Post on 04-Apr-2018
7/30/2019 MMWL week 5
1/26
New Years
Resolution
Diet Plan: Week 5
Welcome to Week 5!!!!! Your final week!!!
You should be feeling VERY PROUD of yourself, youre ALMOST there!!!
You should be thinking of how far youve come & how it wasnt so hard after all to modify
some ingredients to make healthy food taste great!
Do you feel in control of your diet & exercise?
Have you build up a support network?
Make sure you keep looking at our facebook pages for fresh ideas.
Dont be afraid to start using some convenience foods for your snacks, if easier to take to work. Just try to
look for items with < 5g of fat & approx. 150 calories or up to 600kj per serve (check the serving sizes).
If youve been missing your trip to the bakery, check -out this weeks video recipe: Apple Scroll!!!!
Further ideas & recipes: www.maintainmyweightloss.com
7/30/2019 MMWL week 5
2/26
New Years
Resolution
Diet Plan: Week 5
7. Apple Scroll
Dinner:
[large garden salad or bowl
veggies plus]
1. Cheese Pizza
2. 150g Crumbed Fish
with Veggies
3. Singapore Noodles
4. 120g steak or chicken
with salad or with 1/2
cup noodles & veg-
gies.
5. Thai Fish Burger
Breakfast:
1. Wholemeal Pancakes.
2. 50g WBC Power
Packed Cereal
(Worlds Best Cereal)
& 1/2 cup skim milk.
3. Scrambled Eggs on an
English Muffin.
4. 40g WBC Bircher
Muesli(Worlds Best
Cereal) & 1/2 cup
skim milk.
5. 50g WBC Porridge
(Worlds Best Cereal)
incl 1/4 cup skim milk
(directions as per
packet).
6. Breakfast Bar.
7. Mixed Berries with
yoghurt & 1/4 cup
untoasted Muesli (eg
WBC).
Fruit: [choose 2]
1. Small-medium piece
fruit
2. 1 cup fresh fruit salad
(no juice)
3. 1/4 cup dried fruit or
1 Tbsp sultanas
Lunch:
[large garden salad plus]
1. Salad, meat & low-fat
cheese sandwich/
wrap.
2. Chicken Burger
3. Crumbed Goats
Cheese Salad
4. Seafood Pizza
5. Hamburger on a
Wholemeal Roll.
6. Turkey Wrap
Snacks & Desserts:
[choose 1]
1. Banana Cake
2. Delicious Jam Tarts
3. Apple Pie (cake)
4. Mango Cheesecake
5. Protein Bar (50g)
(Slim Secrets, Body
Science, Body Trim,
Atkins, IsoWhey, Well
Naturally [see SHOP])
6. Choc-Chip Cookies.
W e i g h t - L o s s P l a nDairy: [choose 1]
1. 1 cup non-fat milk
(including used in
coffee/tea)
2. 200 low-fat/no-fat
Yoghurt
3. Skinny Cow or
Weight-Watchers Ice-Cream
4. Home-made choco-
late mousse.
Dining Out?
1. Toast (1), 1 poached
egg, boiled/grilled
tomato, mushrooms
& spinach.
2. Fruit salad with yo-
ghurt.
3. Salad sandwich withmeat/chicken/tuna.
4. Salad (any) with
dressing on the side.
5. Steak/Chicken/Fish
grilled with steamed
veggies (dressings
always on the
side)
P a g e 2
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3/26
New Years
Resolution
Diet Plan: Week 5
Breakfast Additions: [choose 1]
1. 1 tsp reduced fat margarine
2. Diet Jam or Vegemite.
3. 1 Tbsp sugar-free maple syrup.
4. Cinnamon
5. Fresh/Frozen berries
Limited Free Items: [choose up to 3]
1. 1 Tbsp Diet Topping
2. 1 Tbsp Queens sugar-free Maple Syrup
3. 2 tsp low-kj Hot Chocolate (eg Natvia Chocolate or Mocha)
4. 1 Tbsp low-fat dressing
5. 1/2 cup fresh/frozen berries
6. Diet Jam/Vegemite.
7. 1 tsp reduced fat margarine.
8. Herbs & spices (eg cinnamon).
Free Items:
1. Diet Soft Drink
2. Black/herbal tea or coffee
3. Diet Jelly, Artificial or Organic Sweetener, Salsa.
Water:
Minimum 2 Litres water daily, more if exercising heavily.
Exercise: 6 days per week
Minimum 3 days per week: 20-30 minutes of interval training [cardio: 20 sec fast, 40 sec steady pace]
(eg cross-trainer, treadmill, jogging, bike, swimming) OR Gym Class OR 1 hour fast-paced walking.
