00 Slimtember Presentation Cover1 small tub lowfat yoghurt 1 cup lowfat milk 2 scoops reducedfat ice...

PROGRAM GUIDE

introduction

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.

WELCOME TO SLIMTEMBER

about the diet

It is a higher protein, low GI eating plan designed and tested by CSIRO.

TOTAL WELLBEING DIETFAST FACTS

What is the Total Wellbeing Diet (TWD)?

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 do I eat?

Water, tea and coffee (without sugar) and lowfat milk. Sugary drinks,

juices and alcohol should be avoided or limited.

What can I drink?

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

How do I get started?

Follow the 5 steps for getting started on the

next page.

MOREPROGRAM TIPS

page 8

5 STEPS FOR GETTING STARTED

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

Set up your accountand read the ProgramGuide

If you haven't already, log in toTotalWellbeingDiet.com and set upyour account. Then readthis Program Guide to get familiarwith the program.

Review the eating planand Week 1 menu

Get familiar with the food groupsyou need to eat each day. The menuplan is a guide as how to put thesefoods together. You can adapt themenu as long as you keep to thefood groups specified.

Shop for yourgroceries before5 September

The shopping list has been preparedfor 1 person. Login toTotalWellbeingDiet.com to multiply itfor the family.

Go to TotalWellbeingDiet.com

Menu plan on page 18

Shopping list on page 20

https://my.totalwellbeingdiet.com/member/login/




Prepare yourDay 1 food

Cook the Cinnamon, pumpkin andbasil lasagne, then refrigerate orfreeze for the week ahead. While thelasagne is cooking, prepare your Day 1food, e.g. make up your overnightoats, assemble your lunch, etc.

Weigh yourself andtake a photo

First thing in the morningon September 5, weigh yourselfand record your weight online.We also recommend taking astarting photo.

Recipe on page 35

Log in to

TotalWellbeingDiet.com

Go to the Tracker

Select "Weigh In"

Enter your details

HOW TO WEIGH IN

https://my.totalwellbeingdiet.com/diary/

https://my.totalwellbeingdiet.com/diary/

EATING PLANTOTAL WELLBEING DIET

EXPLAINED

the diet

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.

DAILY FOOD ALLOWANCE

*RECOMMENDATIONS FOR OPTIMAL NUTRITIONChoose 200g red meat (beef or lamb) 3 times a week and 2 serves offish 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 asmany vegetables as you like.

the diet

Includes lean meats and chicken, fish, eggs, tofu, legumes and pulses.

FOOD GROUPS EXPLAINEDProtein

Includes low GI, wholegrain and high fibre varieties such as Burgen®

breads, cereals, rice, pasta, noodles, polenta, quinoa, barley and potatoes.

Bread & Cereals

Fresh and frozen vegetables including different types and colours. Vegetables

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

DairyLowfat milk or soy milk, cheese, yoghurt and select brands of reducedfat

ice cream.

Healthy Fats & OilsIncludes polyunsaturated and monounsaturated spreads and oils, nut pastes,

nuts and seeds, and avocado.

IndulgencesAre 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.

Log in to TotalWellbeingDiet.comto learn more about food groupsand discover how much food youcan get for a unit of each foodgroup.

HOW MUCH FOOD PER UNIT?

https://my.totalwellbeingdiet.com/program/week-1-twd-food-groups.html



the diet

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.

SPREADING YOURALLOWANCE OVER THE DAY

BREAKFAST1 unit Bread & Cereals

1 unit Dairy

1 unit Fruit

1 unit Bread & Cerealse.g. ¼ cup oats, or

45g natural muesli, or

35g low GI cereal,

1 slice wholegrain bread

1 unit Dairye.g. 1 cup lowfat milk,

175g lowfat yoghurt

1 unit Fruite.g. 1 medium piece or

2 small pieces

2 units Bread & Cereals

1 unit Healthy Fats & Oils

½ unit Protein

½ unit Vegetables

LUNCH

e.g. 2 slices wholegrain

bread, or 1 medium

wholegrain roll, or

1 medium wrap

2 unitsBreads & Cereals

e.g. 1 small can tuna, or

1 egg, or 50g lean meat

or chicken

½ unit Protein

e.g. ½ cup salad

½ unit Vegetables

e.g. 1 tsp margarine or

mayonnaise, or

1 tbsp avocado

1 unit Healthy Fats & Oils

2 units Vegetables


2 cups raw vegetables

or 1 cup cooked

2 units Protein200g lean beef, pork,

lamb, chicken or fish,

or 150g tofu

*Choose red meat (beef or

lamb) 3 times per week

and fish at least 2 times a

week.

