menu plan for weight loss

8/21/2019 Menu plan for weight loss

1/20

BACK-ON-TRACKchallengeWEEK 01.com.au


2/20

32

(APPROX 150 CALORIES)

These are our base level

snacks, designed to support

weight loss goals.


If your goal is healthy eating

and/or weight maintenance,

choose from this group.

cup low fat yoghurt

with cup berries+ 1 tspALPS Blend

1 piece wholegrain

toast with 2 tsp

peanut butter

10 almonds with

a piece of fruit

1 slice wholegrai n toast

with 2 tbs cottage cheese

& 3 slices of avocado

2 XL hard boiled eggs

& vegetable sticks

+ 4 walnut halves

95g tin tuna in springwater

with 2 corn thins

& sliced tomato

Banana smoothie

(1 banana + 1 cup skim milk

+ 2tbs low fat yoghurt)

1 piece wholegrain toast

with 40g feta + 4 olives

1 cup vegetables with

3 tbs skinny hummus

1 pear + 30g low fat

cheese


Our mini meal snacks are great

for pre/post workouts, especially

designed to support intense training

and build lean muscle.

2 poached eggs, 2 slices soy

linseed toast, pan fried diced

mushroom, diced tomato, 20g baby

spinach and 2 tsp grated parmesan

Toss together 125g tin four

bean mix (rinsed), 95g tin

sweet chilli tuna & 1 egg

withBasic Salad

220g tin baked beans,30g grated reduced fat

tasty cheese on 2 slices

wholegrain toast

2 multigrain Weetbix,

1 banana, cup skim milk

and cup reduced fat

Greek yoghurt

2 sushi handrolls

(tuna/salmon)

GROUP ASNACKS

GROUP BSNACKS

GROUP C

SNACKS

Weve categorised your snacks into 3 convenient groups: perfect for when you need to lose weight

(GROUP A); snacks for when you need to maintain your current weight (GROUP B); and snacks

that are ideal for building lean muscle, or to support intense training (GROUP C).

snack listBACK-ON-TRACKchallenge.com.au


3/20

BREAKFAST

Herbal tea withyour breakfast

every morning

LUNCH

A glass of water

before lunch will

help reduce your

appetite

DINNER

A glass of water

during preparation

and with your

dinner

FOR

MEN

B:Breakfast L:LunchD:Dinner

B: cup untoasted muesliand 3 tbs skim milk

D: + 3 tspALPS Blen dand 3cup low fat Greek yoghurt

- - - - - - - - - - - - - - - - - - - -

as above

B: + 2 tsp peanut butterL: + 4 slices avocadoD: + 1 piece of fruit- - - - - - - - - - - - - - - - - - - -

B: + 1 tbs peanut butter L: + 4 slices avocado and

1 tspALPS Blend

B: + 1 tbs peanut butterL: + Berry Yoghurt Snack- - - - - - - - - - - - - - - - - - - -

as above

Simple Berry Bircher Mango Breakfast Smoothie Oatbran Protein Smoothie

BBQ Corn & Zucchiniwith Chickpeas

Farro & Kale Saladwith 1 piece of fruit

Ham & Salad Sandwichand 1 piece of fruit- - - - - - - - - - - - - - - - - - - -

Cheese & SaladSandwich

Farro & Kale Saladwith 1 piece of fruit

BBQ Corn & Zucchiniwith Chickpeas

withBasic Grilled Steak- - - - - - - - - - - - - - - - - - - -

BBQ Corn &Zucchini withChickpeas andBanana Yoghurt

Snack

Basic Grilled Fish withCauliflower BroccoliTabouleh

- - - - - - - - - - - - - - - - - - - -

Cauliflower BroccoliTabouleh tossed with400g tin lentils

SNACK

SNACK

SNACK

Enjoy a herbal tea

Glass of water throughout the afternoon and aGroup A snackfrom our Snack List with a skim milk tea or coffee

Glass of water throughout the morning and a Group A snackfrom our Snack List with a skim milk tea or coffee

TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYMONDAY

Vegetarian Leftover from previous meal. Menu serves 1 person.

Actual recipes are in BOLD & can be found on the following pages.

Please note: Individuals may have specific calorie requirements and additional calories may be required for increased training needs.

