MEAL IDEAS

 

When putting together these meals, remember to refer to your chart for the correct portions sizes to suit your individualised Nutrition and Weight Loss eating plan. Everyone is different so these are meal ideas and do not show measurements. Vicki will help you with portions sizing if necessary. Remember to discuss any family or home favourites in order to see how we can keep these in your eating plan. They may need a little adjustment if high in carbs or fat. 

BREAKFAST



PROTEIN: Eggs

CARBS: Fruit

FAT: Nuts or Avocado

 

 

PROTEINEgg & Bacon

CARBS: Fruit

FAT: Olive oil or pesto

 

PROTEIN: Smoked Salmon

CARBS: Tomato & fruit

FAT: Lite cream cheese or avocado

FREE: capers, lemon

 

PROTEIN: Sliced Turkey

CARBS: Cooked vegies - Spinach, tomato, onion, mushrooms

FAT: Olive oil or olives

 

PROTEIN: Mini burgers

CARBS: Cooked vegies & fruit 

FAT: Olive or coconut oil or mayo on burger

 

PROTEIN: Egg and Smoked salmon

CARBSCooked veg and fruit

FAT: Lite cream cheese or avocado

FREE: capers, lemon

 

PROTEIN: Natural Yoghurt - low fat & Tofu

CARBS: in yoghurt & fruit

FAT: Nuts or seeds

FREE: Vanilla, nutmeg, cinnamon

 

PROTEIN: Sliced Turkey

CARBS: 2 tomatoes - sliced & fruit 

FAT: 1 slices PALEO Almond Bread + avocado

 

EGG RECIPES

 

 

NO EGG RECIPES

LUNCH



PROTEIN: Tuna or Salmon

CARBS: Tossed salad & kidney beans

FAT: Dressing

 

 

PROTEIN: Roast beef

CARBS: Tossed salad & lentils

FAT: Dressing or olives

 

PROTEIN: Roast chicken

CARBS: Tossed salad & Garbanzo beans

FAT: Avocado

FREE: Lemon and Mint/Basil/Cilantro

 

PROTEIN: Tuna or Salmon

CARBS: Cabbage, cucumber, capsicum, bean sprouts salad & Edamame beans

FAT: Asian dressing or Satay dressing

 

PROTEIN: Tuna in oil

CARBS: Kidney beans

FAT: From Tuna

 

PROTEIN: Pork

CARBS: Cooked vegies

FAT: Olive oil, sesame oil or coconut oil

FREE: Marinades, Herbs, Spices

 

PROTEIN: Ham

CARBS: Tomato & Cucumber crackers & fruit

FAT: Mayo, avocado or pesto

 

 

 

 

 

 

RECIPES

 

DINNER



PROTEIN: Steak

CARBS: Cooked vegies

FAT: Olive oil, sesame oil or coconut oil

FREE: Marinades, Herbs, Spices

 

PROTEIN: Fresh Fish

CARBS: Cooked vegies

FAT: Nuts or seeds

 

PROTEIN: Chicken

CARBS: Ratatouille 

FAT: Olive oil or coconut oil

FREE: Marinades, Curry, Herbs, Spices

 

PROTEIN: Pork

CARBS: Tossed salad & Edamame

FAT: Dressing

 

 

PROTEIN: Bolognaise ground beef

CARBS: Cooked vegies

FATS: Olive oil

 

PROTEINShepherd's pie 

CARBS:For topping use mashed cauliflower & serve with salad

FATS: Olive oil or butter

 

PROTEIN: Roast Turkey

CARBS: Roasted vegies (Eggplant, zucchini, capsicum, red onion, tomatoes) & Cranbery sauce 

FAT: Olive oil

 

 

 

 

RECIPES

 

 

Diabetic Kitchen

Pancake & Waffle Mix

Purchase from Amazon or Lucky Vitamin

Makes 13 - 2 pancakes/waffles = 2F

Vicki Witt

Clinical Nutritionist, Holistic Coach, Certified LEAP allergy therapist, Reiki Master

BS (Nutr & Food Sci) PG Dip Clin Nutr RNutr

Proud to service all USA and AUS states.

Copyright © 2018 All rights reserved Vicki Witt Nutrition| Website Created by Goober.com.au

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