e.g. 2 tsp olive oil

used in cooking

DINNER2 units Protein*

2 units Vegetables


1 unit Dairy (see next page)

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 =

DAIRY UNIT

35g cheese

1 small tub lowfat yoghurt

1 cup lowfat milk

2 scoops reducedfat ice

cream

Add 35g cheese to a

dinner meal or salad

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.

e.g. 1 cup fruit salad, or

1 medium piece, or

2 small pieces or

30g dried fruit

1 unit Fruit

Snack on as many fresh

vegetables as you like

Free Vegetables

e.g. 1 lowfat latte

or cappuccino, or 1 small tub

lowfat yoghurt, or 35g

cheese or 1 cup lowfat milk

1 unit Dairy

SNACKSSnacking 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

checklist

DAY 1

Example

DAY 2 DAY 3

PROTEIN2½ units

DAY 4 DAY 5 DAY 6

BREAD &CEREALS3 units

VEGETABLES2½ units(minimum)

FRUIT2 units

DAIRY3 units

HEALTHYFATS & OILS3 units

INDULGENCES

1 unit per dayor 7 per week

DAY 7

TRACKING YOURDAILY ALLOWANCEPrint this page and tick the boxes as youeat each unit to keep track of your food groups

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.

The menu has also been designed to match

your daily allowance of food units, explained

on page 8.

ABOUT YOUR MENU PLAN

MORE ONFOOD UNITS

page 9

Overnight oats Overnight oats Overnight oatsOvernight oatsOvernight oats

Simplesandwich

Simplesandwich

Simplesandwich

Simplesandwich

Simple sandwich

Simple sandwich

Simple sandwich

Cinnamon, basiland pumpkinlasagne


Simple dinnerwith chickene.g. stirfry

Simple dinnerwith fishe.g. baked

Simple dinnerwith chickene.g. grilled

Simple dinnerwith fish

Simple dinnerwith lamb

2 scoopsreducedfat icecream, 35gcheese or 175glowfat yoghurt

1 mediumpiece fruit1 lowfat latteor cappuccinoVegetables


1 mediumpiece fruit1 lowfat latte or cappuccinoVegetables

Overnight oats Overnight oats

BR

EA

KF

AS

TL

UN

CH

DIN

NE

RS

NA

CK

SP

RE

P

When preparingdinner, prepyour meals forthe next day






Prep for Week 2: Cook the Slow Baked Chicken (recipe page 35)











Page 34

Page 27

Page 2425 Page 2425 Page 2425 Page 2425 Page 2425 Page 2425 Page 2425

Page 27 Page 27 Page 27 Page 27 Page 27 Page 27

Page 3233 Page 3233 Page 34 Page 3233

Page 3233 Page 3233

WEEK 1 MENU PLAN In addition to the food listed here, you can have 1 unit Indulgence a day or7 units a week. See TotalWellbeingDiet.com for more on Indulgences.

https://my.totalwellbeingdiet.com/program/week-3-indulgences.html


Cereal,Smoothie orOvernight oats




Cereal,Smoothie or Overnight oats

Simplesandwich, soupor salad




Grab 'n golunch

Grab 'n golunch

Grab 'n golunch

Slow bakedchicken

Slow bakedchicken


Simple dinnerwith fishe.g. baked


Simple dinnerwith lamb

Simple dinnerwith salmon



2 scoopsreducedfat icecream, or1 low fat latte/cappuccino




BR

EA

KF

AS

TL

UN

CH

DIN

NE

RS

NA

CK

SP

RE

P







Prep for Week 3











Page 35

Page 2730

Page 2425 Page 2425 Page 2425 Page 2425 Page 2435 Page 2425 Page 2425

Page 28Page 2730

Page 28Page 2730

Page 28

Page 2730

Frozen in Week 1 Page 3233Page 35

Frozen in Week 1

Page 3233 Page 3233

WEEK 2 MENU PLAN In addition to the food listed here, you can have 1 unit Indulgence a day or7 units a week. See TotalWellbeingDiet.com for more on Indulgences.



shopping list

WEEK 1 SHOPPING LIST

Cinnamon, 1 tsp*

Olive oil, 90ml*

Rolled oats, 175g

Diced tomatoes, 1 x 400g can*

Tomato paste, no added salt, 2 tbsp*

“Free food” seasonings and

condiments of your choice

Pantry ItemsFresh fruit of choice, 14 serves i.e.