2 days per week resistance training [resistance: circuit of 2 sets of 15 reps, challenging weight (eg
weights or gym class).
1 session of stretching (eg yoga, pilates, body balance class).
W e i g h t - L o s s P l a n A d d i t i o n a l F o o d I t e m s
P a g e 3
7/30/2019 MMWL week 5
4/26
New Years
Resolution
Diet Plan: Week 5
F u r t h e r i n f o r m a t i o n , c o n t a c t s & s t o r e
P a g e 4
Websites: www.maintainmyweightloss.com,www.sweeterlifeclub.com& www.natvia.com.au
we have 100s of recipes to fit in with your weight-loss & weight-maintenance plan.
Facebook: https://www.facebook.com/Maintainmyweightloss
Email: maintainmyweightloss@yahoo.com.au
Shop & convenience items:
note: any bars can be used as a snack following the MMWL diet: also available in our store(see our
great range below)
Video Recipes:
Atkins: Great for low-carb, meal replacement (on-the-go) or snack + fat portion: Protein powders, bars &
shakes.
Body Science: ZoTrim (the only appetite suppressant/thermogenic I recommend), proteins, shakes, barsall which fit into
snack or meal replacement items .. Or for the gym junkies!
BodyTrim: The complete kit, bars, cookies, protein/fit balls/bites & chocolate desserts! All fit into 1 snack portion.
IsoWhey: Meal Replacements for dieters on-the-go! Bars, protein shakesall which fit into the snack or meal replacement
items for those following MMWL diet plans.
Natvia: Have your cake & eat it to with Natvia! Convert any of your recipes with spoon-for-spoon Natvia baking instead of
sugar.
Worlds Best Cereals (WBC): Fantastic, healthy cereals, bircher muesli & porridge!
Slim Secrets: We all LOVE Slim Secrets bars, cookies & chippies!!! Again, all great snack items if you cant bake your own or
dont have time.
Slim Pasta!!! You HAVE to try Slim Pasta. Just use your usual recipes (or MMWL recipes!!) & save an additional 100 calories per
250g serve.
Well Naturally: Mini protein bars & sugar-free chocolategreat for a snack!
Gluten-Free Items: Keep watching for our range of flowers & gluten-free items & gift baskets!
Gift Baskets!!!! Celebrate Christmas, birthdays, house-warmings for your dieting friends by sending them a gift basket from
the MMWL shop. Choose any items & the Gift Basket option & we will have it delivered to them within 7 days!! If youre sick of
feeling the pressure of Christmas Gifts, send a link to our shop to your friends & family for your Christmas or Kris Kringle present.
http://www.maintainmyweightloss.com/http://www.maintainmyweightloss.com/http://www.sweeterlifeclub.com/http://www.sweeterlifeclub.com/http://www.natvia.com.au/http://www.natvia.com.au/https://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlossmailto:maintainmyweightloss@yahoo.com.aumailto:maintainmyweightloss@yahoo.com.auhttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/pages/MaintainMyWeightLoss/453218341397090?sk=app_135607783795https://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/pages/MaintainMyWeightLoss/453218341397090?sk=app_135607783795https://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlosshttps://www.facebook.com/Maintainmyweightlossmailto:maintainmyweightloss@yahoo.com.auhttps://www.facebook.com/Maintainmyweightlosshttp://www.natvia.com.au/http://www.sweeterlifeclub.com/http://www.maintainmyweightloss.com/7/30/2019 MMWL week 5
5/26
New Years
Resolution
Diet Plan: Week 5
Wholemeal Pancakes:
Ingredients:
(Pre-made dry mix = 2 cups = 12 serves):
600g Wholemeal Plain Flour
50g Baking Powder
2 tsp (10g) bicarbonate of soda (baking soda)
(9g) cup Natvia
To Make 5 Pancakes:
1 cup Pre-Made Dry Mix
2 egg whites
250ml Vita Soy Lite Original Milk / no-fat milk
1 Tbsp 70% Western Star reduced fat butter
tsp Vanilla Essence (optional)
Serve with 1 Tbsp Queens Sugar-Free Maple Syrup & cinnamon, low-fat ice-cream, cream, vanilla yoghurt or frozen berries (optional).
Also, see Mixed Berry Syrup (free 1 serve).
Directions:
Lightly whisk 1 cup dry Pancake Mix, 2 egg whites & 250ml milk.
Melt 1 Tbsp (20g) melted 70% Reduced Fat butter & combine with dry ingredients.
