New Years Resolution Diet Plan: Week 2

Welcome to Week 2!!!!!

By now you should be in the swing of the diet plan & starting to schedule your workouts. You may also have frozen some of the foods/snacks from week 1. Feel free to swap some of week 2s recipes for those you still have from previous weeks. Keep focused, you can do it!! This weeks feature video recipe is: Chocolate Chip Cookies!!!

Further ideas & recipes: www.maintainmyweightloss.com

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W e i g h t - L o s s
Diet Tip #2: Dining Out & Alcohol

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Understand that almost every meal outside of your control will be ladened with additional fat, sugar & salt. Minimise dining out whilst youre losing weight. Best choices are: Breakfast: Poached egg on toast with grilled veggies (no oil or butter) Fruit & yoghurt (skip the honey). Yoghurt will most likely be high in fat. Either have a small portion, bring your own (!) or skip. Lunch: Ask for dressing on the side know that most salads have a very high fat content. Either have a small amount of dressing or bring your own! Salad sandwich (you can have chicken, tuna etc however dont have those with high-fat mayo). Yes, avocado is good for you in VERY small portions so unless you can ask for a tsp to be used for your avocado, its best to skip it. Consider bringing you own low-fat cheese slices to add to your sandwich there is almost NEVER a low-fat cheese option. Dinner: Always ask for a bowl of steamed veggies or garden salad (no dressing, or on the side) to have with your meal. Stick to 1 course!!! You dont need the bread portion & dont even look at the dessert menu. Once you reach your goal weight you can enjoy the occasional dessert or, better use my recipes on www.maintainmyweightloss.com or use Natvia in your recipes to make your own dessert (best eaten as your afternoon snack than after dinner). Look up the restaurant/caf menu online in advance to choose your meal, or better still you be the one to choose the restaurant. BBQ/party/event: Ask if you can bring your own salad/fruit platter to the party to share with others. Enjoy the company of your friends rather than see the party as an opportunity to ruin your great week of eating. As meal sizes are always larger than your diet portions try not to dine out more than once a week & skip your snack on these days. Limit alcohol to 1 glass per week whilst losing weight. You dont need the additional calories, or the lack of will-power if you drink too much.

Further ideas & recipes: www.maintainmyweightloss.com

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W e i g h t - L o s s Breakfast:
1. French Toast with a skinny hot chocolate or cappuccino. 2. 50g WBC Power Packed Cereal (Worlds Best Cereal) & 1/2 cup skim milk. 3. Scrambled Eggs on an English Muffin. 1 Tbsp sultanas

P l a n Dairy:
[choose 1]

Lunch:
[large garden salad plus]

1. Salad, meat & low-fat cheese sandwich/ wrap. 2. Chilli Con Carne Pie 3. Cheese & Vegetable Risotto 4. Ham & Cheese Baked Potato 5. Tuna Patties on a wholemeal Roll

1. 1 cup non-fat milk (including used in coffee/tea) Science, Body Trim, Atkins, IsoWhey, Well Naturally [see SHOP]) 6. Scones with Jam & Cream. 7. Coffee Scroll 2. 200 low-fat/no-fat Yoghurt 3. Skinny Cow or Weight-Watchers Ice -Cream
4.

Home-made chocolate mousse.

Dinner:
[large garden salad or bowl veggies plus]

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. Wholemeal Pancakes. 7. Mixed Berries with yoghurt & 1/4 cup untoasted Muesli (eg WBC). 6. Seafood Pizza 7. Spaghetti Bolognese.

1. Turkey Wrap Pizza 2. Light Chicken Caesar Salad 3. Beef Lasagne 4. 120g steak or chicken with salad or with 1/2 cup noodles & veggies. 5. Spaghetti Marinara.

