Getting Started Get the most out of simply eating well! - liteneasy.com.au | 13 15 12 - Lite n Easy
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Getting Started
G e t the m os t
ou t o f s imp ly
e a tin g we ll!
liteneasy.com.au | 13 15 12
Welcome to Lite n’ Easy
…and congratulations on choosing to eat well
In this guide you’ll find:
Our quick Getting Started guide is designed to
1-2 My account details
walk you through how our meal plans work.
3-4 How to unpack your delivery
Before we get going, it’s important to note that if you have
any special dietary requirements, you can find our full
5-6
Using your menu to prepare
ingredient, nutrition and allergen information at your meals & reorder
liteneasy.com.au/health. 7-8 Recycling
If you have any health issues, be sure to first consult a 9-10 How to order your next delivery
health professional.
11-12 Our meal plan options
For over 30 years, Lite n’ Easy has made it easy for
13-14 Top 10 ways to maximise
Australians to eat well and lose weight. Good luck with your
own personal goals and welcome to the Lite n’ Easy family! success on Lite n’ Easy
15 Mindful Eating
Account Details
Take a moment to record your Lite n’ Easy delivery details for future reference.
My delivery day is:
The closing day for placing my order is 11:00 am:
e a s y .c o m .a u to view
Order Online Vis it lite n
o u r fl e x ib le optio ns
a ll of
n ext order
Step 1: Go to liteneasy.com.au
p la c e y o u r
a n d to
Step 2: Click on ‘How to get started’ and follow the prompts.
Once your account is set up, you can order any time that suits you.
Email Login:
Password:
1-2
W E LCO M E
Unpacking your delivery
t
ore your food a
Make sure you st
pera ture :
the correct tem
Depending on what you have ordered, your delivery is divided into one or more of
the following shopping bags labelled with Breakfasts, Lunches, Dinners and Chilled
Dinners as well as the storage instructions to: KEEP REFRIGERATED or KEEP FROZEN.
Breakfasts & Lunches Breakfasts & Lunches Dinners
– REFRIGERATED Items – FROZEN Items – CHILLED or FROZEN
Inside the shopping bags marked Inside the shopping bags marked Your delivery may include FROZEN and/or
KEEP REFRIGERATED you will find KEEP FROZEN you will find some Salad Combo dinners. QLD customers may
individual day bags for the breakfast items packed loosely and others also receive Salad Choices for dinner. Frozen
and lunch components. These are all packed into day bags. dinners and the frozen components of the
numbered from Day 1 to Day 7. Salad Combo meals will be packed in a bag
The loose items will be labelled
marked Keep Frozen.
For convenience, you may wish to with the day number they are
pack your day bags into the fridge in meant to be used. The fresh salad component of the Salad
the order you will eat them. Combo meals will be packed in a bag marked
Fresh Dinners Keep Refrigerated. As will the
Salad Choices meals for QLD customers.
Checking st & Lunch Men
u
m em be r to ch eck your Breakfa ve all th e
Re re you ha
ch meal to ensu
before eating ea
your meal.
components for
Do no t defros t di
nn ers
Frozen Dinners
before you he at th
em.
e frozen*
Dinner packs ar
Dinners
/ Salad Combo
Salad Choices bo or Salad Choic
es
luded Salad Com
If your order inc es e m ea ls pr ior to
ne r optio ns , be sure to eat th m po ne nts
as din the fresh co
date printed on
the Best Before an d qu ali ty.
ensure freshness
of these meals to
Extras s such as Mini M
eals
ludes extra item
If your order inc in th e fre ezer.
should be kept
or desserts, they ins tru ctions for these
can be
fro sti ng
Heating and de
ckaging.
found on the pa Don’t forget to leave your esky out for
collection when your next delivery is made.
3-4
U N PAC K I N G
Using your menu to prepare your meals
Lite n’ Easy’s breakfast and lunch menus
change seasonally. Each seasonal menu When ordering, check the delivery date
consists of four weekly menus. to make sure you are ordering from the
correct week’s menu.
These weekly menus are rotated
(A, B, C, D, A, B, C, D and so on) until Day 1 is the day after your delivery arrives
the next season’s menu is launched. (e.g if your delivery arrives on Tuesday,
eat your Day 1 breakfast on Wednesday).
Rotating the menus like this means
For nutritional balance and freshness, it’s
you’ll get all the variety you need important to eat your breakfasts and lunches
to stay on track. “in sequence” (Day 1, 2, 3 and so on).
