Getting Started with Lite n' Easy - Get the most out of simply eating well liteneasy.com.au | 13 15 12
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Getting Started
with Lite n’ Easy
Get the most out of simply eating well
liteneasy.com.au | 13 15 12
Welcome
Welcome to Lite n’ Easy
and congratulations on choosing to eat well.
By making a commitment to eat well, you’ve taken a great step to help improve
your health and your quality of life.
By eating the right foods in the right portions, you’ll not only be able to manage
your weight, you’ll also help reduce your chances of suffering type 2 diabetes,
cardiovascular disease and some cancers by as much as 80%.
In this guide you’ll find:
Lite n’ Easy can help you feel better, enjoy more energy and help increase your
chances of living a longer, healthier and happier life.
2 Ordering online
Our Getting Started guide will walk you through how your Lite n’ Easy meal plan 4-5 How to unpack your delivery
works, but if you have any questions, please don’t hesitate to call us on 13 15 12 6-7
Using your menus to prepare
during business hours. your meals
8-9 Jump Start PLUS
10-11 Reordering and flexible options
12-13 Recycling
Ordering online
14-15 op 10 ways to maximise
T
Ordering Lite n’ Easy online is fast and easy success on Lite n’ Easy
and can be done 24/7. If you haven’t already,
16 Mindful Eating
why not take a moment now to jump online
and set up your Lite n’ Easy web account.
Simply follow the instructions below:
Step 1: Visit www.liteneasy.com.au Food Allergies / Intolerances
Step 2: Click on ‘Create Account’ then If you have any allergies or intolerances,
follow the links to set up your account. please refer to a full list of all food items,
Step 3: Once your account is set up, you ingredients, nutritionals and allergen
statements at liteneasy.com.au prior to
can order anytime that suits you.
purchase and consumption.
If you have any questions, please call us on
Lite n’ Easy kitchens make a broad variety
13 15 12 during business hours.
of meals and therefore cannot guarantee
its products are completely free from
nuts, eggs, sesame seeds, milk, fish,
crustaceans, soy and gluten.
Due to product availability and seasonal
Visit liteneasy.com.au to view all of our flexible changes, the items you receive may vary
options and to place your next order. from those listed.
2 | Winter 2021 Getting Started | 3
Unpacking
Breakfasts & Lunches Breakfasts & Lunches
REFRIGERATED Items FROZEN Items
Inside the shopping bags marked Inside the shopping bags marked
KEEP REFRIGERATED you will find KEEP FROZEN you will find some
individual day bags for the breakfast items packed loosely and others
and lunch components. These are all packed into day bags.
numbered from Day 1 to Day 7. Inside your Breakfast and Lunch
For convenience, you may wish to shopping bag will be a “Frozen Items”
pack your day bags into the fridge in menu which will help you identify
the order you will eat them. which loose items go with each meal.
Dinners
FRESH or FROZEN
Your delivery may include frozen and fresh dinners.
Frozen dinners will be banded together or packed in a bag marked Keep Frozen.
Fresh dinners will be packed in a bag marked Fresh Dinners Keep Refrigerated.
Unpacking your delivery Checking your Menu Smaller Meals
Depending on what you have ordered, your delivery is divided into one or more of the Remember to check your Breakfast & If your order included extra packs
following shopping bags labelled with Breakfasts, Lunches, Dinners and Fresh Dinners Lunch Menu as well as the Frozen Items of smaller meals such as Easy Bites,
as well as the storage instructions to: KEEP REFRIGERATED or KEEP FROZEN. menu before eating each meal to ensure Desserts, Mini Meals, Meals in a Bowl,
Ensure your food is stored at the correct temperature: Refrigerator 4°C / Freezer -18°C. you have all the components for that meal. Lite Meals or Soups, they should also
be stored in the freezer. Do not defrost
Frozen Dinners them before you heat them.
Dinner packs are frozen. Do not defrost
dinners before you heat them.