L: + Coconut & Da te Muffi ns

D: + 1 piece of fruit- - - - - - - - - - - - - - - - - - - -

as above

B: + 1 tbs peanut butterL: + 20g cashewsD: + 2 tspALPS Blen d

- - - - - - - - - - - - - - - - - - - -

B: + 1 tbs peanut butter L: + 3 slices avocado D: + 3 tspALPS Blend

B: Bircher Plus

L: + Berry Yoghurt Snack

- - - - - - - - - - - - - - - - - - - -

as above

B: + 1 slice wholegrain breadL: + Coconut & D ate Muffi ns

- - - - - - - - - - - - - - - - - - - -

as above

Basil & Goat's Cheese

Omelette with 2 sliceswholegrain toast

Oatbran Protein Smoothie Bircher Muesli Poached Egg with

Smashed Avocado andTomato and 2 slices ofsmoked salmon- - - - - - - - - - - - - - - - - - - -

Poached Egg withSmashed Avocadoand Tomato

Cauliflower BroccoliTabouleh tossed with100g tinned salmon inspringwater

- - - - - - - - - - - - - - - - - - - -

CauliflowerBroccoli Tabouleh

Easy Stir-Fry Chickenwith cup cookedbrown rice

- - - - - - - - - - - - - - - - - - - -

Sweet Potato

& Toasted WalnutTaco

Ham Quesadillawith Basic Salad

- - - - - - - - - - - - - - - - - - - -

Gado Gado plus1 extra hard-boiled

egg

South of the BorderTacos

- - - - - - - - - - - - - - - - - - - -

Mushroom &Quinoa Tart with

Simple Salad withAlmonds

Easy Stir-Fry Chicken withcup cooked brown rice

- - - - - - - - - - - - - - - - - - - -

Sweet Potato &Toasted Walnut TacoandBasic Salad

Miso Salmon withBasicSalad

- - - - - - - - - - - - - - - - - - - -

Gado Gado with1 tspALPS Blend

South of the Border Tacos

- - - - - - - - - - - - - - - - - - - -

Mushroom & QuinoaTart with Simple Saladwith Almonds

Spiced BBQ Beef andSimple Salad with Almonds

- - - - - - - - - - - - - - - - - - - -

Lemon Pepper TofuwithGinger & SesameGreens and 2 tspALPSBlend

Enjoy a herbal tea

Glass of water throughout the afternoon and aGroup A snackfrom our Snack List with a skim milk tea or coffee

Glass of water throughout the morning and a Group A snackfrom our Snack List with a skim milk tea or coffee

1600CALS

1300CALS

WEEK 01

menu planBACK-ON-TRACKchallenge.com.au


4/20

76

1 cup pumpkin seeds

1 cup sunflower seeds

1 cup toasted flaked almonds

cup flaxseeds

cup sesame seeds

cup poppy seeds

cup chia seeds

ALPS BLEND

Combine all ingredients and store in an airtight container.

NUTRITIONAL INFORMATION(2tsp per serve)

ENERGY 177kJ | CALORIES 42cal | FIBRE 0.9g

CARBS 0.6g | SUGARS 0.2g | PROTEIN 1.7g

FAT 3.8g | SAT.FAT 0.4g

DID YOU KNOW?

Adding healthy fats into your diet not only helps

memory but keeps hunger and wrinkles at bay!

MAKES 4 CUPSVeg DairyFree

DiabetesFriendly

GlutenFree

NUTRITIONAL INFORMATION(per serve)




cup untoasted low-fat muesli

170g tub of low fat vanilla yoghurt

cup frozen mixed berries

SIMPLE BERRY BIRCHER

Combine muesli and yoghurt in a small bowl, top with frozen

berries, cover and leave overnight in the fridge.

SERVES 1Veg DiabetesFriendly


5/20

98

1 cob of corn, in husk

2 small zucchinis, sliced

6 snow peas, sliced

400g tin chickpeas, well rinsed

1 tsp poppy seeds

20 mint leaves

1 tbs chopped walnuts, toasted

DRESSING

2 tsp tahini

2 tsp lemon juice

2 tsp water

BBQ CORN & ZUCCHINIWITH CHICKPEAS

Heat BBQ or grill over medium heat and cook corn, still in husk,

turning every few minutes for around 10 minutes. Cool slightly,

then remove husk and slice kernels off the cob.

Spray zucchini with oil and cook a few minutes each side,

until softened and beginning to brown.

Whisk together dressing ingredients.

Place snow peas, chickpeas, poppy seeds and dressing in

a salad bowl and toss through cooled corn and zucchini.Top with mint leaves and walnuts.