Dining Out?
1. Toast (1), 1 poached egg, boiled/grilled tomato, mushrooms & spinach. 2. Fruit salad with yoghurt. 3. Salad sandwich with meat/chicken/tuna. 4. Salad (any) with dressing on the side. 5. Steak/Chicken/Fish grilled with steamed veggies (dressings always on the side)

Snacks & Desserts:

[choose 1]

1. Banana Cake 2. Lemon Meringue Cheesecake 3. Home-made Mango Sorbet 4. Lemon Cheesecake 5. Protein Bar (50g) (Slim Secrets, Body

Fruit:

[choose 2]

1. Small-medium piece fruit 2. 1 cup fresh fruit salad (no juice) 3. 1/4 cup dried fruit or

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W e i g h t - L o s s
1. 1 tsp reduced fat margarine 2. Diet Jam or Vegemite. 3. 1 Tbsp sugar-free maple syrup. 4. Cinnamon 5. Fresh/Frozen berries

P l a n

A d d i t i o n a l
[choose 1]

F o o d

I t e m s

Breakfast Additions:

Limited Free Items:

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).

[choose up to 3]

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).

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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

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 shakes.

portion: Protein powders, bars &

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.

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W e i g h t - L o s s French Toast:
Ingredients:

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R e c i p e s
Ingredients:

B r e a k f a s t

Scrambled Eggs on an English Muffin:

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

2 slices(70g) Coles White Sandwich Loaf Bread 1 Tbsp Queens sugar-free Maple Syrup 1 egg white (small) 1 tsp Western Star 70% reduced fat Margarine Cinnamon (optional)

Serve with low-fat ice-cream, cream, mixed berries or vanilla yoghurt (optional)

(serving suggestion: grilled tomato, cup mushrooms & cup baby spinach)

Directions: Heat non-stick pan on medium heat. Add margarine, melt. Whisk egg white & dip in slices of bread. Toast bread in egg white until brown, turn & brown on other side. Serve on plate with maple syrup drizzled on top.
Sprinkle cinnamon if you wish. Note: Serve immediately.

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

Nutrition Panel

Serves 1

KJ 871

Cal 207

Protein 11.8

Fat 2.6

Sat Fat 0.9

Carbs 33.0

Serves 1

KJ 952

Cal 226

Protein 16.6

Fat 6.7

Sat Fat 1.8

Carbs 23

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W e i g h t - L o s s
Ingredients:

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B r e a k f a s t

Wholemeal Pancakes:
(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 or 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.
Nutrition Panel

Serves 5

KJ 764

Cal 182

Protein 6.3

Fat 1.2

Sat Fat .2

Carbs 34.4

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W e i g h t - L o s s
Ingredients: Pie Filling: 400g Cannellini Beans 434g 5-star Beef Mince 2 tsp Minced Chilli (15g) Cracked Pepper & Oregano (to taste) 400g diced tomatoes 1 Cup onions (eg frozen) 110g 375g chopped mushrooms 1 clove (or 1 tsp) garlic/paste 2 tsp tomato paste Low-Fat Pie Pastry: 2/3 cup wholemeal plain flour (100g) Nutrition Panel 1/3 cup white S.R. flour (65g) 3 Tbsp Flora Pro-Active (70% less fat Margarine

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Chilli con Carne Pie:

2 Tbsp Perfect Italiano Extra Light Ricotta Cheese cup iced water Directions: Pastry: Grease large muffin tray (6) or pie dishes. Mix together sifted flours

Serves 7

KJ 1,081

Cal 257

Protein 22.4

Fat 6.6

Sat Fat 2.5

Carbs 32.1

Cut in well chilled margarine (using a knife), until margarine is broken up. Cut in ricotta cheese. Stir in iced water using a fork, only adding liquid to dry areas. Form into a smooth ball and knead a few times. Refrigerate until required (make pie filling whilst pastry is chilling). Cut into 1/3 to be used for the top of the pies, and 2/3 for the bases. Roll out pastry, being careful to lift rolling pin as you reach the edge. You may wish to cover a board with glad-bake & sift flour to roll out pastry. Place in a pie dish (or large muffin tray), score base with a fork, fill and cover with top 1/3 of pastry. Score 2-3 times on top of pie (baste with egg-white if you wish to brown further) & bake for approximately 40 mins @ 190 degrees celcius. Pie filling: Heat a non-stick pan on medium. Brown beef mince, breaking up lumps. Add onion & cook for 2 mins. Add remaining pie filling ingredients & simmer for 20 minutes. Add to pie bases, top with base (follow per above)

Note: pies may be frozen once cold.