Don’t forget to leave your
Fresh Dinners
esky out for collection
If your order included Fresh Dinner when your next delivery
options, be sure to eat these meals prior
is made!
to the ‘Use By’ date printed on the lid to
ensure freshness and quality.
4 | Winter 2021 Getting Started | 5
Planning your meals
Using your menu to
plan your meals Breakfast + Lunch Menus
Lite n’ Easy’s breakfast and lunch menus menus and the ‘Frozen Items’ menu
When ordering, check the delivery date to make sure you are ordering from change seasonally. Each seasonal menu supplied in each delivery to help
1
the correct week’s menu. consists of four weekly menus. you locate your daily meals. Your
choices are also printed on your
Day 1 is the day after your delivery arrives - e.g if your delivery arrives on These weekly menus are rotated (A, B, confirmation email.
2 Tuesday, eat your Day 1 breakfast on Wednesday. For nutritional balance and C, D, A, B, C, D and so on) until the next
freshness, it’s important to eat your breakfasts and lunches in sequence season’s menu is launched. Rotating the 5, 4 or 3 Day Options: For freshness and
(Day 1, 2, 3 and so on). menus like this means you’ll get all the quality, please choose the 5, 4 or 3 days
variety you need to stay on track. on which you will be eating your food
3 Frozen items are printed in bold blue type. (e.g. if your delivery is on a Friday and
Your breakfast and lunch may include a you plan to eat Monday to Friday, order
When ordering, choose one option for each day from the Popular, Optional or combination of both fresh (refrigerated)
4 days 3-7).
Vegetarian selections. If you do not make a specific choice, the popular menu and frozen items. Use your calorie
items will automatically be selected for you.
All Lite n’ Easy meal plans have been formulated to include calcium enriched
5 skim milk every day which you will need to provide. All meal plans require
1 cup (250ml) per day.
Week A
1
This menu is for deli
very weeks starting
Main Meals & More
31 May · 28 June
Eating meals in day order · 26 July
will ensure optimum
Breakfast & mornin
g snac Order online at liteneasy.co
m.au
freshness and nutrit
ional balance.
Lite n’ Easy has over 70 delicious
ck k
Lunch & afternoon sna
2 Day 1 Day 4 Day 2 Day 5 Day 3 Day 6 Day 7 dinners to choose from.
Day 2 Day 3 Day
A 4 A
Day 5
Day 1 A
A A A Day 6 Day 7
A A A A
A Ham, Egg & Baked Potato A
Fruity Almond CrunchHearty Beef & Chicken, A
Creamy Cranberry &Roast and
Classic Supreme
Cheese Melt inChicken
rass
LemongSandw a with ore
Cacciat &
skim
ich ThinPolenta Pasta Bake milk* Barley Soup Apple Oats
Tomato Eggs Benedict Bologna
ise
WrapBacon, Peach & Apple, Cranberry &
A
Frozen dinners can be eaten in any order
Popular
Chicken & Chicken Bites Wholemeal & and aSoy Cheese Mayonnaise(Egg, Pear Cup Maple, Pear &
Pizza with Bran Flakes with Egg, Smashed
Mediterranean Salad
with Fetta and melted Cheese with Salad, Peanuts
and Vietnamese
Seed Toast with and Tomato & Linsee
with Apricot Jam
Babyn Spinach and
d Toast Mandari
Hollandaise Sauce) skim milk*
Wheat Flakes
with skim milk*
Avocado and on any day of the week.
