PROGRAM GUIDE - CSIRO Total Wellbeing Diet

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PROGRAM GUIDE - CSIRO Total Wellbeing Diet
PROGRAM GUIDE
PROGRAM GUIDE - CSIRO Total Wellbeing Diet
introduction

WELCOME TO SLIMTEMBER
Thank you for taking part in our 4 week weight loss plan which is helping
raise money for JDRF and kids with type 1 diabetes.

Starting Monday 5 September, you’ll follow our delicious Slimtember eating
plan based on the CSIRO Total Wellbeing Diet. Combined with 30 minutes of
walking at least 5 times a week, you could lose at least 2­4kg during
Slimtember.

This program guide includes an overview of the Total Wellbeing Diet plus
your first two weeks of menu plans to help you get ready and get off to a
great start.

Together we can shed those excess kilos gained over winter,
reboot our healthy eating habits heading into summer and feel good about
raising money for medical research to help find a cure for type 1 diabetes.

                                                                              Page 2
PROGRAM GUIDE - CSIRO Total Wellbeing Diet
about the diet

TOTAL WELLBEING DIET
FAST FACTS
What is the Total Wellbeing Diet (TWD)?
It is a higher protein, low GI eating plan designed and tested by CSIRO.

What do I eat?
Delicious, hearty meals based on whole foods in portions that meet our
special "food unit" system. You can eat unlimited “free” vegetables and
a small amount of what we call “Indulgences” (treats).

What can I drink?
Water, tea and coffee (without sugar) and low­fat milk. Sugary drinks,
juices and alcohol should be avoided or limited.

Do I have to exercise?
At a minimum, regular walking of 30 minutes a day and/or achieving
10,000 steps a day is recommended.

How do I get the best results?
  Stick to the eating plan
  Prepare your food the night before
  Use the checklist (page 16) to ensure you
  have eaten the right foods every day
  Weigh in once a week
  Use the community forum at
  TotalWellbeingDiet.com                             MORE
                                                 PROGRAM TIPS
How do I get started?
Follow the 5 steps for getting started on the
                                                    page 8
next page.

                                                                           Page 3
PROGRAM GUIDE - CSIRO Total Wellbeing Diet
5 STEPS FOR
GETTING STARTED

On the day or weekend before you start
 the diet, please follow these 5 steps

                                         Page 4
PROGRAM GUIDE - CSIRO Total Wellbeing Diet
Set up your account
      and read the Program
      Guide
If you haven't already, log in to
TotalWellbeingDiet.com and set up
your account. Then read
this Program Guide to get familiar
with the program.

   Go to TotalWellbeingDiet.com

       Review the eating plan
       and Week 1 menu
Get familiar with the food groups
you need to eat each day. The menu
plan is a guide as how to put these
foods together. You can adapt the
menu as long as you keep to the
food groups specified.

    Menu plan on page 18

       Shop for your
       groceries before
       5 September
The shopping list has been prepared
for 1 person. Login to
TotalWellbeingDiet.com to multiply it
for the family.

  Shopping list on page 20

                                        Page 5
PROGRAM GUIDE - CSIRO Total Wellbeing Diet
Prepare your
                    Day 1 food
             Cook the Cinnamon, pumpkin and
             basil lasagne, then refrigerate or
             freeze for the week ahead. While the
             lasagne is cooking, prepare your Day 1
             food, e.g. make up your overnight
             oats, assemble your lunch, etc.

                Recipe on page 35

                    Weigh yourself and
                    take a photo
            First thing in the morning
            on September 5, weigh yourself
            and record your weight online.
            We also recommend taking a
            starting photo.

HOW TO WEIGH IN
                          Log in to
                          TotalWellbeingDiet.com
                          Go to the Tracker
                          Select "Weigh In"
                          Enter your details

                                                   Page 6
PROGRAM GUIDE - CSIRO Total Wellbeing Diet
EATING PLAN
 TOTAL WELLBEING DIET
      EXPLAINED
PROGRAM GUIDE - CSIRO Total Wellbeing Diet
the diet

DAILY FOOD ALLOWANCE
Each day, you are allowed to eat:
  2½ units Protein*
  3 units Bread & Cereals*
  2½ units Vegetables* (minimum)
  2 units Fruit
  3 units Dairy
  3 units Healthy Fats & Oils
  1 unit Indulgence
Your menu plan on page 18 meets this allowance.

*RECOMMENDATIONS FOR OPTIMAL NUTRITION
  Choose 200g red meat (beef or lamb) 3 times a week and 2 serves of
  fish as part of your Protein allowance.
  Choose low GI and wholegrain Breads & Cereals wherever possible.
  2½ units of Vegetables is a minimum allowance, and you're free to eat as
  many vegetables as you like.

                                                                             Page 8
PROGRAM GUIDE - CSIRO Total Wellbeing Diet
the diet

FOOD GROUPS EXPLAINED
Protein
Includes lean meats and chicken, fish, eggs, tofu, legumes and pulses.