Place ladles of mix onto heated non-stick pan or grill.
Cook for 2 mins on first side, turn over & cook 1 min on other side.
Continue cooking all pancakes.
To make crepes, add some water to the mixture, swirl mixture to leave a thin surface & use a crepe pan.
Crepes will take no time to cook.Place in warmed oven, covered in foil until all are ready.
Serve warm.
Note: Serve warm. May be wrapped & frozen, once cooled.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s B r e a k f a s t
P a g e 5
Serves KJ Cal Protein Fat Sat
Fat
Carbs
5
(1 cup mix)
763.9 181.9 6.3 1.2 0.2 34.4
7/30/2019 MMWL week 5
6/26
New Years
Resolution
Diet Plan: Week 5
Scrambled Eggs on an English Muffin:
Ingredients:
1 Wonder White English Muffin
1 egg (medium)
1 egg whites (medium)
Fresh parsely, cracked pepper, chives.
1 Tbsp Vita Soy Light Original (or no-fat) Milk
(serving suggestion: grilled tomato, cup mushrooms & cup baby spinach)
Directions:
Arrange all ingredients & chop additional servings of vegetables.
Cook vegetables in non-stick pan or grill.
Toast English Muffin.
In a non-stick pan, cook egg & whites (you may require Olive Oil spray).
Add fresh herbs & spices (to taste).
Stir 2-3 times and serve on top of open muffin.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s B r e a k f a s t
P a g e 6
Serves KJ Cal Protein Fat Sat
Fat
Carbs
1 952 226 16.6 6.7 1.8 23
7/30/2019 MMWL week 5
7/26
New Years
Resolution
Diet Plan: Week 5
Breakfast Bar:
Ingredients:
50g (1/2 cup) protein powder (Bodytrim, BodyScience, IsoWhey) cup Quinoa flour2 tsp baking powder tsp Xanthan gum80 ml Cranberry juice cup Rice Flour Blend (see recipe below)1/3 cup maple syrup2 eggs60g pure nut butter (or Nuttelex lite)2 tsp canola oil1 apple, grated140g (1 cup): dried blueberries, cranberries or dates, chopped (or mixture)1 cup WBC Worlds Best Cereal cup Natvia (organic sweetener) tsp salt
Rice Flour Blend (makes 3 cups use cup)- combine:white rice flourpotato starchtapioca flour
(keep in air-tight container)
Directions:
Preheat oven to 180c. Line a rectangular baking tin with baking paper (allow to extend over edge).Mix protein powder, quinoa flour, rice flour blend, baking powder, xanthan gum & tsp salt into a bowl(combine).In a food processor mix: cranberry juice, maple syrup, eggs, nut butter & oil until combined.Pour wet & dry ingredients together, ensuring there are no lumps. Add apple, dried fruits, cereal & Natviauntil fully mixed.Place batter into the prepared tin & smooth out the top.Bake for 25-30 mins (turn around after 10 mins). Lightly brown.Remove the tin from the oven. Using the excess baking paper, gently slide off the paper onto a wire rack.When cool, cut into bars.Store in an airtight container for up to 3 days.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s B r e a k f a s t
P a g e 7
Serves KJ Cal Protein Fat Sat
Fat
Carbs
10 854 203 5 5.9 1.2 31.6
http://www.youtube.com/user/maintainmyweightloss7/30/2019 MMWL week 5
8/26
New Years
Resolution
Diet Plan: Week 5
Chicken Burger:
Ingredients:
1 Steggles Crumbed Chicken Breast Steak (97% fat-free)
1 Wholemeal Round Roll (Bakers Delight).
1 Lettuce Leaf.
2 medium slices of Tomato.
2 medium slices of Beetroot (canned).
2 slices red onionOlive Oil Cooking Spray
1 Tbsp Coles 97% Fat-Free Dijonnaise
(optional: 1 Kraft Singles 97% Fat-Free Cheese Slice additional protein)
Directions:
Pre-heat oven to 200 degrees celcius. Prepare a baking tray with aluminium foil or baking paper. Spray with
cooking spray.
Cook Chicken Fillet in the oven for 30 mins .
Prepare salad on a plate.
Toast wholemeal roll halves.
Top bottom half of bun/roll with beetroot, tomato ,cheese, lettuce, chicken fillet, & onion.