7 serves for overnight oats e.g.

4 apples and 3 cups blueberries

7 medium pieces, for snacks

Avocado, 1 or light margarine (for

sandwiches)

Fruit

Coffee or tea

Lowfat latte or cappuccino, 7

coffees e.g. purchased from your

favourite coffee shop

Miscellaneous

Mixed vegetables for dinner, 10 cups,

approx. 1.5kg e.g. broccoli, beans,

peas, corn, cauliflower, spinach, salad

Salad vegetables for 7 sandwiches

e.g. tomato, lettuce, carrot

Extra vegetables for snacks e.g.

carrot, capsicum, cherry tomatoes

Celery, 2 sticks*

Fresh basil, 1 handful (optional)*

Onion, 1 medium*

Pumpkin, any type, 800g*

Vegetables of choice, i.e.

Vegetables

Wholegrain bread e.g. Burgen

Wholemeal & Seeds, 1 loaf or 14 slices

Bread & Bakery

Lean beef, pork or veal mince, 800g*

Protein of choice for 5 dinners e.g.

2 x 200g fillets chicken breast

2 x 200g pieces fish

1 x 200g piece lean lamb

Protein of choice for sandwiches,

7 x 50g serves e.g. barbecue chicken,

eggs, tuna canned in water

Meat, Chicken & Fish

Light margarine, 70g or 1 avocado

(for sandwiches)

Lowfat milk, 875ml

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,

Vanilla (2 scoops per serve), and/or

Lowfat yoghurt, 1 x 175g tub per

serve, and/or

Cheese, 35g per serve

Chilled & Frozen

Serves 1 person

*Starred items are ingredients in the Cinnamon,

basil and pumpkin lasagne (page 35) which

makes 4 serves. We use 2 serves in the Week 1

menu and the other 2 serves in the Week 2

menu.

shopping list

WEEK 2 SHOPPING LIST

Black olives, 80g*

Dried oregano or Italian herbs, 1 tbsp*

Low GI cereal, 245g e.g. Kellogg’s

Sustain, Guardian, All Bran Original, All

Bran Wheat Flakes

Mayonnaise, 60g

Olive oil spray*

Olive oil, 70ml*

Ryvita Original Rye Crispbread, 15

pieces or Original VitaWeat

Crispbread, 24 pieces

Tomato paste, no added salt, 50g*

Whole tomatoes, 1 x 400g can*

“Free food” seasonings and

condiments of your choice

Pantry Items

Fresh fruit of choice, 14 serves i.e.

7 medium pieces for breakfast e.g.

banana, berries

7 medium pieces for snacks

Avocado, 1 or light margarine (for

sandwiches)

Fruit

Coffee and/or tea

Lowfat latte or cappuccino, 7 coffees

e.g. purchased from your favourite

coffee shop

Miscellaneous

Mixed vegetables for dinner, 10 cups,

approx. 1.5kg e.g. broccoli, beans, peas,

corn, cauliflower, spinach, salad

Salad vegetables for 7 sandwiches e.g.

tomato, lettuce, carrot

Extra vegetables for snacks e.g. carrot,

capsicum, cherry tomatoes

Basil, small handful, optional*

Carrots, 2 medium*

Celery, 2 sticks*

Garlic, 2 cloves*

Mushrooms, button, 250g

Onion, 1 medium*

Vegetables of choice, i.e.

Vegetables

Wholegrain bread e.g. Burgen

Wholemeal & Seeds, 8 slices

Bread & Bakery

Lean chicken thigh fillet, 800g*

Protein of choice for 3 dinners e.g.

1 x 200g piece fish

1 x 200g piece salmon

1 x 200g piece lean lamb

Protein of choice for 7 lunches i.e.:

4 x 50g serves for sandwiches e.g.

barbecue chicken

3 x 50g serves for crispbread e.g.

hard boiled egg, tuna canned in water

Meat, Chicken & Fish

Light margarine, 40g or 1 avocado (for

sandwiches)

Lowfat milk, 1.75L, or 875ml lowfat

and 580g lowfat yoghurt (for cereal)

Dairy of your choice, 7 serves e.g.