Your breakfast and lunch may include a Frozen items are printed in bold red type
combination of both fresh (refrigerated)
When ordering, choose from A “popular”
and frozen items. Use your menu to help
or B “optional” selection. If you do not
you locate your daily meals. make a specific choice, the “popular” menu
Your choices are printed on your items will automatically be sent to you.
confirmation email.
All Lite n’ Easy meal plans have been
5 Day Options: For freshness and quality, formulated to include calcium enriched
please choose the 5 days on which skim milk every day which you will need
you will be eating your food (e.g if your to provide. All meal plans require 1 cup
delivery is on a Friday and you plan to eat (250ml) per day.
Monday to Friday, order days 3-7).
a fe :
Be food s c hille d or Main Meals & More
her
e e p y o u r food e it e a dy to e a t
K re r Lite n’ Easy has over 45
til you a
froze n un delicious dinners to
choose from.
You’ll find these in your Main Meals
and More booklet. Dinners can also
be ordered on their own in packs of
5, 7, 10, 14 and 21.
t r uct ions
ng I n s Frozen dinners can be eaten in any
Heati
l.
to mea order on any day of the week.
a ry fro m meal If you do not choose your own
ns v ns.
structio structio t first. dinners when ordering, we will
d h e ating in ual item for in o n o t defros .
ge a n
· Stora heck each ind
ivid
om froz
en. D al oven automatically select your dinners
a te d fr o r c on vention from our most popular selections.
c h e ve
Please ould be microwa ed
it ems sh d in the are bas Check best before date on the Salad
· All fro ze n
ca n b e h ea te
h e a ti n g times ro p e rl y,
n er meals ic rowave h e a ted p Choices and Salad Combo meals.
· Frozen
din . All m eal h a s el a y n
tt a g e can vary eck if your m e tray. If you fe
a e. To ch the base of th
wave w
· Micro 00w microwav er conds.
on an 1 1
o u r h a nd und e r 3 0 – 60 se
y h
y place wave for a furt
carefull , m ic ro
o ts
cold sp
5-6
PREPARING
YOUR MEALS
What should I return to Lite n’ Easy for recycling?
At Lite n’ Easy, we always want to do the right thing for the environment, but we need
your help. By doing these 3 simple things, we can help the world lose a few kilos:
1 2 3
DO RETURN
YOUR DO RETURN
YOUR ESKY
DO NOT
RETURN YOUR DINNER
PLASTIC SHOPPING
BAGS & DAY BAGS Returning your esky in good TRAYS, PLASTIC BOWLS
condition means we can & OTHER HARD PLASTICS.
We can now recycle the plastic reuse it for future deliveries.
BUT, DO
shopping bags and day bags If the esky is not suitable
supplied in your delivery. for reuse, we send it to be
Simply ensure the bags are cleaned or recycled into a
empty and clean, place them recycle these items in your
new one.
all into one of the shopping kerbside recycle bin. Make
(Please note, in some delivery
bags, then place this into sure you remove any film
areas we are unable to collect
your esky for collection. Once eskies. Please call 13 15 12 to check lids first.
returned, we will send the that we can collect your esky) (Check with your local council for
plastic bags to be recycled. recycling guidelines)
With your help, we can continue to deliver all the convenience and health benefits of
Lite n’ Easy and ensure we minimise our impact on the environment.
If you have any questions, please call us on 13 15 12.
7-8
RECYCLING
How to order
your next delivery
Confirmation Emails
Each time you order we will send you a Confirmation Email.
Online Phone This will display the selections you have made, your delivery
Create a household account Call Lite n’ Easy on address, date of the delivery and the price. It is important
and order online at that you check this information carefully to ensure it is
www.liteneasy.com.au 13 15 12 correct. Please call us immediately if it’s incorrect.
If you order online, your order will be submitted with
ALL ORDERS AND CANCELLATIONS MUST BE MADE a unique “Order” number. We recommend you keep a
BY 11AM THE DAY PRIOR TO YOUR DELIVERY. copy of this number. We will then send you an order
acknowledgement followed by a confirmation email.
Your confirmation email will also itemise any delivery fee
if there is one for your area. Please check this carefully.
Your order confirmation is subject to successful payment
processing.
Payment Options
You can update your payment details online at
liteneasy.com.au or by calling 13 15 12.
