
Juice of a lemon                                                    1/2 garlic clove, bruised
Clove of crushed garlic                                             1 Tbs tahini
1/2 tsp dried oregano                                               1/2 cup low fat natural yoghurt
Salt &cracked pepper                                                1 small lemon, juice & zest finely grated
                                                                    1/2 tsp salt
To Grill:                                                           Pinch of sweet paprika
Preheat grill. Marinate the chicken for 30 minutes.
Lightly spray chicken fillet with oil & and grill for 3-4 minutes   Directions
each side until meat is cooked.                                     Combine chickpeas, garlic, tahini, yoghurt and half
                                                                    of the lemon juice & salt in food processor and blend
Basic Salad recipe previously supplied                              until smooth adding more lemon juice if needed. If still very
                                                                    thick may need to add some water. Sprinkle with paprika
                                                                    & servewith vegetale crudités (carrot, cucumber, celery,
                                                                    zucchini, broccoli, cauliflower, sno peas, radish,
                                                                    cherry tomatoes, capsicum etc.) in unlimited amounts

                                                                    Variations:
                                                                    Substitute chickpeas with any other beans or lentils
                                                                    eg.kidney, butter, cannelinni.
                                                                                     *This is the minimum shopping list based
                                    Shopping List: Week 1                            on the recipes for Week 1 – variations
                                                                                     and extras are not included



Vegetables                                                Frozen
4 x red onions                                            500g frozen peas
2 x garlic bulbs
1 x fennel bulb                                           Fish
2 x bunches of fresh parsley
7 x roma tomatoes                                         1 x 100grms of fish fillet (flake) per person
1 x cucumber
2 x lemons                                                Meat
1 x bunch of fresh spinach
1x packet of baby spinach                                 Steak - 100g meat per person ( we recommend eye fillet)
1 x bunch of asparagus                                    300g skinless chicken thigh fillets
4 x small pumpkin wedges (or half a pumpkin)              4 lamb cutlets- trimmed of fat
620g carrots
100g broccoli                                             Packet & canned food
1 x cauliflower
1 x bunch of fresh spinach                                10-12 cups of beef stock (or cubes)
1 x red capsicum                                          2 x 420g can of red kidney beans
6 x small zucchinis                                       1 x 880g can crushed tomatoes
1 x celery                                                Small jar of olives
2 x parsnips                                              220g tin baked beans
4 x medium potatoes                                       2 x small cans of pink or red salmon or tuna in brine
2 x large leeks                                           3 x small cans of minestrone soup
2 x brown onions                                          (to have in pantry for a snack if needed)
1 x medium eggplant                                       2 x tins of sardines (to have in pantry for a snack if needed)
1 x small bunch of baby carrots
1 x small bunch baby beetroot                             Nuts
                                                          For ALPS mix - this is a nut & seed mix of Almonds, Linseeds,
Fruit                                                     Pumpkin Seeds, Sunflower and/or Sesame seeds.
Bunch of bananas
5 apples                                                  Herbs & Spices
Punnet of strawberries
Any other fruit you want to make up your FP100            Bay leaves
                                                          Small bunch of fresh basil
                                                          Italian dried herbs
Dairy                                                     Dried oregano
Carton of eggs (dozen)                                    Smoked paprika
Canola spread                                             Ground cumin
1 x tub of low fat plain yoghurt                          Dried chilli
1-litre of skim milk                                      Italian dried herbs
Tub light cream cheese                                    Sea salt
                                                          Ground black pepper
Deli
                                                          Other
75g antipasto mix (sundried tomatoes, capsicum, olives)
from supermarket deli                                     100g of low fat tzatziki dip
2 x slices of turkey or ham                               100g of low fat hummus dip
                                                          Quick cook oats
Rice
                                                          Bread
Packet of brown long grain rice
                                                          Wholegrain/multi grain 20cm diameter wraps
                                                          Wholegrain toast loaf of bread
Oils and sauces
Red wine vinegar                                          Supplements
Wholegrain mustard
Bottle of Extra Virgin Olive Oil                          Swisse Ultiboost TrimShot
Olive Oil Spray
2 Tbs tomato paste

Spreads
Peanut Butter
Honey

				
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