Bulla Light 98% Fat Free Ice Cream,

Vanilla (2 scoops per serve), and/or

Lowfat yoghurt, 1 x 175g tub per

serve, and/or

Cheese, 35g per serve

Chilled & Frozen

Serves 1 person

*Starred items are ingredients in the Slow baked

chicken (page 36) which makes 4 serves. We use

2 serves in the Week 2 menu.

shopping list

SWAP 'N SHOPIf 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

https://my.totalwellbeingdiet.com/program/menu_week.aspx

https://my.totalwellbeingdiet.com/program/menu_shopping_list.aspx

https://my.totalwellbeingdiet.com/program/menu_week.aspx

https://my.totalwellbeingdiet.com/program/menu_shopping_list.aspx

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.

RECIPES

Above: Cinnamon, basil andpumpkin lasagne (page 35)

MENU PLAN

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.

BREAKFAST

BREAKFAST

SMOOTHIEAn alternative toovernight oats

1 cup frozen fruit, (e.g.

banana, mixed berries)

½ cup lowfat milk

⅓ cup lowfat yoghurt

¼ cup rolled oats

Extra ice, if desired

In a blender or food

processor add frozen fruit,

milk, yoghurt, rolled oats

and ice, if using. Blend until

smooth.

Tip: Prepare this smoothie

the night before by placing

the fruit and oats in a zip

lock bag so you just need

to add milk and

yoghurt, and blend in the

morning.

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

container or jar. Top with blueberries. Seal

container/jar and refrigerate overnight.

OVERNIGHT OATS WITH APPLEAND BLUEBERRIES

breakfast

Serves 1. Each serve provides:

1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy

Serves 1.

Each serve provides:

1 unit Bread & Cereals,

1 unit Fruit, 1 unit Dairy



OVERNIGHT OATS WITHPEAR AND SULTANAS

Combine rolled oats, milk, yoghurt, pear

and sultanas in a container or jar. Seal

container/jar and refrigerate overnight.

¼ cup rolled oats

¼ cup low fat milk

½ cup low fat yoghurt, any flavour

½ pear, diced

2 tsp sultanas

BREAKFAST


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

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.

OVERNIGHT OATS WITH DRIED APRICOTS

breakfast



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

An alternative to overnight oats

CEREAL

LOW GI CEREALS



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.

LUNCH

FREE FOODCONDIMENTS &SAUCESAdd flavour to yourlunch with a smallamount of these freefoods

Mustard

Pickles

Horseradish

Oilfree salad

dressing

Oilfree mayonnaise

Saltreduced

barbecue sauce

Saltreduced

tomato sauce

Vegemite

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.

Add protein, salad and condiments if using.

Season to taste and close to make a

sandwich.

SIMPLE SANDWICH

lunch


2 units Bread & Cereals, 1 unit Healthy Fats & Oils,

½ unit Protein, ½ unit Vegetables




SIMPLE WRAP

Spread tortilla with avocado. Top with

protein of your choice, mixed salad and

free food condiments, if using. Roll into a

wrap and serve.

1 corn tortilla

1 tbsp avocado

50g protein e.g. chicken, tuna, or 1 egg

1 cup mixed salad e.g. lettuce, carrot,

tomato, cucumber

5 Rvyita Original Rye Crispbread

1 small can (95g) tuna canned in water, drained

1 tbsp mayonnaise

1 tomato, sliced

Spread crackers with tuna and mayonnaise, and top with

tomato.

GRAB 'N GO TUNA CRISPBREAD

lunch




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.

GRAB 'N GO SUSHI ROLLS




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.

GRAB 'N GO EGG CRISPBREAD




Page XX

EASYLUNCH IDEASFOR WORK

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.

SIMPLE SALAD

lunch



½ unit Protein, 2 units Vegetables

BREAKFAST


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

½ tsp chilli powder

1 can (400g) whole tomatoes

1 litre water

1 pinch black pepper

⅓ cup fresh coriander

⅓ cup Italian parsley, chopped

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.

SIMPLE SOUP:SPICED RED LENTIL ANDVEGETABLE

lunch

Serves 6. When served with bread roll and margarine, each serve provides:


½ unit Protein, 1 unit Vegetables

This delicious, hearty soup

makes a great lunch when

prepared in advance

dinner

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

DINNER

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.

FREE FOODSEASONINGS

Barbecue sauce,

reduced salt

Chilli, fresh or dried

Chilli sauce

Fish sauce, reduced

salt

Herbs, fresh or dried

Lemon

Lime

Mustard

Mint sauce

Oilfree salad

dressing, low sodium

Tomato sauce,

reduced salt

Tomato paste,

reduced salt

Soy sauce, reduced

salt

Spices, fresh or dried

Stock, reduced salt

Vegemite

Verjuice

Vinegar

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

seasoning (opposite) – just go easy on the soy

sauce and salt.