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W e i g h t - L o s s
Ingredients: 2 cups Arborio Rice 100 ml wine 1 cups Celery & carrot (cubed) 12 Florets broccoli (small florets) 1 shallot, chopped 375g chopped mushrooms

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Cheese & Vegetable Risotto:

900ml chicken stock =3 tsp salt-reduced stock powder Parsely Cracked Pepper (to taste) 185g Aldi Emporium Fetta Sun-dried Tomato Cheese 2 cloves (or 2 tsp) garlic/paste Cracked Pepper (to taste) Beetroot (canned).

Directions: Boil water, add stock & stir. Let stand. Chop vegetables. Heat non-stick pan on medium heat & add celery, carrot & broccoli. Cook for 4 mins, stirring occasionally. Add shallots & garlic to the pan. Stir, and then add rice. Stir for 1 min. Add wine & stir until absorbed. Add stock gradually, stirring with a wooden spoon until liquid absorbed each time before adding more stock. Reduce heat to a simmer & cook for approximately 20 mins. Add more boiling water gradually if rice begins to stick to pan. Stir every couple of mins. Add chopped mushrooms, stir on medium heat for 2 mins. Remove from the heat & stir in feta & cracked pepper. Serve
Nutrition Panel Serves 6 KJ 1,390 Cal 331 Protein 12.1 Fat 5.0 Sat Fat 3.1 Carbs 54.7

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W e i g h t - L o s s
Ingredients: 200g medium Potato.

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Ham & Cheese Baked Potato:

cup (25g) Perfect Italiano Light Mozzarella cheese 1 slice (30g) Primo Low-fat Ham, chopped Pro Chef Garlic Olive Oil Spray. cup chopped mushrooms cup chopped capsicum cup (40g) Coles Coleslaw Mix
(optional: serve with a side salad of non-starchy vegetables [with low-fat or no dressing] & 1 Tbsp Old El Paso Hot Taco Sauce, or 1 Tbsp Weight-Watchers extra light sour cream)

Directions: Prick potato 2-3 times with a fork. Microwave for 5 mins. Chop vegetables. Heat a non-stick pan on medium heat. Spray with olive oil spray. Cook mushrooms & capsicum for 1-2 mins. You can add a little water if vegetables begin to stick. Stir in ham to heat through. Pace cooked potato in a bowl. Slice the top of the potato in a cross and break open. Top potato with cheese, ham, vegetables, coleslaw mix &Hot Taco Sauce. Serve.

Nutrition Panel Serves 1 (lunch) KJ 1,095 Cal 261 Protein 19.9 Fat 4.8 Sat Fat 2.7 Carbs 32.0

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W e i g h t - L o s s
Ingredients: 135g Tuna (Springwater/Brine) Squeeze Lemon Shallot 1 slice Kraft 97% Fat-Free Cheese Slice. Lemon Pepper Spice Cracked pepper. Wholemeal Bun/Roll (Bakers Delight). Parsely. Olive Oil Spray. 1 Lettuce Leaves 2 medium slices of Tomato 2 medium slices of Beetroot (canned)

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Tuna Patties on a Wholemeal Roll:

Directions: Combine tuna, shallot, Lemon Pepper Spice & pepper. With wet hands, mould into a 2 patties. Refrigerate for at least 1 hour to firm up patties. 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

Serves 1

KJ 1,189

Cal 283

Protein 43.5

Fat 2.1

Sat Fat 1.2

Carbs 19.6

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W e i g h t - L o s s
Ingredients:

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Seafood Pizza:
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)
Serves 3 (lunch) KJ 897.2 Cal 214 Protein 28.4 Fat 7.2 Sat Fat 2 Carbs 25.1

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.

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W e i g h t - L o s s
Ingredients: 75g Extra Trim Beef Mince. Pro Chef Garlic Olive Oil Spray.

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L u n c h

Spaghetti Bolognese:

cup cooked pasta (or 1 Cup (47g) if dinner serving) (eg Coles Thin Spaghetti 32g) (*** Tipsave 100 calories by using 250 Slim Pasta!! See our SHOP ***) cup (125g) SPC Diced Tomato (with onion, garlic & basil) cup chopped mushrooms cup chopped zucchini Minced chilli, oregano & cracked pepper. Additional water if required. (optional: 1 Tbsp shaved parmesan cheese) For Dinner serving: Add additional cup Pasta. Directions: Cook pasta, covered in boiling water according to instructions (eg 10-14 mins). Drain. Heat a non-stick pan on medium heat, spray with Olive Oil spray. Brown mince. Add Diced Tomato, vegetables, herbs & spices. Reduce heat & simmer for 20 mins, stirring occasionally. Serve Bolognese sauce on top of pasta.

