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

 

 

PROTEIN: Egg & 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

CARBS: Cooked 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

• Bacon & Egg Cups

• Crustless Mini Quiches

• Savoury Muffins

• Pesto Egg Muffins

• Kale & Chard Crustless Quiche

• Bacon & Tomato Crustless Quiche

• Tapioca Pudding

• Baked Apple Custard

• Sheet pan eggs

• Guacamole Deviled eggs

• Zucchini Fritters

• Cauli & Broccoli Pancakes

• Banana Protein Pancakes (maintenance)

• Prosciutto Wrapped Asparagus

• Breakfast Burritos

• Grain Free Apple Porridge

• Coconut porridge

• Blackberry Egg Bake

• Lupin Pancakes with Berries

• Coconut pancakes - Japanese style

 

 

NO EGG RECIPES

• Tuna Patties

• Kale and Mushroom Sausage Patties

• Prosciutto wrapped Cantaloupe

• Blueberry Oatmeal Pancakes

• Strawberry pancakes

• Coconut Lime Raspberry Chia Pudding

• MORE CHIA PUDDING ideas....

• Green Smoothie

• Tofu Pudding

• Cauli Oatmeal

• Berry-Kale Smoothie

• Coconut Black Rice Pudding (maintenance)

• Baked Beans with Bacon

• Bircher Museli

• Squash Porridge (maintenance)

• Cinnamon Mug Cake

• Sausage Hash

• Lupin porridge

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

• Asian Chicken Lettuce Cups

• Butter Bean Fish cakes

• Turkey Hummus Lettuc Wraps

• Roast Beef Wraps

• Thai Chicken Low Carb Taco

• Rice-less Sushi

• Prosciutto Wrapped Frittata Muffins

• Rice-less Sushi Fusion

• Meat Bagel

• Vegetables and Soups

 

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

 

PROTEIN: Shepherd'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

• Creamy Cauliflower Puree

• Pesto Chicken Kebabs

• Cauliflower Fried Rice

• Chicken Dishes

• Zucchini Chips

• Lemon Garlic Roasted Asparagus

• Shrimp with Garlic & Lemon

• Italian Baked Herb Meatballs

 

 

Diabetic Kitchen

Pancake & Waffle Mix

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Purchase from Amazon or Lucky Vitamin

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Makes 13 - 2 pancakes/waffles = 2F