Bread & Cereals
Includes low GI, wholegrain and high fibre varieties such as Burgen®
breads, cereals, rice, pasta, noodles, polenta, quinoa, barley and potatoes.

Vegetables
Fresh and frozen vegetables including different types and colours.

Fruit
Any type of fresh fruit, canned fruit in natural juice or dried fruit.

Dairy
Low­fat milk or soy milk, cheese, yoghurt and select brands of reduced­fat
ice cream.

Healthy Fats & Oils
Includes polyunsaturated and monounsaturated spreads and oils, nut pastes,
nuts and seeds, and avocado.

Indulgences
Are foods that provide little nutrition but can be enjoyed from time­to­
time, e.g. chocolate, ice­cream, sausages, chips, muffins, sugar, syrups,
alcohol and similar foods.

                                        HOW MUCH FOOD PER UNIT?
                                        Log in to TotalWellbeingDiet.com
                                        to learn more about food groups
                                        and discover how much food you
                                        can get for a unit of each food
                                        group.

                                                                               Page 9
PROGRAM GUIDE - CSIRO Total Wellbeing Diet
the diet

SPREADING YOUR
ALLOWANCE OVER THE DAY
On the following pages we've provided examples of how
you could spread your daily allowance of food units over
Breakfast, Lunch, Dinner and Snacks.

It's the same "spread" we use to create the menu plan on
page 18, but it is just a guide.

You are free to improvise and have more food units at
breakfast and less for snacks, for example.

                                                           Page 10
BREAKFAST
1 unit Bread & Cereals
1 unit Dairy
1 unit Fruit                        1 unit Fruit
                              e.g. 1 medium piece or
                                   2 small pieces

1 unit Bread & Cereals
    e.g. ¼ cup oats, or
                                1 unit Dairy
   45g natural muesli, or
                            e.g. 1 cup low­fat milk,
     35g low GI cereal,
                             175g low­fat yoghurt
 1 slice wholegrain bread

                                                       Page 11
LUNCH
  2 units Bread & Cereals
  1 unit Healthy Fats & Oils
  ½ unit Protein
  ½ unit Vegetables

                                ½ unit Vegetables
    2 units                          e.g. ½ cup salad
Breads & Cereals
e.g. 2 slices wholegrain
  bread, or 1 medium
   wholegrain roll, or
     1 medium wrap

        1 unit Healthy
          Fats & Oils
      e.g. 1 tsp margarine or
          mayonnaise, or           ½ unit Protein
           1 tbsp avocado       e.g. 1 small can tuna, or
                                1 egg, or 50g lean meat
                                        or chicken

                                                        Page 12
DINNER
2 units Protein*
2 units Vegetables
2 units Healthy Fats & Oils
1 unit Dairy (see next page)

                                    2 units Protein
  2 units Healthy                 200g lean beef, pork,
    Fats & Oils                   lamb, chicken or fish,
   e.g. 2 tsp olive oil               or 150g tofu
    used in cooking

2 units Vegetables
 2 cups raw vegetables         *Choose red meat (beef or
    or 1 cup cooked              lamb) 3 times per week
                                and fish at least 2 times a
                                          week.

                                                           Page 13
DAIRY UNIT                         Add 35g cheese to a
                                   dinner meal or salad
In the menu plan, we
include 1 unit of Dairy with
your evening meal. You
choose how to enjoy it e.g.
with dinner, for dessert or
saved for a snack.
1 unit Dairy =
  35g cheese
  1 small tub low­fat yoghurt
  1 cup low­fat milk
  2 scoops reduced­fat ice
  cream

                                Enjoy yoghurt for dessert or
                                save it as for an extra snack
                                    throughout the day

 Select brands of reduced­fat
  ice cream count as Dairy.
   See page 21 for brands.

                                                          Page 14
Free Vegetables
SNACKS                            Snack on as many fresh
                                   vegetables as you like
Snacking between meals can
help manage your
appetite. The snacks we
include in your menu plan
are:
  1 unit Fruit
  1 unit Diary
  Unlimited free
  vegetables

        1 unit Fruit
   e.g. 1 cup fruit salad, or
      1 medium piece, or
       2 small pieces or
         30g dried fruit

                                      1 unit Dairy
                                      e.g. 1 low­fat latte
                                or cappuccino, or 1 small tub
                                   low­fat yoghurt, or 35g
                                 cheese or 1 cup low­fat milk

                                                            Page 15
checklist

          TRACKING YOUR                                      Example
          DAILY ALLOWANCE
          Print this page and tick the boxes as you
          eat each unit to keep track of your food groups

                DAY 1    DAY 2       DAY 3   DAY 4   DAY 5   DAY 6     DAY 7

PROTEIN
2½ units

BREAD &
CEREALS
3 units

VEGETABLES
2½ units
(minimum)

FRUIT
2 units

DAIRY
3 units

HEALTHY
FATS & OILS
3 units

                         INDULGENCES
                         1 unit per day
                         or 7 per week

                                                                          Page 16
menu plan

ABOUT YOUR MENU PLAN
Following the menu plan during Slimtember is the easiest way to
get familiar with the Total Wellbeing Diet and maximise your
weight loss.