SIMPLE DINNER

dinner


2 units Protein, 2 units Healthy Fats & Oils,

2 units Vegetables


2 units Protein, 2 units Healthy Fats & Oils,

2 units Vegetables

SIMPLE DINNER:BARBECUE CHICKEN

Purchased a barbecue chicken from your local

chicken shop or supermarket. Remove all fat and

skin from chicken. Top salad with chicken and

avocado, and drizzle with dressing.

200g barbecued chicken with skin and fat

removed

2 cups mixed salad e.g. lettuce, cucumber, tomato,

onion, carrot

1 tbsp oilfree salad dressing, low sodium

¼ medium avocado, sliced

2 teaspoon sesame oil, or other oil of preference200g lean protein of your choice, sliced e.g. chicken, pork, prawn, beef2 cups mixed vegetables2 tsp free foods sauce e.g. soy, fish sauce, hoisinOther free food seasoning to taste e.g. garlic, lemon, lime, chilli

Heat oil in a nonstick fry pan, over a medium highheat. Stir fry protein for 45 minutes or until cookedthrough. Remove and set aside.Add mixed vegetables and stir fry for 45 minutes,or until cooked to your liking. Add a dash of water ifthe pan appears dry. Return protein to the panand add sauce of your choice. Stir to combine andserve.

SIMPLE DINNER: STIR FRY

dinner

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

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

SIMPLE DINNER: GRILL

Heat grill or barbecue over a medium high heat.Brush protein of your choice with half the olive oiland place in the centre of the hot grill. Cook for 45minutes 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 ofvinegar, lemon or lime.

200g lean protein of your choice e.g. chicken, fish, pork, lamb, beef2 tsp olive oil2 cups mixed salad vegetablesVinegar, lemon or lime juice, to taste

BREAKFAST

SMOOTHIE

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)

800g pumpkin, any type, peeled, seeded

and thinly sliced

140g Parmesan cheese, finely grated

(optional)*

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.

CINNAMON, BASIL ANDPUMPKIN 'LASAGNE'

dinner


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.

Makes 4 dinners

and suitable to freeze

BREAKFAST

SMOOTHIE

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

250g button mushrooms, quartered

2 cloves garlic, finely chopped

1 can (400g) whole tomatoes, drained

80g black olives, drained

2 tbsp tomato paste, no added salt

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.

SLOW BAKED CHICKEN WITHBLACK OLIVES, TOMATO ANDOREGANO

dinner


2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables

Makes 4 dinners

and suitable to freeze

To help you get started,

we asked some of our

most successful

members for their best

tips for thriving on the

Total Wellbeing Diet.

MEMBERTIPS

TRISHLOST20KG

THE COMMUNITYHELPED ME SUCCEED

It’s great to join in on the forums andsee that you are not doing it alone.

There are many others out there thatare going through exactly the same as

you are.

Trish

LEAHLOST20KG

THE ONLINE TRACKERWAS KEY TO MY SUCCESS

The tracker keeps me honest and I liketo see the graph of my weight and it’s

gradual decline over time.

Leah

RICHARDLOST30KG

FEEL FREE TO IMPROVISE!

The logic of the eating plan made itpossible for me to understand food

groups and then be creative. I like tocook so I wasn’t just “doing as I

was told." That was verypowerful for me!

Richard

IVETTELOST10KG

USE THE MENU PLAN &SHOPPING LIST

The menu and shopping list outlines myfamily meals for a whole week. No more

thinking required on my behalf! I didfollow the menu plan verbatim

and am loving the results.

Ivette

MEET YOUR FELLOW MEMBERS AT

TOTALWELLBEINGDIET.COM

Copyright 2016 SP Health Co. Pty Ltd

IMPORTANT: Before starting any weight loss program, you must consult your doctor or

health care provider.

Or find us on social:

Slimtember v1 160829

https://twitter.com/csirotwd

https://my.totalwellbeingdiet.com/member/login

https://uk.pinterest.com/CSIROTWD/

http://www.sphealth.com/

https://www.totalwellbeingdiet.com/member/login

https://www.facebook.com/totalwellbeingdiet

http://www.csiro.au/

https://www.instagram.com/total_wellbeing_diet/


http://www.gisymbol.com/

00 Slimtember Presentation Cover1 small tub lowfat yoghurt 1 cup lowfat milk 2 scoops reducedfat ice...

Documents

Transcript of 00 Slimtember Presentation Cover1 small tub lowfat yoghurt 1 cup lowfat milk 2 scoops reducedfat ice...