Nutrition Panel

Serves 1 (lunch)

KJ 1,175.0

Cal 280

Protein 24.2

Fat 5.3

Sat Fat 1.8

Carbs 32.8

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W e i g h t - L o s s
Ingredients: 1 cup Self-Raising Flour

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S n a c k / D e s s e r t s

Banana Cake:

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. Serves 6 (snack) KJ 507 Cal 121 Protein 8.8 Fat 2.5 Sat Fat 1.1 Carbs 15.4 Serve with weight-watchers custard, low-fat ice-cream, cream, vanilla yoghurt or frozen berries (optional)

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W e i g h t - L o s s

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Lemon Meringue Cheesecake:

Ingredients: 220 Extra Light Philadelphia Cream Cheese (softened at room temperature) Tbsp Gelatine (8g) 1/6 cup cold water 1 * cup (3/8 cup) Natvia (12g) Juice & rind of 1 Lemon 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) Flora Ultra Light 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 lemon rind & juice, 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:

Serves 3 4 (with base)

KJ 557 576

Cal 133 137

Protein 10.3 8.3

Fat 3.4 6.0

Sat Fat 2.4 3.0

Carbs 8.4 12.8

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W e i g h t - L o s s

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Home-Made Mango Sorbet:

Ingredients: 1 jar Woolworths (Select) Mango Slices (560g) 200g Nestle Diet (no-fat) Peach & Mango Yoghurt tsp vanilla extract 4 Tbsp (8 tsp) Natvia
Serve with low-fat ice-cream, cream, vanilla yoghurt or frozen berries (optional)

Directions: Puree mango slices & juice in a food processor Mix in other ingredients & blend. Spoon into either ice-cream maker (according to instructions), or into a plastic container (with a lid) in the freezer. Mix with a fork or whisk each hour to break up ice forming on ice-cream. Continue (approx 8 hours) until ice-cream consistency. Spoon into separate containers or per person.

Note: Will last in freezer for up to 1 week.

Nutrition Panel

Serves 3

KJ 576

Cal 137

Protein 3.6

Fat 1.2

Sat Fat 0.4

Carbs 7.5

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W e i g h t - L o s s

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Lemon Cheesecake:
Ingredients: 10 Woolworths Milk Arrowroot Biscuits 2 Tbsp (60g) Western Star 70% reduced-fat Margarine 100ml lemon juice 1 Tbsp Gelatine (14g) 200g Perfect Italiano Extra Light Ricotta Cheese 150g Philadelphia Cream Cheese, Extra Light 2 Tbsp Natvia (sweetener) (4g) (*** see our SHOP ***) Rind of 1 Lemon = 2 tsp 1 Egg White (large grain fed if possible) Directions: Biscuit Base: Crush biscuits in a food processor until they resemble breadcrumbs. Melt margarine. Combine biscuits & margarine until mixture sticks together. Grease a 20cm spring-form pan, or use non-stick bowls for individual cheesecakes. Firmly press biscuit base into separate bowls & chill in fridge. Overnight if possible. Cheesecake: Heat the lemon juice for 30 secs in the microwave. Sprinkle with gelatine & whisk together. Cool. Blend cheeses, sweetener & lemon rind in food processor. Gently blend in the cooled lemon/gelatine mix. Whisk egg white with electric beaters until peaks form. Whisk egg whites gently into the lemon mixture. Pour evenly into the prepared biscuit base/s. Chill overnight (if possible) or until firm.Serve with fruit &/ or a small amount of Light Dairy Whip Cream, if desired. Note: cheesecakes may be frozen once firm, thaw in refrigerator for 1 hour prior to serving.
Nutrition Panel Serves 7 KJ 434.3 Cal 103 Protein 7.9 Fat 4.5 Sat Fat 2.5 Carbs 7.5

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W e i g h t - L o s s

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Scones with Jam & Cream:

Ingredients: 2 cups wholemeal plain flour 6 tsp Baking Powder tsp salt 25g butter, chopped, softened slightly (Western Star 70% Reduced Fat) cup water 1/2 cup (125ml) warm milk (Lite Vita Soy or no-fat)
(Optional extras per serve)

2 tsp Diet Jam/Marmalade/Conserve 2 Tbsp light Dairy Whip Cream Directions: Sift Flour & salt into a bowl. Rub butter into flour with fingers until crumbed. With a round knife, mix in the milk to make a soft dough. (dont mix too quickly). Turn the dough onto a lightly floured board., Sprinkle the top with flour, knead lightly (3-5 times) until smooth. Roll to 2-3cm thick. Cut into rounds. Placed onto greased baking tray. Glaze with a little milk (optional). Place in a very hot oven (220 degrees celcius) on the top rack of the oven. Bake for 10-15 mins. Place on a wire rack & serve. (serving suggestion: You may wish to have this warm as a dessert or snack with 2 Tbsp light Dairy Whip Cream & 2 tsp Diet Jam/Marmalade/Conserve).
Nutrition Panel

Serves 10

KJ 504.7

Cal 120

Protein 3.7

Fat 1.3

Sat Fat 0.4

Carbs 22.1

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W e i g h t - L o s s

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Coffee Scroll:
Ingredients: 2 tsp (1 sachet/7g) dried yeast 1 tbs Natvia 1/2 cup (125ml) warm milk (No-Fat or Lite Vita Soy) 1 1/2 cups (225g) plain flour Pinch of salt 1 egg, lightly whisked (58g) 100g butter, chopped, softened slightly (Western Star 70% Reduced Fat) 1 tsp ground cinnamon cup crushed Walnuts 100g Kraft Philadelphia Cream Cheese, Extra Light 50g butter, softened, extra (Western Start 70% Reduced Fat) 1/2 cup (14g) Natvia
(optional: tsp coffee liquer or Kahlua)

Directions: Combine yeast, 1 Tbsp Natvia and milk in a bowl. Set aside in a warm draught-free place for 5 minutes or until foaming. Place the flour and salt in a large bowl and make a well in the centre. Add the milk mixture and egg and use a round-bladed knife to stir until combined. Turn onto a lightly floured surface and gently knead for 2-3 minutes or until smooth. Roll dough out to form a 20 x 30cm rectangle. Dot the butter over two-thirds of the dough. Fold dough into thirds to enclose the butter. Turn dough clockwise 90 degrees. Roll dough into a 20 x 30cm rectangle. Repeat folding, turning and rolling. Fold into thirds. Cover with plastic wrap and place in the fridge for 15 minutes to rest. Continue this rolling and folding process 2 more times. Cover and rest in fridge for 15 minutes. Continue process one more time. Cover with plastic wrap and place in fridge for 30 minutes to rest. Preheat oven to 200C. Line an oven tray with baking paper. Blend the cream cheese, coffee, cup Natvia (optional liqueur) & butter in a mixer. Roll the dough into a 25 x 35cm rectangle. Spread the coffee mixture evenly over the dough. Sprinkle with cinnamon. Starting at a long end, roll dough Swiss-roll style to form a log. Use a small, sharp knife to cut log widthways at 2.5cm intervals into 12 discs. Place discs, cut-side down, on the lined tray, leaving room for spreading. Sprinkle walnuts on top. Set aside in a warm draught-free place for 15 minutes to rise. Bake in preheated oven for 15 minutes or until golden brown and cooked through. Remove from oven, lightly sprinkle sugar-free maple syrup & extra Natvia (if desired) and set aside on the tray to cool. Serve.
(serving suggestion: You may wish to have this warm as a dessert with either 1 Tbsp light cream & Diet Caramel Topping, or with your yoghurt/light ice-cream serve)

Serves 12

KJ 583

Cal 139

Protein 4.7

Fat 6.1

Sat Fat 2.1

Carbs 14.9

Nutrition Panel

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W e i g h t - L o s s
Ingredients: 1 Mission Wholemeal Lebanese Bread

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D i n n e r

Turkey Wrap Pizza:

80g Hans Luncheon Meats 97% fat-free Turkey cup low-fat shredded cheese (e.g. Perfect Italiano Light Mozarella) [25g] 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 nutritional 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