The menu plan, which starts on the following page, was
structured for simplicity and is intentionally repetitive.

As the weeks progress and you get the hang
of things, we'll add more variety.
                                                      MORE ON
The menu has also been designed to match               FOOD UNITS
your daily allowance of food units, explained
                                                         page 9
on page 8.

                                                                  Page 17
WEEK 1 MENU PLAN                                              In addition to the food listed here, you can have 1 unit Indulgence a day or
                                                                          7 units a week. See TotalWellbeingDiet.com for more on Indulgences.
BREAKFAST

            Overnight oats      Overnight oats     Overnight oats     Overnight oats           Overnight oats             Overnight oats             Overnight oats
            Page 24­25          Page 24­25         Page 24­25         Page 24­25               Page 24­25                 Page 24­25                 Page 24­25

            Simple              Simple             Simple             Simple                    Simple                    Simple                     Simple
LUNCH

            sandwich            sandwich           sandwich           sandwich                  sandwich                  sandwich                   sandwich
            Page 27             Page 27            Page 27            Page 27                  Page 27                    Page 27                    Page 27

            Cinnamon, basil     Simple dinner      Simple dinner      Cinnamon, basil          Simple dinner              Simple dinner              Simple dinner
            and pumpkin         with chicken       with fish          and pumpkin              with chicken               with fish                  with lamb
            lasagne             e.g. stir­fry      e.g. baked         lasagne                  e.g. grilled               Page 32­33                 Page 32­33
            Page 34             Page 32­33         Page 32­33         Page 34                  Page 32­33
DINNER

            2 scoops            2 scoops           2 scoops           2 scoops                 2 scoops                   2 scoops                   2 scoops
            reduced­fat ice     reduced­fat ice    reduced­fat ice    reduced­fat ice          reduced­fat ice            reduced­fat ice            reduced­fat ice
            cream, 35g          cream, 35g         cream, 35g         cream, 35g               cream, 35g                 cream, 35g                 cream, 35g
            cheese or 175g      cheese or 175g     cheese or 175g     cheese or 175g           cheese or 175g             cheese or 175g             cheese or 175g
            low­fat yoghurt     low­fat yoghurt    low­fat yoghurt    low­fat yoghurt          low­fat yoghurt            low­fat yoghurt            low­fat yoghurt

              1 medium           1 medium           1 medium            1 medium                  1 medium                  1 medium                     1 medium
SNACKS

              piece fruit        piece fruit        piece fruit         piece fruit               piece fruit               piece fruit                  piece fruit
              1 low­fat latte    1 low­fat latte    1 low­fat latte     1 low­fat latte           1 low­fat latte           1 low­fat latte              1 low­fat latte
              or cappuccino      or cappuccino      or cappuccino       or cappuccino             or cappuccino             or cappuccino                or cappuccino
              Vegetables         Vegetables         Vegetables          Vegetables                Vegetables                Vegetables                   Vegetables

            When preparing      When preparing     When preparing     When preparing           When preparing            When preparing             Prep for Week 2:
PREP

            dinner, prep        dinner, prep       dinner, prep       dinner, prep             dinner, prep              dinner, prep               Cook the Slow
            your meals for      your meals for     your meals for     your meals for           your meals for            your meals for             Baked Chicken
            the next day        the next day       the next day       the next day             the next day              the next day               (recipe page 35)
WEEK 2 MENU PLAN                                              In addition to the food listed here, you can have 1 unit Indulgence a day or
                                                                          7 units a week. See TotalWellbeingDiet.com for more on Indulgences.
BREAKFAST

            Cereal,             Cereal,            Cereal,            Cereal,                  Cereal,                    Cereal,                    Cereal,
            Smoothie or         Smoothie or        Smoothie or        Smoothie or              Smoothie or                Smoothie or                Smoothie or
            Overnight oats      Overnight oats     Overnight oats     Overnight oats           Overnight oats             Overnight oats             Overnight oats
            Page 24­25          Page 24­25         Page 24­25         Page 24­25               Page 24­35                 Page 24­25                 Page 24­25

            Simple              Grab 'n go         Simple             Grab 'n go                Simple                    Grab 'n go                 Simple
LUNCH

            sandwich, soup      lunch              sandwich, soup     lunch                     sandwich, soup            lunch                      sandwich, soup
            or salad            Page 28            or salad           Page 28                   or salad                  Page 28                    or salad
            Page 27­30                             Page 27­30                                  Page 27­30                                            Page 27­30

            Slow baked          Cinnamon, basil    Simple dinner      Slow baked               Cinnamon, basil            Simple dinner              Simple dinner
            chicken             and pumpkin        with fish          chicken                  and pumpkin                with lamb                  with salmon
            Page 35
                                lasagne            e.g. baked         Page 35
                                                                                               lasagne                    Page 32­33                 Page 32­33
                                Frozen in Week 1   Page 32­33                                  Frozen in Week 1
DINNER