Serve with Dijonnaise.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s L u n c h
P a g e 8
Serves KJ Cal Protein Fat Sat
Fat
Carbs
1 (dinner) 1,440 342.9 25.7 4.9 1.2 44.8
1 (dinner)With
additional
protein
1,577 375.5 30.6 5.3 1.5 46.8
7/30/2019 MMWL week 5
9/26
New Years
Resolution
Diet Plan: Week 5
Crumbed Goats Cheese Salad:
Ingredients:
90g Capel Valley Goats Cheese [Chevre]
piece Helgas Seed Sensations Bread (crumbed in food processor)
Egg White
Olive Oil Spray.
2 Lettuce Leaves, shredded
Punnet Cherry Tomatoes, sliced in half
cup chopped mushrooms, chopped
cup chopped cucumber
cup chopped Capsicum, diced
2 slices eggplant (1 cm thick, cubed)
1 Tbsp Chris Light & Fresh Tzatziki
Directions:
Heat a non-stick pan on medium. Spray with Olive Oil Spray. Cook mushrooms, eggplant & capsicum for 2-3
mins, stirring to brown slightly. Add a little water to pan if sticking. Cool in fridge.
Prepare salad items. Combine with cooled vegetables, add Tzatziki. Place in fridge.
Slice Cheese into 1 cm rounds.
Crumb bread in food processor (finely).
Coat cheese in egg white & cover in breadcrumbs.
Heat a non-stick pan & lightly brown crumbed cheese (eg 1
min per side).
Arrange salad in a bowl, top with crumbed cheese.
Serve.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s L u n c h
P a g e 9
Serves KJ Cal Protein Fat Sat
Fat
Carbs
1 1,130 269 24.3 7.2 3.4 26.0
7/30/2019 MMWL week 5
10/26
New Years
Resolution
Diet Plan: Week 5
Seafood Pizza:
Ingredients:
Base:
Tbsp Dry Yeast (8.5g)
3 Tbsp warm water
1/2 cup milk (Lite Vita Soy) (125 ml) (warmed 20 secs
in microwave)
2/3 cup Wholemeal Plain Flour
Pizza:
228g John West Seafood Selection
100ml tomato puree
1 tsp minced garlic
1 tsp minced chilli
Cracked pepper, parsley & oregano (to taste)
Non-Starchy vegetables (e.g. capsicum, mushroom, eggplant)
Directions:
Pastry:
Dissolve yeast in water, mix.
Combine with warmed milk.
Leave in warm place for 5 mins & allow mixture to sit & yeast to start to bubble.
Mix together with sifted flour.
Knead with floured hands for 5 mins.
Leave in greased bowl, covered, in a warm area for approx 40 mins, or until dough has doubled in size.
Gently press onto greased or non-stick pizza tray.
Pizza:
Combine tomato puree, garlic, chilli, pepper, parsley & oregano.
Spoon tomato mix on pizza, to edges.
Chop seafood & spread on pizza. Add any additional free vegetable toppings you wish.
Bake at 180 degrees celcius for 25 mins.
Note: pizzas may be frozen once cold.
Bake at 180 degrees celcius for 25 mins.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s L u n c h
P a g e 1 0
Serves KJ Cal Protein Fat Sat
Fat
Carbs
2
(dinner)
1,149.5 274 22.9 5.7 3.1 29.8
3
(lunch)
897.2 214 28.4 7.2 2 25.1
7/30/2019 MMWL week 5
11/26
New Years
Resolution
Diet Plan: Week 5
Hamburger on a Wholemeal Roll:
Ingredients:
75g Extra Trim Beef Mince
Shallot
1 slice Kraft 97% Fat-Free Cheese Slice or Coon Tasty Cheese Slice (optional see below).
Cajun spice
Cracked pepper.
1 Wholemeal Round Roll (Bakers Delight).
2 Lettuce Leaves.
2 medium slices of Tomato.
2 medium slices of Beetroot (canned).
Olive Oil Spray.
Optional Serving Ideas:
1 Tbsp Paul Newmans Salsa & 1 Kraft Singles 97% Fat-Free Cheese Slice additional protein OR (1 Coon
Tasty Slice = 1 additional protein & 1 Fat)
Directions:
Combine beef mince, shallot, Cajun spice & pepper.
With wet hands, mould into a patty. Chill in fridge to firm if you have time.
Lightly spray a non-stick pan. Cook for 5 mins each side,until browned.
Toast bun/roll.
Top bottom half of bun/roll with lettuce, beetroot, cheese
& tomato.
Serve.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s L u n c h
P a g e 1 1
Serves KJ Cal Protein Fat Sat
Fat
Carbs
1 1201.0 286 23.8 5.7 2.1 30.5
7/30/2019 MMWL week 5
12/26
New Years
Resolution
Diet Plan: Week 5
Turkey Wrap:
Ingredients:
1 Mission Wholemeal Lebanese Bread
80g Hans Luncheon Meats 97% fat-free Turkey
2 Tbsp (20g) Old El Paso Hot Taco Sauce
Oregano & pepper to taste (optional).