Popular
Strawberry Jam Sandwich Thin Fetta on
Italian Dressing
Fresh Fruit
Kiwifruit Dressing Toastie on Ciabatta Toast Multigrain Toast
with Peanut Butter
Mixed Berry Yoghurt Ciabatta Toast
If you do not choose your own dinners when Main
Corn Chips with
Pears & Apples in
Orange
Yoghurt with Almonds Peaches & Apricots
Red Apple Sunshine Fruit Mixrin
Manda Cinnamon Oat Bar
Roasted Maple
Walnuts & Cashews
ordering, we will automatically select your Meals
Banana & Date Muffin
Salsa Dip
B
& Sultanas
B
B
B B B
Fruit Salad Cup
B
B
B
KiwifruB
it Peach Snack Cup
Red Apple
dinners from our most popular selections. & more
B Almond Toasted Ham, Cheese, B
Bacon, Egg Roast Chicken Tomato Slow Cooked Beef B
Muesli with skim Pulled Beef Baked ,Beans and Tomato and B
BBQ Pork & Slaw milk*Mexicanand TomatoCheeseon e onise
inHoney
Tomato & Flakes
Muesli
Optional
Chicken & Mayonna
andChees a toasted Paprika Two
ise sandwic h
Eggs, Baby
Aussie Beef Burger
Cashew Bowl with Multig
Cantonrain
Dressing Soywith
Toast with Nachos & Linsee d Toast sandwic on
Englishh Multig skim milk* Mayonna
withSauce Spinac
& Linseed
Bacon & Nut Cluster Crunch
with Salad and Butter and Smashe d rain on Soy h and Fetta
Tomato Sauce Peach Cup
and
in a Wrap Vegem ite
Avocado
& Seed
WholemealMuffin Cup with
SaladToast
Fruit Rye on Ciabatta Toast
Zucchini Bread
with skim milk* Check the ‘Use By’ date on Fresh Dinners.
Optional
with Egg and liteneasy.com
Peach Snack Cup Plum Jam .au | 13 15
on a Grain Roll Tomato Chutney Vanilla Yoghurt 12
Mandarin 3
Peach Snack Cup Banana & Peach Snack Cup
Red Apple Breadit
AppleKiwifru Dry Roasted Almonds
Choc Cranberry Red Apple Orange Mandarin
Trail Mix Cheese & Crackers C C Peach Cup C
C Orange Mandarin
C Remember to C
4 C
wash whole
Depending on seasonality
may includanean
Mediterr
and availa
Mexican
e any combinatio Beanbility, your Fresh ne
Minestro Soup
Cut Fruit
and Ciabatta Toast
Coconut &
Lemongrass Tofu
Egg & Spinach, Vietnamese Salad Vegetarian
fruit before
Spaghetti
eating.
FreshSalad
Lentil Fruitwith
mayFetta Nachosn with
include straw
of pinea
Cheese
pple, melon
d grapes, mand
berries,
and Smashe
s and
with grapes.
Butter * You supply 1.75 litres
with Rice
of calcium enriched
Items in blue
are stored in
Tomato and Creamy with Shredded Tofu and Italian
other typesDressing arins or
and Asian Dressing Bolognaise of whole fresh fruit.
Avocado Dried Plums skim milk per week the freezer
Vegetarian
Ranch Dressing
in a Wrap
Peach Snack Cup (1 cup a day) Vegetarian
• Storage and heating instructions vary from meal to meal.
Pears & Apples
Lunch & afternoon
snackn Citrus &
Orange
5
meal
Heating Instructions Please check each individual item for instructions.
Coconut Cake
in Yoghurt with
Fruit Salad Cup Savoury Nut Mix Mandari • All frozen items should be heated from frozen.
Fresh Cut Fruit Almonds & Sultanas
day.
Choose one option for each
ed.
breakfa st, lunch and dinner combin
1200 Calories per day when
6 | Winter 2021 Getting Started | 7
Jump Start PLUS
Jump Start PLUS
If you selected a Jump Start PLUS program for your delivery, this Download the Lite n’ Easy App
information will help you through your first two weeks.
Jump Start PLUS also comes with tips and advice from the Lite n’ Easy
On Jump Start PLUS, your first 2 weeks of Lite n’ Easy combines 5 days of normal exclusive access to our new app dietitians to keep you on track with
eating with 2 days of fasting. On the fasting days, your breakfasts and morning which has been designed to help your health goals.
snacks are removed. you achieve your weight loss
To download the app, search
This combination reduces your average weekly calorie intake by about 600 or 800 goals sooner with features like
“Lite n’ Easy” in your app store or
calories depending on which pack you chose and gives your body additional time to weekly weight loss tracking, body
visit liteneasy.com.au
burn calories on the fasting days. measurement tracking and easy
access to your weekly menus. If you have any questions about
Jump Start PLUS or the app, please
There’s also ongoing support and
call us on 13 15 12 during business
motivational messages as well as
hours.