            2 scoops            2 scoops           2 scoops           2 scoops                 2 scoops                   2 scoops                   2 scoops
            reduced­fat ice     reduced­fat ice    reduced­fat ice    reduced­fat ice          reduced­fat ice            reduced­fat ice            reduced­fat ice
            cream, 35g          cream, or          cream, 35g         cream, 35g               cream, 35g                 cream, 35g                 cream, 35g
            cheese or 175g      1 low fat latte/   cheese or 175g     cheese or 175g           cheese or 175g             cheese or 175g             cheese or 175g
            low­fat yoghurt     cappuccino         low­fat yoghurt    low­fat yoghurt          low­fat yoghurt            low­fat yoghurt            low­fat yoghurt

              1 medium           1 medium           1 medium            1 medium                  1 medium                  1 medium                     1 medium
SNACKS

              piece fruit        piece fruit        piece fruit         piece fruit               piece fruit               piece fruit                  piece fruit
              1 low­fat latte    1 low­fat latte    1 low­fat latte     1 low­fat latte           1 low­fat latte           1 low­fat latte              1 low­fat latte
              or cappuccino      or cappuccino      or cappuccino       or cappuccino             or cappuccino             or cappuccino                or cappuccino
              Vegetables         Vegetables         Vegetables          Vegetables                Vegetables                Vegetables                   Vegetables

            When preparing      When preparing     When preparing     When preparing           When preparing            When preparing             Prep for Week 3
PREP

            dinner, prep        dinner, prep       dinner, prep       dinner, prep             dinner, prep              dinner, prep
            your meals for      your meals for     your meals for     your meals for           your meals for            your meals for
            the next day        the next day       the next day       the next day             the next day              the next day
shopping list

WEEK 1 SHOPPING LIST
Serves 1 person

Pantry Items                               Fruit
  Cinnamon, 1 tsp*                            Fresh fruit of choice, 14 serves i.e.
  Olive oil, 90ml*                            ­ 7 serves for overnight oats e.g.
  Rolled oats, 175g                           4 apples and 3 cups blueberries
  Diced tomatoes, 1 x 400g can*               ­ 7 medium pieces, for snacks
  Tomato paste, no added salt, 2 tbsp*        Avocado, 1 or light margarine (for
  “Free food” seasonings and                  sandwiches)
  condiments of your choice
                                           Vegetables
Bread & Bakery                             Vegetables of choice, i.e.
  Wholegrain bread e.g. Burgen                Mixed vegetables for dinner, 10 cups,
  Wholemeal & Seeds, 1 loaf or 14 slices      approx. 1.5kg e.g. broccoli, beans,
                                              peas, corn, cauliflower, spinach, salad
Meat, Chicken & Fish                          Salad vegetables for 7 sandwiches
  Lean beef, pork or veal mince, 800g*        e.g. tomato, lettuce, carrot
  Protein of choice for 5 dinners e.g.        Extra vegetables for snacks e.g.
  ­ 2 x 200g fillets chicken breast           carrot, capsicum, cherry tomatoes
  ­ 2 x 200g pieces fish                      Celery, 2 sticks*
  ­ 1 x 200g piece lean lamb                  Fresh basil, 1 handful (optional)*
  Protein of choice for sandwiches,           Onion, 1 medium*
  7 x 50g serves e.g. barbecue chicken,       Pumpkin, any type, 800g*
  eggs, tuna canned in water
                                           Miscellaneous
Chilled & Frozen                              Coffee or tea
  Light margarine, 70g or 1 avocado           Low­fat latte or cappuccino, 7
  (for sandwiches)                            coffees e.g. purchased from your
  Low­fat milk, 875ml                         favourite coffee shop
  Low­fat yoghurt, any flavour, 875g or
  5 x 175g tubs
  Parmesan cheese, 140g* (optional)
  Dairy of your choice, 7 serves e.g.
  ­ Bulla Light 98% Fat Free Ice Cream,
                                           *Starred items are ingredients in the Cinnamon,
  Vanilla (2 scoops per serve), and/or
                                           basil and pumpkin lasagne (page 35) which
  ­ Low­fat yoghurt, 1 x 175g tub per      makes 4 serves. We use 2 serves in the Week 1
  serve, and/or                            menu and the other 2 serves in the Week 2
  ­ Cheese, 35g per serve                  menu.