Add your own free non-starchy vegetables (eg roasted capsicum, mushrooms, tomatoes). Note: if you add cheese, add this to the nu-tritional content & meat protein serves.
Directions:
Spoon taco sauce over wrap.
Add Turkey & any other non-starchy vegetables.
Add oregano & pepper (optional).
Fold over wrap & grill.
Serve with additional salad.
Note: wraps may be frozen once grilled & cooled
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s L u n c h
P a g e 1 2
Serves KJ Cal Protein Fat SatFat
Carbs
1 1,177 280.2 23.6 3.4 0.4 37.9
7/30/2019 MMWL week 5
13/26
New Years
Resolution
Diet Plan: Week 5
Banana Cake:
Ingredients:
1 cup Self-Raising Flour
1 Tbsp or 50g Western Star 70% reduced fat Margarine
2 egg whites (small)
cup Natvia Organic Sweetener = 6 tsp.
Pinch salt
cup Vita Soy Lite Original Milk (or no-fat milk)
1 tsp Vanilla Essence (optional)
140g - 1 Large Banana (ripe)
Once cold - Serve with weight-watchers custard, low-fat ice-cream, cream, vanilla yoghurt or frozen berries (optional)
Directions:
Pre-heat oven to 180 degrees celcius.
Grease or line a 20cm non-stick cake tin.
Gently melt butter. Remove from heat & add Natvia, egg
whites & vanilla.
Beat well with a wooden spoon.
Sift Flour, add salt.
Puree/Blend banana until lumps are removed.
Add milk & mashed banana to remaining ingredients.
Stir until just mixed.
Spread evenly in the tin & bake for 30 mins, or until cooked.
Tip out & place on cooling tray.
Note: Serve warm or cold. May be wrapped & frozen, once cooled.
Serve with weight-watchers custard, low-fat ice-cream, cream, vanil-la yoghurt or frozen berries (optional)
W e i g h t - L o s s P l a n : R e c i p e s S n a c k / D e s s e r t s
P a g e 1 3
Serves KJ Cal Protein Fat Sat
Fat
Carbs
6
(snack)
507 121 8.8 2.5 1.1 15.4
7/30/2019 MMWL week 5
14/26
New Years
Resolution
Diet Plan: Week 5
Delicious Jam Tarts:
Ingredients:
(serves 7 for a snack)
Ingredients:
Pastry:
22g 1 Tbsp Natvia (baking) sweetener
30g 1 Tbsp Nuttelex Light margarine, melted
20ml 1 Tbsp Physical no-fat milk
1 egg (58g egg)
cup (140g) Self Raising Flour (sifted)
Topping:
180g (7 flat Tbsp) Jam your choice.
Directions:
Preheat oven to 180 degrees celcius.Melt butter. Whisk egg. Sift flour.Combine all ingredients for pastry.Press pastry together & place on a board covered with floured baking paper. Separate into 7 equal portions. Roll out pastry to 3-
5mm thickness & cut out each base using a coffee cup.Press pastry into each case, including the sides of the tart case.Use baking beads or additional tart cases to keep pastry from rising too
high.Blind bake for 20 minutes. Remove baking beads or weighted tart cases.Spoon in jam.Bake in the oven for a further 5 minutes.Remove from tart cases & place on baking tray to cool.
Serve with weight-watchers custard, low-fat ice-cream, cream, vanillayoghurt or frozen berries (optional)
Note: muffins may be frozen once cold.
W e i g h t - L o s s P l a n : R e c i p e s S n a c k / D e s s e r t s
P a g e 1 4
Serves KJ Cal-
oriesProtein Fat Sat
FatCarbs JC
7
(snack) 698 167 4 4 1 291
grain&1/2
fruit
http://www.youtube.com/user/maintainmyweightloss7/30/2019 MMWL week 5
15/26
New Years
Resolution
Diet Plan: Week 5
Apple Pie (cake):
Ingredients:
(serves 7 for a snack)
Ingredients:
50g Wholemeal S.R. Flour
7.2g Natvia
egg white (small)
1 tsp Flora Ultra-Light 70% reduced fat Margarine
Vanilla Essence
265g Tinned Apples
Cinnamon (to taste)
Serve with low-fat ice-cream, cream, vanilla yoghurt or frozen berries (optional)
Directions:
Pie Base:
Sift Flour
Blend Natvia & margarine in a food processor.