SERVES 2


ENERGY 1093kJ | CALORIES 261cal | FIBRE 11g

CARBS 27g | SUGARS 4g | PROTEIN 12.7g

FAT 10.6g | SAT.FAT 1g

Veg DairyFree

DiabetesFriendly

GlutenFree



CARBS 42g | SUGARS 5.7g | PROTEIN 14.4g


cup farro, rinsed

1 cups vegetable stock

2 tsp sesame oil

2 tsp brown rice vinegar

(or cider vinegar)

2 tsp soy sauce

2 tsp lemon juice

1 tsp finely chopped red chilli

bunch of kale, washed & dried

8 brussel sprouts, finely

shredded

1 spring onion, finely sliced

2 tsp toasted sesame seeds

FARRO & KALE SALAD

SERVES 2

Place farro and stock in a saucepan and bring to a simmer and

cook for 20 minutes or until all stock is absorbed and the grains

are al dente.

Combine oil, vinegar, soy, lemon juice and chilli in a bowl. Strip

kale leaves from hard stems, roughly chop the leaves and

massage the dressing into them. This will help soften them.

Once farro is cooked, stir through shredded sprouts and cook

for a few minutes, tossing constantly. Toss kale through farro

mixture, add spring onion and scatter over sesame seeds to

serve.

DiabetesFriendly

DairyFree

Veg

HANDY HINTYou can replace farro with pearl barley

or try brown rice for gluten-free version.


6/20

1110



CARBS 38g | SUGARS 33g | PROTEIN 20g


1 cup skim milk

1 scoop vanilla protein powder

1 tbs rolled oats

1 cup sliced mango

1 ice cube

MANGO BREAKFASTSMOOTHIE

Blend all ingredients for a few minutes & serve.

Drink a glass of water when finished.


100g steak

salt & pepper

BASIC GRILLED STEAK

Spray steak with oil and season with salt and cracked pepper

(or other dry spice mix to taste.) Heat a chargrill plate, BBQ

or non-stick frypan over medium-high heat. Cook steak 3-4

minutes each side. Remove from heat, cover and allow to rest

for 3-4 minutes before serving.

SERVES 1





DairyFree

DiabetesFriendly

GlutenFree


7/20

1312



CARBS 17.4g | SUGARS 15.7g | PROTEIN 10g


cup skim milk yoghurt

sliced banana

1 tspALPS Blend

SERVES 1

BANANA YOGHURT SNACK

Place yoghurt in a bowl and stir through banana.

Top with ALPS Blend.

Veg DiabetesFriendly

GlutenFree





cup skim milk

cup low fat Greek-style yoghurt

cup low fat cottage cheese

3 tbs oat bran

2 tsp chia seeds

banana

1 tsp vanilla extract

1 tsp Natvia (optional)

4 ice cubes

OATBRAN PROTEINSMOOTHIE

Blend all ingredients until thick and creamy

and serve immediately.



8/20

1514




FAT 6g | SAT.FAT 1.3g

2 slices wholegrain bread

2 tsp wholegrain mustard

50g lean ham

1 medium sliced tomato

4 slices cucumber

2 tbs grated carrot

2 tbs grated beetroot

15g lettuce leavesor salad greens

HAM & SALAD SANDWICH

SERVES 1DiabetesFriendly

Spread bread with mustard, add ham, tomato, cucumber,

carrot, beetroot and lettuce.

Season with cracked pepper, cut in half to serve.

DairyFree





2 slices wholegrain bread

2 tsp wholegrain mustard

30g low fat tasty cheese

1 medium tomato, sliced

4 slices cucumber

2 tbs grated carrot

2 tbs grated beetroot

15g mixed lettuce

CHEESE & SALAD SANDWICH

Spread bread with mustard, add cheese, tomato, cucumber,

carrot, beetroot and lettuce.

Season with cracked pepper, cut in half to serve.



9/20

1716

cup skim milk yoghurt

cup frozen mixed berries

1 tspALPS Blend

BERRY YOGHURT SNACK

Place yoghurt in a bowl and top with berries and ALPS Blend.



CARBS 13.6g | SUGARS 10g | PROTEIN 13g



GlutenFree





150g fish fillets (flake or fish

of choice) per person

salt & cracked pepper

4lemon

BASIC GRILLED FISH


GlutenFree

Heat a non stick grill pan over medium-high heat for a few

minutes.

Spray fish with oil spray, season with salt & pepper and cook

for 3-4 minutes on each side, depending on the thickness.

Serve with a squeeze of lemon.