                                                                                        Page 20
shopping list

WEEK 2 SHOPPING LIST
Serves 1 person

Pantry Items                                  Chilled & Frozen
  Black olives, 80g*                            Light margarine, 40g or 1 avocado (for
  Dried oregano or Italian herbs, 1 tbsp*       sandwiches)
  Low GI cereal, 245g e.g. Kellogg’s            Low­fat milk, 1.75L, or 875ml low­fat
  Sustain, Guardian, All Bran Original, All     and 580g low­fat yoghurt (for cereal)
  Bran Wheat Flakes                             Dairy of your choice, 7 serves e.g.
  Mayonnaise, 60g                               ­ Bulla Light 98% Fat Free Ice Cream,
  Olive oil spray*                              Vanilla (2 scoops per serve), and/or
  Olive oil, 70ml*                              ­ Low­fat yoghurt, 1 x 175g tub per
  Ryvita Original Rye Crispbread, 15            serve, and/or
  pieces or Original Vita­Weat                  ­ Cheese, 35g per serve
  Crispbread, 24 pieces
  Tomato paste, no added salt, 50g*           Fruit
  Whole tomatoes, 1 x 400g can*                 Fresh fruit of choice, 14 serves i.e.
  “Free food” seasonings and                    ­ 7 medium pieces for breakfast e.g.
  condiments of your choice                     banana, berries
                                                ­ 7 medium pieces for snacks
Bread & Bakery                                  Avocado, 1 or light margarine (for
  Wholegrain bread e.g. Burgen                  sandwiches)
  Wholemeal & Seeds, 8 slices
                                              Vegetables
Meat, Chicken & Fish                          Vegetables of choice, i.e.
  Lean chicken thigh fillet, 800g*              Mixed vegetables for dinner, 10 cups,
  Protein of choice for 3 dinners e.g.          approx. 1.5kg e.g. broccoli, beans, peas,
  ­ 1 x 200g piece fish                         corn, cauliflower, spinach, salad
  ­ 1 x 200g piece salmon                       Salad vegetables for 7 sandwiches e.g.
  ­ 1 x 200g piece lean lamb                    tomato, lettuce, carrot
  Protein of choice for 7 lunches i.e.:         Extra vegetables for snacks e.g. carrot,
  ­ 4 x 50g serves for sandwiches e.g.          capsicum, cherry tomatoes
  barbecue chicken                              Basil, small handful, optional*
  ­ 3 x 50g serves for crispbread e.g.          Carrots, 2 medium*
  hard boiled egg, tuna canned in water         Celery, 2 sticks*
                                                Garlic, 2 cloves*
Miscellaneous                                   Mushrooms, button, 250g
 Coffee and/or tea                              Onion, 1 medium*
 Low­fat latte or cappuccino, 7 coffees       *Starred items are ingredients in the Slow baked
 e.g. purchased from your favourite           chicken (page 36) which makes 4 serves. We use
 coffee shop                                  2 serves in the Week 2 menu.

                                                                                          Page 21
shopping list

SWAP 'N SHOP
If you want to customise your menu plan, login to TotalWellbeingDiet.com
where you can swap meals and generate a customised shopping list that can
be multiplied for the family and automatically sent to Woolworths Online.

                Go to the Menu Plan at TotalWellbeingDiet.com
                   to swap meals and customise your menu

               Go to the Shopping List at TotalWellbeingDiet.com
       to multiply the shopping list for family members and automatically
           add the ingredients to an online Woolworths shopping cart

                                                                            Page 22
MENU PLAN
RECIPES
In this section you'll
find the delicious meal
ideas and recipes that
appear in the first
week of your family­
friendly Slimtember
menu plan.

Above: Cinnamon, basil and
pumpkin lasagne (page 35)

                      Page 23
breakfast

BREAKFAST
On the Total Wellbeing Diet, breakfast is as easy as a cup of
low GI cereal with milk and fruit.

In the Week 1 menu, we've included the popular overnight oats
which can be prepared the night before, requires no cooking and
travels well to work.

The basic recipe is oats, milk and yoghurt topped with fruit.
We’ve provided some suggestions on the following pages but
you can alternate for any fruit you like including canned fruit in
natural juice.

Overnight oats will keep in the fridge for up to 3 days.

                                                                     Page 24
breakfast

OVERNIGHT OATS WITH APPLE
AND BLUEBERRIES
¼ cup rolled oats
¼ cup low­fat milk
½ cup low­fat yoghurt, any flavour
Pinch cinnamon, optional
½ apple, grated
½ cup blueberries, fresh or frozen
Combine rolled oats, milk, yoghurt,
cinnamon (if using) and apple in a
                                                     BREAKFAST
container or jar. Top with blueberries. Seal         SMOOTHIE
container/jar and refrigerate overnight.             An alternative to
                                                     overnight oats
Serves 1. Each serve provides:
1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy   1 cup frozen fruit, (e.g.
                                                        banana, mixed berries)
                                                     ½ cup low­fat milk
                                                     ⅓ cup low­fat yoghurt
OVERNIGHT OATS WITH                                  ¼ cup rolled oats
PEAR AND SULTANAS                                    Extra ice, if desired
¼ cup rolled oats
                                                     In a blender or food
¼ cup low fat milk                                   processor add frozen fruit,
½ cup low fat yoghurt, any flavour                   milk, yoghurt, rolled oats
                                                     and ice, if using. Blend until
½ pear, diced
                                                     smooth.
2 tsp sultanas
                                                     Tip: Prepare this smoothie
Combine rolled oats, milk, yoghurt, pear
                                                     the night before by placing
and sultanas in a container or jar. Seal             the fruit and oats in a zip
container/jar and refrigerate overnight.             lock bag so you just need
                                                     to add milk and
Serves 1. Each serve provides:                       yoghurt, and blend in the
1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy   morning.