Add Vanilla Essence & egg white, blend.
Mix to a slightly sticky dough.
Place in a bowl in the fridge for 1 hour to chill.
Split into 2 x 1/3 and 2/3 balls.
Roll out each 2/3 ball thinly on floured board, or press into greased largemuffin tins.
Press a few light holes in base with a fork.
Pre-heat oven to 180 degrees celcius.
Pies:
Combine cinnamon with tinned apples (to taste).
Spoon apples into prepared pies.
Roll out 2 x 1/3 of pastry to fit on top of pies.
Prick 2-3 times with a fork.
Sprinkle with cinnamon & Hermesetas (if desired).
Place muffin tray on baking tray (helps to crispen base).
Bake for 30 mins.
Cool slightly in muffin tin.
Tip out & place on cooling tray or serve warm.
W e i g h t - L o s s P l a n : R e c i p e s S n a c k / D e s s e r t s
P a g e 1 5
Serves KJ Cal-
ories
Protein Fat Sat
Fat
Carbs
2
(snack)
707 168 4.4 1.7 0.3 33.9
7/30/2019 MMWL week 5
16/26
New Years
Resolution
Diet Plan: Week 5
Apple Crumble:
Ingredients:
Base:
1 Green Apple (medium)
1 spoon Natvia (organic sweetener)
Drop of Vanilla Extract
Water, to cover
tsp Cornflour
Crumble:
cup WBC Cereal (*** see our SHOP***)
1 tsp Natvia or Stevia (*** see our SHOP***)
1 tsp Western Star 70% Reduced Fat Butter
Drop of Vanilla Extract
egg white
Dash of Nutmeg/Cinnamon (to taste)
Directions:
Preheat oven to 180C.
Peel, core & slice apple. Place in a saucepan & cover with water. Boil gently for 15 mins. Let cool.
Add Stevia/Natvia, vanilla & stir in cornflour.
Mix together Crumble topping.
Place apples in a greased ramekin dish (eg canola spray).
Cover with Crumble topping & bake for 20 mins until Crum-
ble is golden.
Place hot ramekin on a plate to serve (hot).
Serve with 1 Tbsp Low-Fat Dairy Whip Cream, Ice-cream or
Swiss Vanilla Yoghurt.
Nutrition Panel:
W e i g h t - L o s s P l a n : R e c i p e s S n a c k s / D e s s e r t s
P a g e 1 6
Serves KJ Cal Protein Fat SatFat
Carbs
1 828.0 197 5.7 3.5 0.9 33.2
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17/26
New Years
Resolution
Diet Plan: Week 5
Mango Cheesecake:
Ingredients:
220g Extra Light Philadelphia Cream Cheese (softened at room temperature)
Tbsp Gelatine (8g)
1/6 cup cold water
1 * cup (3/8 cup) Natvia (sweetener) (12g)
1 Large Mango (180g flesh only), chopped
2 Egg Whites (large grain fed if possible)Biscuit Base (optional makes 4 cheesecakes, refer separate nutritional content):
8 Woolworths Home Brand Milk Arrowroot Biscuits
4 Tbsp (40g) Western Star 70% reduced-fat Margarine
Directions:
Biscuit Base:
Crush biscuits in a food processor until they resemble breadcrumbs.
Melt margarine.
Combine biscuits & margarine until mixture sticks together.
Grease or use non-stick bowls for individual cheesecakes.
Firmly press biscuit base into separate bowls & chill in fridge.
Cheesecake:
Place gelatine in bowl, add cold water.
Place bowl over larger bowl of boiling water mix gelatine &
water to dissolve.
Blend cheese in food processor, add Natvia & blend.
Add chopped mango & blend.
Add dissolved gelatine & blend.
Whisk egg whites with electric beaters until peaks form.
Combine all & distribute between 3 or 4 cheesecake moulds.
Chill overnight until firm.
Serve with additional fruit &/or a small amount of light cream,
if desired.
Note: cheesecakes may be frozen once firm, thaw in refrigerator for 1 hour
prior to serving.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s S n a c k s / D e s s e r t s
P a g e 1 7
Serves KJ Cal Protein Fat Sat
Fat
Carbs
3 655.7 156.1 14.5 3.8 2.6 14.0
4 (with
base)
740.8 176.4 11.4 6.3 3.7 16.9
7/30/2019 MMWL week 5
18/26
New Years
Resolution
Diet Plan: Week 5
Chocolate Chip Cookies:
Ingredients:
160g Self-Raising Flour
1 egg white
100g (1/2 cup) Natvia/Stevia (*** see our SHOP***)
60g Western Star 70% reduced-fat margarine
Mars Lite Bar (37g) or BodyTrim Choc Caramel Crunch (50g) or Slim Secrets Cookies & Cream Bar (40g) or Body+ Swiss Chocolate Bar
(40g) or Atkins Endulge Milk Chocolate Bar (30g)(*** see our SHOP***)
Optional Serving Idea:
Replace Mars Bar with crumbled White Tim Tam
Directions:
Preheat oven to 180 degrees celcius.