DairyFree


10/20

1918

125g broccoli, roughly chopped

125g cauliflower, roughly

chopped

2 radishes, thinly sliced

(mandolin is ideal)

15g goji berries

150g rocket

15g raw almonds, roughly

chopped

few sprigs coriander leaves,

roughly chopped

Pomegranate Dressing

(see opposite recipe)

CAULIFLOWER BROCCOLITABOULEH

Place broccoli and cauliflower in a food processor and pulse

to make a crumb and place in salad bowl. Dont over process

or youll end up with a dip!

Combine dressing with vegetables, radishes, goji berries

and rocket and top with almonds and coriander.





SERVES 2Veg DairyFree

DiabetesFriendly

GlutenFree

tsp coriander seeds

cup parsley

cup fresh coriander

2 tsp olive oil

1 tsp pomegranate molasses

1 tbs orange juice

salt & pepper

POMEGRANATE DRESSING

Grind coriander seeds and roughly chop parsley and coriander.

Blend with remaining ingredients. Adjust seasonings.






DiabetesFriendly

GlutenFree


11/20

2120





2 eggs

2 tbs water

salt & pepper

20g goats cheese fetta

6 basil leaves

BASIL & GOATS CHEESE

OMELETTE

Combine eggs, water, salt & pepper in a small bowl

and whisk well.

Heat a small oil sprayed non stick frypan over low- medium

heat.

Add egg mix and cook for a few mi nutes until the base star ts

to set.

Sprinkle with crumbled feta and continue to cook until the

omelette is almost set.

Add basil leaves and fold in half to serve.


GlutenFree





200g dates, chopped & soaked

in 1 cup of boiling water

1 cups wholemeal spelt flour

1 cup coconut flour

1/3 cup Natvia

1 tsp ground cinnamon

tsp salt

2 tsp bicarb soda

2 eggs

cup low fat Greek yoghurt

1/3 cup oil

1 tbs shredded coconut

COCONUT

& DATE MUFFINS

Preheat oven to 190C and spray a 12 hole muffi n tin with oil.

Soak dates in water and set aside.

Combine flours, Natvia, cinnamon, salt and bicarb in a

medium sized bowl, mixing well.

Blend eggs, yoghurt and oil together and stir through dry

ingredients along with dates and soaking water until just

combined.

Spoon mixtu re evenly into muffi n tin, sprinkle with shred ded

coconut and bake for 20-25 minutes or until an inserted

toothpick comes out clean.

MAKES 12Veg

HANDY HINT

Freeze extra muffins for future weeks.


12/20

2322





1 tsp oil

1 small red onion, thinly sliced

1 tsp finely chopped ginger

2 cloves garlic, crushed

200g chicken fillets, thinly

sliced and sprayed with oil

100g Lebanese eggplant,

sliced on the diagonal

4 baby bok choy, cut in quarters

2 tsp sesame seeds

cup roughly chopped

coriander

SAUCE

2 tbs chicken stock

tsp corn flour

1 clove of garlic, crushed

1 tsp soy sauce

(tamari for gluten free)

1 tsp sesame oil

1 tbs Shaoxing Chinese cooking

wine or dry sherry

1 small red chilli, finely chopped

EASY STIR-FRY CHICKEN

Start by making the sauce. Blend cornflour with stock

and add garlic, soy, oil, chilli and wine, then set aside.

Heat wok over very high heat.

Add oil and sa ute onion and ginger. Pus h onion mi xture

to the sides of wok and add chicken and cook for 1 minute.

Add eggplan t, garlic and stir fr y with chicken and onion

mixture and cook for a couple of minutes. Add bok choy

and sauce and cook for another minute or two.

Serve sprinkled with sesame and coriander.


GlutenFree

DairyFree





250g sweet potato, cut roughly

into 2cm cubes

1 tbs miso paste

1 tbs maple syrup

1 tbs rice wine vinegar

30g walnuts, roughly chopped

tsp Masterfoods Mexican Chilli

(or a combination of chilli, cuminand paprika)

1 tbs low salt soy sauce (or

tamari, if gluten free)

4 small cabbage leaves, washed

avocado, diced

red onion, thinly sliced

2 tbs low fat natural yoghurt

sprigs of fresh coriander

SWEET POTATO

& TOASTED WALNUT

TACOS

Preheat oven to 220C and line a baking tray with baking paper.

Place miso, maple syrup and vinegar in a small freezer bag, add

sweet potato and toss well. Remove sweet potato (but keep the

bag) and place on baking tray. Add walnuts, chilli and tamari to

freezer bag and toss well to coat.