                                                     Serves 1.
                                                     Each serve provides:
                                                     1 unit Bread & Cereals,
                                                     1 unit Fruit, 1 unit Dairy

                                                                              Page 25
breakfast

OVERNIGHT OATS WITH DRIED APRICOTS
¼ cup rolled oats
¼ cup low­fat milk
½ cup low­fat yoghurt, any flavour
5 dried apricots (10 halves), chopped
Pinch of cinnamon, optional
Combine rolled oats, milk, yoghurt, apricots and cinnamon, if
using, in a container or jar. Seal container/jar and refrigerate
overnight.
                                                            BREAKFAST
Serves 1. Each serve provides:
                                                            SMOOTHIE
1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy
                                                            An alternative to
                                                            overnight oats
CEREAL
An alternative to overnight oats
35g low GI cereal (see brands below)
1 cup low­fat milk, or ½ cup low­fat milk and ⅓ cup low­fat yoghurt
1 medium piece fruit
Serves 1. Each serve provides:
1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy

                              LOW GI CEREALS
                                Kellogg’s Sustain – 35g
                                Kellogg’s Guardian – 35g
                                Kellogg’s All­Bran Original – 35g
                                Kellogg’s All­Bran Wheat Flakes, Honey & Almond – 35g
                                Goodness Superfoods Digestive 1st – 35g
                                Goodness Superfoods Protein 1st – 35g
                                Rolled oats – ¼ cup
                                Natural muesli ­ 45g

                                                                                 Page 26
lunch

LUNCH
Lunch on the Total Wellbeing Diet is nice and simple: a
sandwich, salad or soup.

Preparing your own lunch allows you to have the most
control. We recommend you assemble your lunch
ingredients the night before, ideally while you are making
dinner or cleaning up.

If it's not practical to pack your lunch and you purchase it at
work, opt for a sandwich shop where you easily order a
version of our "Simple Sandwich" on the following page.

                                                                  Page 27
lunch

SIMPLE SANDWICH
2 slices wholegrain bread e.g. Burgen
     Wholemeal & Seeds
2 tsp light margarine or 1 tbsp avocado
50g protein e.g. tuna, chicken, 1 egg
1 cup mixed salad e.g. tomato, cucumber,
     lettuce, onion
Free condiments of your choice (see right)

Spread bread with margarine or avocado.                FREE FOOD
Add protein, salad and condiments if using.            CONDIMENTS &
Season to taste and close to make a                    SAUCES
sandwich.                                              Add flavour to your
Serves 1. Each serve provides:                         lunch with a small
                                                       amount of these free
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,   foods
½ unit Protein, ½ unit Vegetables
                                                        Mustard
                                                        Pickles
SIMPLE WRAP                                             Horseradish
                                                        Oil­free salad
1 corn tortilla                                         dressing
1 tbsp avocado                                          Oil­free mayonnaise
50g protein e.g. chicken, tuna, or 1 egg                Salt­reduced
1 cup mixed salad e.g. lettuce, carrot,                 barbecue sauce
                                                        Salt­reduced
    tomato, cucumber
                                                        tomato sauce
Spread tortilla with avocado. Top with                  Vegemite
protein of your choice, mixed salad and
free food condiments, if using. Roll into a
wrap and serve.
Serves 1. Each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, ½ unit Vegetables

                                                                        Page 28
lunch

GRAB 'N GO TUNA CRISPBREAD
                                                        EASY
5 Rvyita Original Rye Crispbread                       LUNCH IDEAS
1 small can (95g) tuna canned in water, drained         FOR WORK
1 tbsp mayonnaise
1 tomato, sliced
Spread crackers with tuna and mayonnaise, and top with
tomato.
Serves 1. Each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, ½ unit Vegetables

GRAB 'N GO EGG CRISPBREAD
8 Original Vita­Weat Crispbread
1 hardboiled egg
1 tbsp mayonnaise
½ cucumber, sliced
Spread crispbread with mashed egg and mayonnaise. Top with
cucumber or serve cucumber on the side. Enjoy crispbread open­
faced or sandwiched together.
Serves 1. Each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, ½ unit Vegetables

GRAB 'N GO SUSHI ROLLS
2 sushi rolls with protein (tuna, salmon, chicken) and avocado
1 serve edamame
Purchase sushi rolls and edamame from a local sushi shop,
canteen or supermarket.
Serves 1. Each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, ½ unit Vegetables

                                                                     Page
                                                                     Page XX
                                                                          29
lunch

SIMPLE SALAD
50g quinoa
2 cups mixed salad
1 tbsp oil­free salad dressing, low sodium
50g protein e.g. tuna, smoked salmon, chicken, 1 egg
5 almonds, chopped
Cook quinoa according to packet instructions. Combine mixed
salad and dressing in a bowl and top with quinoa and protein of
your choice. Sprinkle with almonds.
Serves 1. Each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, 2 units Vegetables