Combine all ingredients, crumb.
Gather into loose balls & place on greased baking tray.
Cook for 20 mins, let cool.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s S n a c k s / D e s s e r t s
P a g e 1 8
Serves KJ Cal Protein Fat Sat
Fat
Carbs
1 610 145 6.5 3.5 1.8 19.5
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19/26
7/30/2019 MMWL week 5
20/26
New Years
Resolution
Diet Plan: Week 5
Cheese Pizza:
Ingredients:
Base:
Tbsp Dry Yeast (8.5g)
3 Tbsp warm water
cup milk (Lite Vita Soy) (125 ml) (warmed e.g. microwave 20 secs)
2/3 cup Wholemeal Plain Flour
Pizza:1 cup Perfect Italiano Light Mozzarella
100ml tomato puree
1 tsp minced garlic
1 tsp minced chilli
Cracked pepper, parsley & oregano (to taste)
Non-Starchy vegetables (e.g. capsicum, mushroom, eggplant)
Directions:
Pastry:
Dissolve yeast in water, mix.
Combine with warmed milk.
Leave in warm place for 5 mins & allow mixture to sit & yeast to start to bubble.
Mix together with sifted flour.
Knead with floured hands for 5 mins.
Leave in greased bowl, covered, in a warm area for approx 40
mins, or until dough has doubled in size.
Gently press onto greased or non-stick pizza tray.
Pizza:
Combine tomato puree, garlic, chilli, pepper, parsley & ore-
gano.
Spoon tomato mix on pizza, to edges.
Spread cheese on pizza. Add any additional free vegetable
toppings you wish.
Bake at 180 degrees celcius for 25 mins.
Note: pizzas may be frozen once cold.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s D i n n e r
P a g e 2 0
Serves KJ Cal Protein Fat SatFat
Carbs
2 1,389.8 330.9 22.9 8.5 4.4 37.7
7/30/2019 MMWL week 5
21/26
New Years
Resolution
Diet Plan: Week 5
Crumbed Fish with Veggies:
Ingredients:
200g John West Flat-head Fillets egg white2 Tbsp Breadcrumbs (made from Helgas Seed Sensations Bread, crumbled)1 medium potato (150g), cut into wedges.Olive oil spray cup Zucchini (julienned)10 Snow PeasCajun Spice
Directions:
Preheat oven to 200C.Cut wedges, place in a bowl. Spray with olive oil spray, sprinkle with Cajun spice, Stir to coat.Bake wedges for 25 mins on lined & greased baking tray.Spray a saucepan with Olive Oil Spray. Heat on medium.Coat Fish Fillets in egg white & breadcrumbs.Cook Fish Fillets (eg 2 mins per side).Steam veggies.Serve.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s D i n n e r
P a g e 2 1
Serves KJ Cal Protein Fat Sat
Fat
Carbs
1 1,410 336 48.8 2.9 0.7 28.2
7/30/2019 MMWL week 5
22/26
New Years
Resolution
Diet Plan: Week 5
Singapore Noodles:
Ingredients:
150g Wokka Hokkien (Stir Fry) Noodles
1 small Carrot (100g), chopped
cup (30g) Corn Kernels.
10 (38g) Snow Peas (pods)
1 Tbsp (20ml) Changs Hoisin Sauce.
1 Tbsp Soy Sauce3 (90g) King Prawns, chopped.
50g Ridders Smoked Chicken, chopped.
Olive Oil Spray.
Directions:
Cook pasta, Noodles in boiling water according to instructions (eg 3 mins). Drain.
Heat a non-stick pan, spray with Olive Oil spray.
Cook vegetables.
Add Hoisin & Soy Sauce, stirring.
Add chopped Prawns & Chicken until heated through (& prawns become clear).
Serve.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s D i n n e r
P a g e 2 2
Serves KJ Cal Protein Fat Sat
Fat
Carbs
1 1,414.0 336.7 26.9 2.6 0.6 47.5
7/30/2019 MMWL week 5
23/26
New Years
Resolution
Diet Plan: Week 5
Thai Fish Burger:
Ingredients:
1 Birds Eye [Thai Coconut Curry] Steamed Fish Fillet
1 Wholemeal Round Roll (Bakers Delight).
1 Lettuce Leaf.
2 medium slices of Tomato.