Bake sweet potato for 20 minutes, tossing half way through,

then add walnuts and cook for another 5 minutes.

Remove from oven, and cool slightly.

Add to cabbage leave s with avocado, on ion, yoghurt and

coriander. Season with salt and pepper to serve.


GlutenFree

Veg

HANDY HINT

This recipe serves 2. Invite a friend to share!


13/20

2524





2 cups (100g) mixed lettuce

leaves

1 small tomato, cut in slices

1 small L ebanese cucumber,

peeled and sliced

1 tbs chopped parsley

2 tsp Balsamic Mustard

Dressing

BALSAMIC MUSTARD DRESSING

2 tbs balsamic vinegar

1 tbs extra virgin olive oil

1 tbs lemon juice

tsp wholegrain mustard

1 clove garlic, crushed

salt & cracked pepper

1 small red onion, thinly sliced

BASIC SALAD

Whisk together vinegar, oil, mustard, lemon juice, garlic, salt &

pepper and add onion to soften for as long as possible. Gently

toss with salad ingredients in a bowl just before serving.

Keep remaining dressing in a jar in the fridge.


GlutenFree

DairyFree

Veg





140g salmon fillet

tbs miso paste

tbs wholegrain mustard

1 tbs mirin (Japanese cooking

wine available in the Asian

section of supermarket)

MISO SALMON

Combine miso, mustard & mirin and coat salmon with mixture.

Set aside.

Preheat grill to high and place a baking dish under the grill

to heat.

Remove and spray with oil and place salmon in dish

and return to the grill and cook for 5-8 minutes, depending

on thickness of the fish.

Cover loosely with foil and rest for 5 minutes before serving.


GlutenFree

DairyFree


14/20

2726





120g firm tofu, cut in 2cm cubes

1 tbs light soy sauce (tamari if

gluten free)

2 small potatoes (around 75g),

cut in quarters

2 eggs

8 green beans

cup low fat Greek yoghurt

2 tbs Ayam brand Satay Sauce

1 cup bean shoots, rinsed

2 small baby pak choy, sliced

few sprigs of fresh coriander

2 tsp fried shallots

GADO GADO

Place tofu and soy sauce in a small freezer bag, toss to coat

and set aside to marinate, turning every few minutes.

Place potatoes and eggs in a saucepan of cold water and

bring to the boil. Set timer and remove eggs after 4-5 minutes,

depending on how firm you like your eggs cooked, and place in

bowl of cold water.

Continue to cook potatoes for another 3-4 minutes, or until

cooked. Add beans and pak choy in last 30 seconds of

cooking, drain and add to cold water to stop the cookingprocess.

Heat a non-stick frypan over medium heat. Spray with oil and

add drained tofu, spray them all over with oil and turn every few

minutes to brown all sides.

Blend together yoghurt and satay sauce, toss with bean shoots,

puk choy and sliced beans. Divide between two plates, top with

quartered eggs, potatoes, tofu, coriander and shallots.


GlutenFree

BIRCHER MUESLINUTRITIONAL INFORMATION(per serve)




cup natural muesli

cup low fat yoghurt

1 tbs orange juice from freshly

squeezed orange

apple, unpeeled & grated

TO SERVE

2 strawberries, cut in quarters

2 tsp toastedALPS Blend

tsp honey

Combine first 4 ingredients in a bowl,

cover and stand overnight in fridge.

Serve topped with sliced strawberries,

ALPS Blend & a drizzl e of honey.

BIRCHER MUESLI


cup natural muesli

cup low fat yoghurt

2 tbs orange juice from freshly

squeezed orange

apple, unpeeled & grated

TO SERVE

4 strawberries, cut in quarters

1 tbs toastedALPS Blend

1 tsp honey

Combine first 4 ingredients in a bowl,

cover and stand overnight in fridge.

Serve topped with sliced strawberries,

ALPS Blend & a drizzle o f honey.

BIRCHER PLUS


BIRCHER PLUSNUTRITIONAL INFORMATION(per serve)


CARBS 56.8g | SUGARS 37g | PROTEIN 18.4gFAT 11.4g | SAT.FAT 2g


15/20

2928

1 wholegrain wrap

2 tsp chunky roast

capsicum salsa

50g lean ham

10g baby spinach leaves

1 tbs parmesan

HAM QUESADILLA

Preheat sandwich press or non-stick frypan.

Spread half of pita with salsa, top with ham, spinach and

parmesan, season with salt & pepper and fold in half.