                                                                  Page 30
lunch

SIMPLE SOUP:
SPICED RED LENTIL AND
VEGETABLE
2 tsp olive oil
1 medium carrot, roughly chopped
1 medium onion, roughly chopped
2 sticks celery, roughly chopped
1 clove garlic, crushed
1 tbsp fresh ginger, grated
1 cup dried red lentils
2 tsp garam masala                                         BREAKFAST
½ tsp chilli powder
                                                           SMOOTHIE
1 can (400g) whole tomatoes
                                                           An alternative to
1 litre water
                                                           overnight oats
1 pinch black pepper
                                                    This delicious, hearty soup
⅓ cup fresh coriander
                                                    makes a great lunch when
⅓ cup Italian parsley, chopped
                                                       prepared in advance
⅓ cup natural low­fat yoghurt
6 mixed grain bread rolls
6 tsp margarine
Heat oil in a heavy­based saucepan over medium heat. Add carrot, onion and
celery and cook for 5 minutes, or until vegetables are soft. Add garlic, ginger,
lentils and spices and stir to combine. Add tomatoes and water and bring to
a boil. Reduce heat and simmer for 30 minutes, or until lentils are soft.

Season with pepper and stir through coriander and parsley. Spoon into a
bowl and serve with a dollop of yoghurt. Serve remaining portions in
containers for use throughout the week.

Serve a portion of soup with a mixed grain bread roll spread with a teaspoon
of margarine.

Serves 6. When served with bread roll and margarine, each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, 1 unit Vegetables

                                                                                  Page 31
dinner

DINNER
In the first week, there are 2 core dinners to prepare:

  Simple Dinner i.e. lean protein (beef, lamb, pork, fish) with
  vegetables, which can be quickly prepared each night – see
  suggestions page 33­34.

  Cinnamon, basil and pumpkin 'lasagne' (Week 1, page 35)
  and Slow baked chicken (Week 2, page 36).
  Both recipes can be cooked in advance and make 4 serves /
  dinner meals.

                                                                  Page 32
dinner

SIMPLE DINNER
200g lean protein of choice e.g. beef, lamb, pork,
    fish, salmon
2 cups vegetables of choice
2 tsp olive oil
“Free food” seasoning to taste (see box)

Cook the meat and vegetables to your liking e.g.
grill, barbecue, stir fry or steam. The oil can be
used in the cooking process or to dress a salad.

You can season your meal with any free food
                                                     FREE FOOD
seasoning (opposite) – just go easy on the soy       SEASONINGS
sauce and salt.                                       Barbecue sauce,
Serves 1. Each serve provides:                        reduced salt
2 units Protein, 2 units Healthy Fats & Oils,         Chilli, fresh or dried
2 units Vegetables                                    Chilli sauce
                                                      Fish sauce, reduced
                                                      salt
SIMPLE DINNER:
                                                      Herbs, fresh or dried
BARBECUE CHICKEN
                                                      Lemon
200g barbecued chicken with skin and fat              Lime
    removed                                           Mustard
2 cups mixed salad e.g. lettuce, cucumber, tomato,    Mint sauce
    onion, carrot                                     Oil­free salad
1 tbsp oil­free salad dressing, low sodium            dressing, low sodium
¼ medium avocado, sliced                              Tomato sauce,
                                                      reduced salt
Purchased a barbecue chicken from your local
                                                      Tomato paste,
chicken shop or supermarket. Remove all fat and
                                                      reduced salt
skin from chicken. Top salad with chicken and
                                                      Soy sauce, reduced
avocado, and drizzle with dressing.
                                                      salt
Serves 1. Each serve provides:                        Spices, fresh or dried
2 units Protein, 2 units Healthy Fats & Oils,         Stock, reduced salt
2 units Vegetables                                    Vegemite
                                                      Verjuice
                                                      Vinegar

                                                                       Page 33
dinner

SIMPLE DINNER: STIR FRY
2 teaspoon sesame oil, or other oil of preference
200g lean protein of your choice, sliced
   e.g. chicken, pork, prawn, beef
2 cups mixed vegetables
2 tsp free foods sauce e.g. soy, fish sauce, hoisin
Other free food seasoning to taste e.g. garlic,
    lemon, lime, chilli

Heat oil in a non­stick fry pan, over a medium high
heat. Stir fry protein for 4­5 minutes or until cooked
through. Remove and set aside.
Add mixed vegetables and stir fry for 4­5 minutes,
or until cooked to your liking. Add a dash of water if
the pan appears dry. Return protein to the pan
and add sauce of your choice. Stir to combine and
serve.

Serves 1. Each serve provides:
2 units Protein, 2 units Healthy Fats & Oils,
2 units Vegetables

SIMPLE DINNER: GRILL
200g lean protein of your choice e.g. chicken, fish,
    pork, lamb, beef
2 tsp olive oil
2 cups mixed salad vegetables
Vinegar, lemon or lime juice, to taste

Heat grill or barbecue over a medium high heat.
Brush protein of your choice with half the olive oil
and place in the centre of the hot grill. Cook for 4­5
minutes each side, or until cooked to your liking.
Serve protein with a mixed salad of your choice,
drizzled with remaining olive oil and a sprinkle of
vinegar, lemon or lime.