What’s next after
Jump Start PLUS?
Tristan Hayley
lost 20kgs lost 8kgs After your initial two weeks on
Jump Start PLUS, we recommend
you switch over to our regular
7 Day Full Meal Plans with
breakfast, lunch, dinner and
snacks supplied every day.
What if I’m hungry o
n By doing so, you’ll not only continue
to achieve great weight loss
a fasting day? results, but you will also get the
FULL nutrition and health benefits
It is normal to feel a bit hungrier on days
of Lite n’ Easy. This includes the
when you are eating less food. Try to
recommended 5 serves of veggies
schedule your fasting days for when you
and 2 serves of fruit each day.
have lots of distractions so that you’re not
thinking about food.
To manage hunger, make sure you are
drinking plenty of still or sparkling water,
as this will help keep you feeling full.
8 | Winter 2021 Getting Started | 9
Reordering & flexible options
Ordering your next
delivery is simple
Online Phone
Create a household Call Lite n’ Easy on Designed for flexibility & convenience
account and order online
at www.liteneasy.com.au 13 15 12 With no contracts or joining fees, Lite n’ Easy is designed to be easy and flexible,
so you can stop, restart or change to another meal plan at any time.
All orders and cancellations must be made by 11am the 7 Day Meal Plan 5, 4 or 3 Day Meal Plans
day prior to your delivery or by 11am Friday in the case For optimum weight loss results, we Lite n’ Easy 5 Day Meal Plans are ideal
of Sunday and Monday deliveries. recommend the Lite n’ Easy full 7 Day if you want the freedom to eat the food
Meal Plan (Breakfast, Lunch, Dinner of your choice on the weekends. Like
and Snacks). You can also select from our 7 Day Meal Plan, there are various
the following combinations: combinations available.
Payment Details • Breakfasts and Lunches only Dinners Only
You can update your payment details online at liteneasy.com.au or by calling • Breakfasts and Dinners only There are over 70 meals to choose from.
13 15 12. If you add other members to your account, you will also need to add the Dinners come in packs of 5, 7, 10, 14, 21,
payment details for each member. • Lunches and Dinners only
and 28.
• Dinners only
There are also a range of smaller meals
Confirmation Emails • Lunches only available for you to choose from.
Each time you order we will send you a Confirmation Email. This will display the
selections you have made, your delivery address, date of the delivery and the
price including any additional delivery fees that may apply. It is important that you
check this information carefully to ensure it is correct. Please call us on 13 15 12
immediately if it’s incorrect. Visit liteneasy.com.au to see the full
range of flexible options available.
Suspending or cancelling future orders
Suspending or cancelling orders must be done by 11am the day prior to your
delivery or by 11am Friday if your delivery is on a Sunday or Monday. If you wish to
resume your deliveries on a certain day, you can set an automatic restart date by
calling us on 13 15 12 or ordering online for your restart date.
You can cancel your delivery by simply logging into your household account and
pressing the “Cancel Orders” button on the Welcome Page (please keep a
copy of the reference number) or you can call us on 13 15 12.
10 | Winter 2021 Getting Started | 11
Recycling
What can you return to 03
Lite n’ Easy for recycling? RECYCLE YOUR DINNER
TRAYS, PLASTIC BOWLS
At Lite n’ Easy, we always want to do the right & OTHER HARD PLASTICS
thing for the environment, but we need your help.
By doing these 3 simple things, we can help the Recycle these items in your kerbside
recycle bin. Make sure you remove any
world lose a few kilos: film lids first. Check with your local
council for recycling guidelines.
