You r low-kilojoule
Breakfast
ŘBircher muesli
VHH 0RQGD\
(1200kJ/290cal total)
Lunch
Ř /HIWRYHULamb &
roasted capsicum salad
with pesto (p59)
Ř 1 J WXE UHGXFHGIDW
SODLQ \RJKXUW ZLWK
GLFHG QHFWDULQH
(1800kJ/430cal total)
Dinner
ŘGrilled fish with
kipfler potatoes &
herb salsa (p76)
Ř VTXDUHV GDUN
FKRFRODWH
(1800kJ/500cal total)
Snacks
Ř JUHHQ DSSOH ZLWK
WVS SHDQXW EXWWHU
Ř 2 9LWD:HDW *UDLQV
FULVSEUHDGV ZLWK
~ DYRFDGR VOLFHG
WRPDWR
(1400kJ/330cal total)Breakfast
ŘBanana & ricotta toast
VOLFHVVR\ŎOLQVHHG WRDVW
WRSSHG ZLWK WEV ULFRWWD
VOLFHG EDQDQD
WVS KRQH\
(1500kJ/360cal total)
Lunch
ŘGreek-style tuna &
chickpea salad (p64)
Ř PDQJR
(1800kJ/430cal total)
Dinner
ŘLamb & roasted
capsicum salad
with pesto (p59)
ŘMango, lime &
coconut pop (p83)
(1500kJ/360cal total)
Snacks
ŘLemon & coconut swirl
yoghurt pot (p86)
Ř 2 9LWD:HDW *UDLQV
FULVSEUHDGV ZLWK VOLFH
UHGXFHGIDW FKHHVH
VOLFHG WRPDWR
Ř DOPRQGV
(1600kJ/380cal total)MONDAY TUESDAY WEDNESDAY
Compiled by
HFGdietitian
Brooke Longfield/HDUQ PRUH DERXW
\RXU LQGLYLGXDO
QXWULWLRQ QHHGV
RQ S Each day’s
menu gives
you ...
Ř6300kJ
(about 1500cal)
for gradual
weight loss
Ř30g fibreto
keep you feeling
full all day long
Ř5 serves vegso
you get a variety
of antioxidants
Ř2 serves fruit
that will boost
your fibre &
vitamin intake
Ř2–3 low-fuss
snacksto eat at
home or on-the-go
Breakfast
ŘBircher muesli
¼FXS UROOHG RDWV¼FXS
UHGXFHGIDW SODLQ \RJKXUW
¼FXS PLON ½JUDWHG
DSSOH VRDNHG RYHUQLJKW
7KHQ WRS ZLWK ~ FXS
PL[HG EHUULHV WVS
FKRSSHG ZDOQXWV
(1200kJ/290cal total)
Lunch
ŘTomato & avo toast
VOLFHVVR\ŎOLQVHHG WRDVW
WRSSHG ZLWK ~DYRFDGR
J IHWD VOLFHGWRPDWR
EDE\ URFNHW GUL]]OHG
ZLWK EDOVDPLF YLQHJDU
(1800kJ/430cal total)
Dinner
ŘChicken ‘zoodles’
with lemon pesto (p65)
Ř 1 FXS GLFHG ZDWHUPHORQ
(2300kJ/550cal total)
Snacks
Ř 1 QHFWDULQH
Ř 1 FXS FDUURW VWLFNV
ZLWK WEV KRXPPRV
Ř VPDOO VNLP ODWWH
(1000kJ/240cal total)Daily total:
6300kJ (1500cal)Daily total:
6400kJ (1530cal)Daily total:
6200kJ (1480cal)hfg RECIPES
90 KHDOWK\IRRGJXLGHFRPDX