Serves 1. Each serve provides:
2 units Protein, 2 units Healthy Fats & Oils,
2 units Vegetables

                                                         Page 34
dinner

CINNAMON, BASIL AND
PUMPKIN 'LASAGNE'
1 tbsp olive oil
1 medium onion, finely chopped
2 sticks celery, finely chopped
800g lean beef, pork or veal mince
1 tsp ground cinnamon
2 tbsp tomato paste, no added salt
1 x 400g can diced tomatoes
1 handful basil, torn (optional)
                                                             BREAKFAST
800g pumpkin, any type, peeled, seeded
    and thinly sliced                                        SMOOTHIE
140g Parmesan cheese, finely grated                        Makes 4 dinners
   (optional)*                                          and suitable to freeze
Preheat the oven to 180°C.

Heat oil in a large heavy­based non­stick frying pan over medium heat.
Once hot add the onion and celery and cook, stirring often, for 3–4 minutes
or until the vegetables are just starting to soften. Add the mince and
cinnamon and cook, stirring, for 4–5 minutes or until the mince is browned.
Stir in the tomato paste and chopped tomato, bring to simmering point
and cook for 10 minutes or until the mixture thickens slightly. Remove from
the heat, stir through the basil (if using) and season with salt and pepper.

Transfer half the mince mixture to a 2 litre capacity roasting tin or baking
dish, spreading it evenly over the base. Add half the pumpkin slices,
overlapping them to cover the mince. Top with half the parmesan, if using.
Repeat with the remaining mince, pumpkin and parmesan, if using; then
cover the dish tightly with foil and bake for 20 minutes. Remove the foil
and bake for another 20 minutes or until the pumpkin is very tender. Leave
to stand for 5–10 minutes to cool slightly. Serve lasagne scattered with
basil leaves, if using.
Serves 4. Each serve provides:
2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables and 1 unit Dairy if
Parmesan cheese is used. Note that this unit of Dairy would count as your
dessert, as listed in the menu plan overview on page 18.

                                                                                 Page 35
dinner

SLOW BAKED CHICKEN WITH
BLACK OLIVES, TOMATO AND
OREGANO
1 spray olive oil spray
800g lean chicken thigh fillet,
    trimmed of fat and halved
2 tbsp olive oil
1 medium onion, finely chopped
2 medium carrots, chopped
2 sticks celery, chopped
1 tbsp dried oregano or Italian herbs
                                                         BREAKFAST
250g button mushrooms, quartered                         SMOOTHIE
2 cloves garlic, finely chopped
1 can (400g) whole tomatoes, drained
80g black olives, drained
                                                        Makes 4 dinners
2 tbsp tomato paste, no added salt
                                                     and suitable to freeze
Small handful basil leaves, optional
Preheat the oven to 170°C.

Heat a large heavy­based saucepan over medium–high heat and spray with
cooking oil. Working in batches, cook the chicken for 2–3 minutes until
browned on all sides. Remove from the pan and set aside.

Reduce the heat to medium and add the olive oil. When hot, add the onion,
carrot, celery and dried herbs and cook, stirring occasionally, for 8–10
minutes until the vegetables are soft. Add the mushrooms and garlic and
cook for 2 minutes. Add the tomatoes, olives and tomato paste, then season
to taste with salt and pepper and stir to combine. return the chicken to the
pan. Bring to the boil, then cover and transfer to the oven for 1 hour.

Remove the lid and cook for a further 15–20 minutes until the chicken is
tender and the sauce has reduced. Scatter over the basil, if using.
Serves 4. Each serve provides:
2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables

                                                                               Page 36
MEMBER
TIPS
To help you get started,
we asked some of our
most successful
members for their best
tips for thriving on the
Total Wellbeing Diet.

                     Page 37
TRISH
                           LOST
                           20KG

      THE COMMUNITY
      HELPED ME SUCCEED
 It’s great to join in on the forums and
   see that you are not doing it alone.
  There are many others out there that
are going through exactly the same as
                  you are.
                   Trish

                                      Page 38
LEAH
                         LOST
                         20KG

      THE ONLINE TRACKER
      WAS KEY TO MY SUCCESS
The tracker keeps me honest and I like
to see the graph of my weight and it’s
      gradual decline over time.
                Leah

                                   Page 39
RICHARD
                         LOST
                         30KG

     FEEL FREE TO IMPROVISE!
The logic of the eating plan made it
possible for me to understand food
groups and then be creative. I like to
  cook so I wasn’t just “doing as I
      was told." That was very
          powerful for me!
              Richard

                                    Page 40
IVETTE
                         LOST
                         10KG

      USE THE MENU PLAN &
      SHOPPING LIST
The menu and shopping list outlines my
family meals for a whole week. No more
  thinking required on my behalf! I did
     follow the menu plan verbatim
       and am loving the results.
                Ivette

                                    Page 41
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                      Copyright 2016 SP Health Co. Pty Ltd
IMPORTANT: Before starting any weight loss program, you must consult your doctor or
                               health care provider.
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