Grill in sandwich press until toasted and golden.

SERVES 1



CARBS 21g | SUGARS 1.3g | PROTEIN 16g


DiabetesFriendly 1 red onion, diced

3 cloves of garlic, crushed

2 tsp ground cumin

1 tsp ground coriander

1 tsp smoked paprika

tsp ground chilli

tsp salt

300g lean beef mince

half a 750ml bottle of tomato

passata

1 cup beef stock (or vegetable)

250g cauliflower, blended or

grated to a crumb

4 cabbage leaves

SOUTH OF THE BORDER TACOS

Heat a non-stick frypan over medium heat. Spray with oil, add

onion and cook for a few minutes.

Add garlic and spices and continue to co ok, stirr ing for a few

more minutes. Add beef and cook for 5 minutes, breaking up

any clumps. Add tomato passata and stock, stir and simmer for

30 minutes on low heat, or until sauce has been absorbed and

mixture is quite thick.

Add cauliflower and cook for a few more minu tes. Adjust

seasonings and serve rolled in cabbage leaves.



CARBS 17g | SUGARS 14g | PROTEIN 42g


SERVES 2DairyFree

DiabetesFriendly

GlutenFree


16/20

3130



CARBS 22.5g | SUGARS 3g | PROTEIN 16g


BASE

1 cup quinoa, rinsed

2 cups vegetable stock

2 eggs, beaten

75g parmesan

salt & pepper

FILLING

1 red onion, finely sliced

1 tsp dried thyme

150g mushrooms, sliced

1 tsp garlic, minced

200g low fat cottage cheese

2 tbs low fat yoghurt

zest of half a lemon

pinch of salt & pepper

SERVES 6

MUSHROOM& QUINOA TART

Preheat oven to 180C and spray a removable bottom fluted

tart pan with oil.

To make tart base, place quinoa and stock in a small saucepan

and bring to a gentle boil, cover and cook over a low heat for

10-15 minutes or until all liquid has been absorbed. Remove

from heat, fluff with a fork and let cool for 10 minutes. Then mix

with eggs, parmesan and season with salt and pepper.

Transfer mixture to prepared pie dish and gently press mixture

evenly into the dish, including the sides. This is best done by

covering with baking paper and using your hands, then a small

glass to roll and press the mixture evenly.

Bake tart crust for 15 minutes, or until just starting to brown.

Remove from heat and set aside.

To make filling, heat a non stick frypan over low-medium heat.

Spray with oil, add onions and thyme and cook for 5 minutes,

stirring regularly. Add mushrooms and garlic and cook for

another 5 minutes. Season with salt and pepper. Remove from

heat and set aside.

In a separate bowl, blend cottage cheese, yoghurt, lemon zest

and salt and pepper.

Spread cheese mixture over base of tart, top with mushroom

mixture and bake for 20-30 minutes. Rest for 5 minutes before

serving.

Veg DiabetesFriendly

GlutenFree

HANDY HINTThis recipe serves 6. Invite a friends to share,

and save 1 portion for lunch tomorrow.





100g mixed lettuce greens

2 small tomatoes, cut into

wedges

1 small Lebanese cucumber, cut

in chunks

avocado, scooped out in

teaspoonfuls

15g chopped almonds

1 tbs chopped flat leaf parsley

BALSAMIC MUSTARD DRESSING small red onion, cut

inthin slices

2 tsp extra virgin olive oil

2 tsp good quality vinegar

(balsamic, red wine or white wine)

tsp dried Italian herbs

pinch of salt & cracked pepper

SIMPLE SALAD WITH ALMONDS

Combine onion, oil, vinegar, herbs, salt & pepper in a bowl

and set aside.

Place lettuce in a bowl, toss with remaining ingredients

and dressing


DiabetesFriendly

GlutenFree

SO YOU KNOWThis recipe serves 2.


17/20

3332


ENERGY 1141kJ | CALORIES 272al | FIBRE 4g



1 egg, at room temperature

1 tsp white vinegar

2 tbs avocado

squeeze of 1 lemon

1 piece wholegrain bread

1 small tomato, sliced

POACHED EGG WITH

SMASHED AVOCADO

AND TOMATO

Bring a small saucepan of water and vinegar to the boil and

reduce to a very gentle simmer. Crack egg into a cup or small

bowl and very slowly & gently add to water. Cook for a few

minutes or until cooked to your liking, spooning water over the

top of the egg to cook through.

Toast bread, spread with avocado and squeeze of lemon.