2 medium slices of Beetroot (canned).
2 slices red onion
(optional: 1 Kraft Singles 97% Fat-Free Cheese Slice additional protein)
Directions:
Prepare salad on a plate.
Cook Fish in the microwave for 5 mins (according to instructions).
Toast wholemeal roll halves.
Top bottom half of bun/roll with beetroot, tomato ,cheese, lettuce, burger, & onion.
Serve with salsa or tomato sauce.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s D i n n e r
P a g e 2 3
Serves KJ Cal Protein Fat Sat
Fat
Carbs
1 (dinner) 1,381 328.8 30.7 6.2 1.7 34.1
1 (dinner)With
additional
protein
1,517 361.2 35.6 6.6 2.0 36.1
7/30/2019 MMWL week 5
24/26
New Years
Resolution
Diet Plan: Week 5
Chocolate Mousse:
Ingredients:
200 ml chilled water
50ml boiling water
Tbsp Gelatine
2 heaped Tbsp Diploma or Woolworths Skim Milk Powder
scoop IsoWhey or BodyScience Whey Protein (eg Chocolate, choc-banana or choc-mint flavour) (*** see ourSHOP***)
Drop of peppermint essence (optional)
Optional Serving Idea:
Serve with Diet Topping & 1 Tbsp Light Dairy-Whip Cream (optional)
Directions:
Dissolve gelatine in 50ml boiling water
Mix all ingredients (including gelatine) with an electric mixer for approx 2 1/2 mins, or until frothy.
Pour into bowl, cover & allow to set in fridge (approx 2 hours).
Note: Serve once set/smooth consistency.
Nutrition Panel
W e i g h t - L o s s P l a n : R e c i p e s D a i r y
P a g e 2 4
Serves KJ Cal Protein Fat SatFat
Carbs
1 817 195 26.0 2.0 1.2 16.7
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25/26
New Years
Resolution
Diet Plan: Week 5
W e i g h t - L o s s P l a n : F O O D D I A R Y
P a g e 2 5
Week No: .............. Day / Date: ...... / ........... Weight: .......... Kg Lost to Date: ................
Measurements (cm): Waist ..... Chest ..... Hips ..... Arms ..... Legs ..... Kg to go to Goal: ...............
Goal Weight: ....................
Breakfast:
--
Lunch:
--
Dinner:
--
Dairy:
--
Snack / Dessert:
--
Fruit:
--
8 Glasses Water Exercise (30 mins)
Comments on today .. thoughts for tomorrow .. challenges?
Limited Free Foods:
--
Free Foods:
--
Fats:
--
Additional Foods? Note your emotions vs real
hunger:
Further ideas & recipes: www.maintainmyweightloss.com
7/30/2019 MMWL week 5
26/26
New Years
Resolution
Diet Plan: Week 5
W e i g h t - L o s s P l a n : D I E T T I P S
P a g e 2 6
Diet Tip #5: Staying on Track tips & gadgets. Boundaries to losing weight!
You MUST keep a food diary. Whether electronic or in print, take the time once a week to plan your week, then take the
diary with you, or spend 5 mins each day recording what you ACTUALLY ate!
Track your meals on: www.myfitnesspal.comor kj on www.calorieking.com.au
Heath/Energy Calculator:
Do you know how many calories you can eat less exercise in order to lose 1kg???? It takes a net deficit of 32,000kj or 7,600
calories to lose just 1 kg of weight!
Try this neat little gadget: http://www.health-calc.com/diet/energy-expenditure-advanced
So .. If you know your average weight-loss diet is 5,000kj or 1,200calories, then you can subtract this from your energy ex-
penditure below.
As per above: your BMR (Basal Metabolic Rate) is the calculated rate of energy which your body uses just to exist (ie before
move around!). This varies based on your weight, age etc as a larger person will use up more energy in order to move
around.
Steps: use your mouse to make selections & move the dial around to equal your individual daily statistics:
Select kj (metric) or calories (US).
Select male or female.
Using your mouse, move the dials to your age, weight & height.
The remaining dials represent a 24 hour clock (noting that you cant alter Sitting -
which is the calculated remaining hours in the day not spent on Intensive/Moderate
or Light exercise, or standing/walking, or sleeping!
Review the approximate weight-loss as follows:
Further ideas & recipes: www maintainmyweightloss com
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