Serves 1

KJ 1,435

Cal 341

Protein 31.4

Fat 6.8

Sat Fat 2.6

Carbs 37.9

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Ingredients: 125g Ingham Light Appetisers (chicken). Olive Oil Spray. 2 Lettuce Leaves Punnet Cherry Tomatoes cup chopped mushrooms cup chopped cucumber cup chopped capsicum 2 slices eggplant 1 Tbsp Kraft 99% Fat-Free Caesar Dressing
(optional: 1 Tbsp shaved parmesan cheese)

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Light Chicken Caesar Salad:

Directions: Preheat oven to 180 degrees celcius. Cook chicken for 20 mins. Chop chicken into bite-sized pieces. Rinse & chop lettuce leaves, tomatoes & other vegetables. Arrange in a bowl, top with chicken pieces. Stir in Caesar Dressing. Serve.

Nutrition Panel

Serves 1

KJ 1,113

Cal 265

Protein 31.2

Fat 3.2

Sat Fat 1.4

Carbs 25.6

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Ingredients:

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Beef Lasagne:
75g Extra Trim Beef Mince. Pro Chef Garlic Olive Oil Spray. cup (125g) SPC Diced Tomato (with onion, garlic & basil) cup chopped mushrooms cup chopped zucchini Minced chilli, oregano & cracked pepper. Additional water if required. Additional Ingredients: 1 Latina Fresh Lasagne Sheet (softened under warm water) cup (20g) Perfect Italiano Light Mozzarella cheese Directions: Bolognese Sauce: Heat a non-stick pan on medium heat, spray with Olive Oil spray. Brown mince. Add Diced Tomato, vegetables, herbs & spices. Reduce heat & simmer for 20 mins, stirring occasionally. Beef Lasagne: Preheat oven to 200C. Spray 1 (large) ramekin with olive oil spray. Spoon a small amount of liquid into the base of the dishes. Run 1/3 of a lasagne sheet under warm water (to soften) & place in the ramekin. Top the lasagne sheet with 1/3 of the cheese. Repeat twice more with lasagne, sauce & finally the remaining cheese on top. Bake for 30 mins. (note: you may wish to place individual ramekin on a baking tray as it will be hot). Serve hot with salad or vegetables.
Nutrition Panel

Serves 1

KJ 1,452

Cal 346

Protein 31.9

Fat 9

Sat Fat 3.7

Carbs 32.2

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Ingredients:

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Spaghetti Marinara:
130g Seafood Marinara Mix or John West Seafood Selection Olive Oil Spray. 1 cup (47g) Coles Spaghetti cup SPC Diced Tomato (with onion, garlic & basil) 1 shallot (chopped) 1 Garlic clove (crushed) Lemon & rind Parsely & cracked pepper. Directions: Cook spaghetti, covered in boiling water according to instructions (eg 9 mins). Drain. Spray a non-stick pan with Olive Oil spray & heat on medium heat. Add garlic & shallots to the pan, cook briefly. Quickly cook Marinara Mix/Seafood Selection (until prawns become clear). Add Diced Tomato, lemon juice, rind, herbs & spices to pan. Stir gently. Combine seafood, sauce & pasta. Serve.
Nutrition Panel Serves 1 (dinner) KJ 1,343 Cal 320 Protein 29.9 Fat 2.3 Sat Fat 0.1 Carbs 44.6

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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 our SHOP ***) 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

Serves 1

KJ 817

Cal 195

Protein 26.0

Fat 2.0

Sat Fat 1.2

Carbs 16.7

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Week No: ..............

P l a n :

F O O D

D I A R Y

Day / Date: ...... / ........... Weight: ..........

Kg Lost to Date: ................ Kg to go to Goal: ............... Goal Weight: ....................

Measurements (cm): Waist ..... Chest ..... Hips ..... Arms ..... Legs .....

Breakfast: -Dinner: -Snack / Dessert: -Fats:

Lunch: -Dairy: -Fruit: -Additional Foods? Note your emotions vs real hunger:

- Limited Free Foods: -8 Glasses Water

Free Foods: -Exercise (30 mins)

Comments on today .. thoughts for tomorrow .. challenges?

Further ideas & recipes: www.maintainmyweightloss.com