Remove cooked egg with a slotted spoon and drain any extra

water on a clean tea towel or paper towel. Place on toast and

add tomato. Season with salt & pepper to serve.


DairyFree

Veg





100g piece of eye fillet, rubbed

with a little oil

tsp salt

tsp cracked pepper

tsp ground cumin

tsp ground coriander

tsp paprika

SPICED BBQ BEEF

Combine spices and rub well into steak, allow to stand at room

temperature for 20 minutes.

Heat BBQ to very hot. Place steak on BBQ and cook for 5-8

minutes both sides, depending on thickness

Remove from heat, cover loosely with foil and sit in a warm

space for 5 minutes before serving.


GlutenFree

DairyFree


18/20

3534





300g firm tofu

tsp lemon pepper seasoning

LEMON PEPPER TOFU

Preheat grill to medium. Slice firm tofu into 2cm slices, spray

with oil and sprinkle with lemon pepper. Grill for 10 minutes,

turning once. Serve.


DiabetesFriendly

GlutenFree





2 tsp sesame seeds

1 bunch asparagus

1 bunch broccolini

150g snow peas

DRESSING

2 tsp sesame oil

1 tsp rice vinegar

2 tsp soy sauce

2 tsp hoisin sauce

2cm piece of fresh ginger, finely

chopped

GINGER & SESAME GREENS

Toast sesame seeds in a dry hot fry pan until just beginning

to brown (watch carefully as they can burn quickly).

Combine dressing ingredients.

Trim and wash all vegetables and blanch in boiling water for

a few minutes. Drain and toss immediately with dressing.

Scatter over sesame seeds to serve.


DairyFree

Veg


19/20

1 small bunch basil

1 bunch parsley 1 bunch coriander

1 bunch mint

1 knob ginger

1 bulb garlic

4 red onions

1 cob of corn

2 small zucchinis

6 snow peas

2 red chilies

bunch of kale

8 brussel sprouts

1 spring onion

1 avocado

6 small tomatoes

1 carrot

1 small beetroot

5 small Lebanesecucumbers

315g mixed lettuce

125g broccoli

375g cauliflower

2 radishes

100g Lebanese

eggplant

4 baby bok choy

10g baby spinach

4 cabbage leaves

150g rocket

1 cup untoasted low-fat

muesli

1 tbs rolled oats

6 tbs oat bran

1 scoop vanilla protein

powder

400g tin chickpeas

1 tsp poppy seeds

4 tsp sesame seeds

4 tsp chia seeds

30g chopped almonds

1 tbs chopped walnuts

15g goji berries

2 tsp tahini

cup farro

1 cups vegetable

stock

1 cup beef stock

2 tbs chicken stock

3 eggs

100g tin salmon in

spring water

tsp corn flour

cup cooked brown

rice

2 tsp chunky roast

capsicum salsa

375ml bottle tomato

passata


ALPS BLEND:

1 cup pumpkin seeds


1 cup toasted flaked

almonds

cup flaxseeds

cup sesame seeds

cup poppy seeds

cup chia seeds

CONDIMENTS, SPREADS

& OTHER STAPLES:

salt & pepper

olive oil spray

olive oil

balsamic vinegar

3 tsp sesame oil

2 tsp brown rice vinegar

1 tsp white vinegar

3 tsp soy sauce


tsp honey

1 tsp pomegranate

molasses

4 tsp wholegrain

mustard

tbs miso paste

1 tbs mirin

1 tbs Shaoxing Chinese

cooking wine

tsp dried Italian herbs

tsp coriander seeds

2 tsp ground cumin

1 tsp ground

coriander

1 tsp smoked

paprika

tsp ground chilli

VEGETABLESPANTRY

2 lemons

1 banana 3 pieces of fruit

1 mango

1 orange juice

1 apple 2 strawberries

cup frozen mixed

berries

100g lean ham

2 slices smoked salmon

cup untoasted

muesli

1 cups wholemeal

spelt flour

1 cup coconut flour

3cup Natvia

1 tbs shredded

coconut

1 tsp ground

cinnamon

2 tsp bicarb soda

2 eggs

tsp honey

20g cashews

3 tbs skim milk

2 cups low-fat Greek

yoghurt

2 tbs peanut butter

4 slices avocado

2 pieces of fruit

1 orange

1 cup frozen mixed

berries

1 apple

2 strawberries

200g dates

1 slice wholemeal

bread

170g tub low fat vanilla

yoghurt

cup low fat cottage

cheese

1 cup low fat Greek

style yoghurt

1 cups skim milk

20g goats cheese feta

1 tbs parmesan

100g steak

150g fish fillets

200g chicken fillets

140g salmon fillet

300g lean beef mince

100g eye fillet

5 slices wholegrain

bread

1 wholegrain wrap

FRUIT

DELI / FRIDGE / FREEZER

DAIRY

MEAT / FISH

BAKERY

Snacks are personal! Youll need to buy 7 days worth

of your preferred snacks. Refer to Menu Planfor your

allocation, choose your preferred snacks from our

Snack Listthen list ingredients below.