01 02
RETURN YOUR PLASTIC RETURN YOUR ESKY
SHOPPING BAGS & Returning your esky in good condition
DAY BAGS means we can reuse it for future
deliveries.
We can now recycle the plastic shopping If the esky is not suitable for reuse, we
bags and day bags supplied in your send it to be cleaned or recycled into a
delivery. Simply ensure the bags are empty new one.
and clean, place them all into one of the
shopping bags, then place this into your Please note, in some delivery areas we
esky for collection. Once returned, we will are unable to collect eskies. Please call
send the plastic bags to be recycled. 13 15 12 to check that we can collect
your esky.
With your help, we can continue to deliver all the
convenience and health benefits of Lite n’ Easy and
ensure we minimise our impact on the environment.
If you have any questions, please call us on 13 15 12.
12 | Winter 2021 Getting Started | 13
Top 10 ways to maximise 9
Support for your journey
• Set realistic goals - 0.5kg to 1kg per • Hang out with positive people who
success on Lite n’ Easy •
week is a healthy weight loss goal.
Download the Lite n’ Easy app to track
your progress and get tips and advice
•
support your goals.
Join a fitness group or team sport.
• Consult a health professional if needed.
for success.
• Check out our Lite Bites blog on the
• Join Lite n’ Easy’s Facebook or follow us website for more helpful advice.
Exercise Be a mindful eater
1 • Simply move more! 5 See back cover ‘Mindful Eating’.
on Instagram.
• Choose effective exercise for
weight control such as weight
bearing exercise (power walking,
jogging and aerobics) and interval Eat regular meals
training, or resistance training. 6 • Space your food throughout the day
• Exercise on most days for and try not to get overly hungry.
at least 40 minutes.
• Exercise at a moderate intensity.
You should be slightly out of breath
If you plateau
but still able to talk.
• Use the stairs, or walk instead of
7 • Remember plateaus are normal!
driving. • Try different types of exercise.
• Switch your dinner and lunch meals.
• Increase your exercise intensity.
If you’re still hungry • Get enough sleep.
2 • Add more non-starchy vegetables • Check how you feel, not what
to your meals (e.g. zucchini, tomato, you weigh.
broccoli, carrots, green beans, etc.). • Check your waist measurement
• Drink more water. rather than the scales.
• Don’t give up!
Eating out
3 • If you need to eat out, try to Drink quality fluids
choose restaurants that serve
healthy options.
8 • Drink lots of water. Drink a glass
• Be mindful of your portion sizes. before a meal, when you feel
hungry. and try flavouring with lime,
mint and ice. Make good
Enjoy your journey!
• Limit tea and coffee. Enjoy herbal or 10 food choices
4
non caffeinated teas (maximum of
• Reward yourself when you reach four a day).
Congratulations!
a goal. • Limit alcohol For optimal weight
loss, alcohol should be excluded.
You’ve chosen Lite n’ Easy.
• As well as weight loss, savour the
other unexpected benefits: • Avoid soft drink including diet
increased confidence and drinks.
feeling happier.
14 | Winter 2021 Getting Started | 15
Mindful
Eating
At Lite n’ Easy, we’re passionate about
making food as tasty as it is healthy.
We also believe that if you take time to
enjoy your food, you’re more likely to
stay on track.
Here are a few tips on making your
Lite n’ Easy eating experience a
pleasurable one.
1. Check your menu and
preparation instructions
on labels
2. Present the food attractively
on a plate
3. Take notice of portion sizes
4. Always sit down and enjoy
your food
5. Focus on flavour & texture
6. Savour every mouthful
7. Chew your food slowly
8. Check hunger fullness scale:
• Stop eating before you feel
Stay updated
overly full
Join our Facebook & Instagram pages to
• Check that you really are hungry
get all the latest menu updates, healthy
AUTUMN 2021
eating tips and motivation • Don’t get overly hungry
you need to simply eat well. • Have a glass of water
liteneasy.com.au | 13 15 12
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