SNACKS

FOR MEN Buy these extra items:

This shopping list caters for 1 person, not including snacks (refer below).

Vegetarians please note: a separate shopping list i s supplied for you.

1600CALS

BACK-ON-TRACK

challenge.com.au1300

CALS

WEEK 01

shopping list


20/20

V

VEGETABLESPANTRY

1 small bunch basil

1 bunch parsley

1 bunch coriander

1 bunch mint

1 knob ginger

3 red onions

1 cob of corn

2 small zucchinis

170g snow peas

1 red chilli

bunch of kale

8 brussel sprouts

1 spring onion

1 avocado

5 small tomatoes

1 carrot

1 small beetroot

3 small Lebanese

cucumbers

215g mixed lettuce

125g broccoli

125g cauliflower

2 radishes

250g sweet potato

4 small cabbage leaves

2 small potatoes

8 green beans

1 cup bean shoots

2 small baby pak choy

150g mushrooms

2 cloves garlic

150g rocket

1 bunch asparagus

1 bunch broccolini

1 cup untoasted low-

fat muesli

1 tbs rolled oats

6 tbs oat bran

1 scoop vanilla protein

powder

400g tin chickpeas

400g tin lentils

1 tsp poppy seeds

4 tsp sesame seeds

4 tsp chia seeds

30g chopped almonds

3 tbs chopped walnuts

15g goji berries

2 tsp tahini

cup farro

1 cup quinoa

3 cups vegetable

stock

8 eggs

2 tbs Ayam brand satay

sauce

2 tsp fried shallots


ALPS BLEND:

1 cup pumpkin seeds


1 cup toasted flaked

almonds

cup flaxseeds

cup sesame seeds

cup poppy seeds

cup chia seeds

CONDIMENTS, SPREADS

& OTHER STAPLES:

salt & pepper

olive oil spray

olive oil

balsamic vinegar

4 tsp sesame oil

1 tbs rice wine

vinegar

1 tsp white vinegar

3 tbs soy sauce


tsp honey

2 tsp hoisin sauce

tsp dried Italian

herbs

tsp coriander seeds

1 tsp pomegranate

molasses

2 tsp wholegrain

mustard

1 tbs miso paste

1 tbs maple syrup

tsp Masterfoods

Mexican Chilli

1 tsp dried thyme

tsp lemon pepper

seasoning

FRUIT

DELI / FRIDGE / FREEZER

DAIRY

BAKERY

Snacks are personal! Youll need to buy 7 days worth

of your preferred snacks. Refer to Menu Planfor your

allocation, choose your preferred snacks from our

Snack Listthen list ingredients below.

SNACKS

2 lemons

2 bananas

2 pieces of fruit

1 mango

1 orange

1 apple

2 strawberries

cup frozen mixed

berries

420g firm tofu

170g tub low fat vanilla

yoghurt

1 cups low fat

cottage cheese

1 3cups low fat Greek

style yoghurt

4 tbs low fat natural

yoghurt

1 cups skim milk

20g goats cheese feta

30g low fat tasty

cheese

75g parmesan

5 slices wholegrain

bread

cup untoasted

muesli

1 cups wholemeal

spelt flour

1 cup coconut flour

3cup Natvia

1 tbs shredded

coconut

1 tsp ground

cinnamon

2 tsp bicarb soda

2 eggs

tsp honey

3 tbs skim milk

2 cups low-fat Greek

yoghurt

3 tbs peanut butter

1 avocado

1 piece of fruit

1 orange

1 cup frozen mixed

berries

1 apple

2 strawberries

200g dates

1 slice wholemeal

bread

FOR MEN Buy these extra items:1600CALS

This shopping list caters for 1 person, not including snacks (refer below).

Vegetarians: this shopping list is supplied just f or you.BACK-ON-TRACK

challenge.com.au1300

CALS

WEEK 01

shopping list

menu plan for weight loss

Documents