Scheduling automatic deliveries
Many of our customers choose to schedule regular deliveries
to avoid missing the order cut-off time.
If you choose to schedule regular deliveries, an order will
automatically be sent to you if you have not placed your
order by the required day and time for your suburb.
To schedule regular deliveries, simply call 13 15 12.
Suspending or cancelling your delivery
All changes must be made by 11am the day prior to
your delivery day. If you wish to resume your deliveries
on a certain day, we can set an automatic restart date –
perfect for when you go away on holidays or business.
You can cancel your delivery by simply logging into your
household account and pressing the “Cancel Orders” button
on the Welcome Page (please keep a copy of the reference
number) or you can call us on 13 15 12.
h y way
The he a lt We will send you a confirmation email if there are any
changes, cancellations or suspensions of your delivery.
9 - 10
REORDERING
Our Meal Plans More tim e a n d e n ergy
for
s you like
Designed for flexibility & convenience the thing
With no contracts or joining fees, Lite n’ Easy is designed to
be easy and flexible, so you can stop, restart or change to
another meal plan at any time.
7 Day Meal Plan • Breakfasts and Lunches only
For optimum weight loss results, we • Breakfasts and Dinners only
recommend the Lite n’ Easy full 7 Day Meal Plan • Lunches and Dinners only
(Breakfast, Lunch, Dinner and Snacks). • Dinners only
You can also select from the following combinations: • Other convenient options
5 Day Meal Plan
Lite n’ Easy 5 Day Meal Plans are ideal if you want the freedom to eat the food of your
choice on the weekends. Like our 7 Day Meal Plan, there are various combinations available.
Dinners Only
There are over 45 meals to choose from. Dinners come in packs of 5, 7, 10, 14 and 21.
Visit liteneasy.com.au to see the full range of flexible options available.
Extras
Smaller meals and treats you and the family can enjoy.
Lite Meals Mini Meals Meals in a Bowl Soups Desserts
Available in packs of 5, The perfect size meal Great as a lunch, snack or Our delicious range of Delicious portion
Lite Meals are perfectly for the kids to enjoy. even as a smaller dinner soups are great value controlled desserts
sized as a delicious lunch Sold in packs of 4, meal. Sold in packs of 5, and come in packs of 5. for the whole family.
or snack that everyone can they’re also a great they also make a You can even combine a Available in packs of
enjoy. option for lunch at work. delicious, healthy treat soup with another meal if 4 with your normal
for the kids. you require more energy. delivery.
11 - 12
FLEXIBLE
ORDERING
Top 10 ways to maximise
4
success on Lite n’ Easy Eat regular meals
1
• Eat breakfast - the
ride
Enjoy the
Exercise
3
most important
• Simply meal of the day
Move More!
Use the stairs. Walk instead of drive.
• Space your food
• Choose effective exercise throughout the day
for weight control Drink quality fluids and try not to get
such as weight bearing exercise (power overly hungry
walking, jogging and aerobics) and • Drink lots Drink a glass of water before a meal
5
interval training, or resistance training.
of water Drink water when you feel hungry
• Exercise on most days for If you’re
at least 40 minutes Flavour water with lime, mint and ice
still
• Exercise at a moderate • Limit tea Enjoy herbal or non caffeinated teas hungry...
intensity. You should be (maximum of four a day)
& coffee
slightly out of breath
2
• Add more non-starchy
but still able to talk • Limit For optimal weight loss, vegetables to your meals
alcohol alcohol should be excluded (e.g. zucchini, tomato,
broccoli, carrots green
Be a mindful eater • Avoid soft drink (including diet drinks)
beans, celery etc)
See back cover • Drink more water
‘Mindful Eating’
7
Eating out
• If you’re going out, take your
Light n’ Easy food with you
• Choose restaurants that
9 Make good
food choices
Congratulations!
serve healthy options You’ve chosen
Lite n’ Easy
If you plateau...
8
10
6
0.5 kg-1 kg per week is a Enjoy your
• Remember plateaus are normal! healthy weight loss goal journey!
• Try different types of exercise
• Set realistic goals. • Reward yourself when
• Switch your dinner and lunch meals
• Increase your exercise intensity
Support for • Track your progress you reach a goal
your journey • Join Lite n’ Easy’s Facebook or follow on Instagram • As well as weight loss,
• Get enough sleep
• Hang out with positive people savour the other
• Check how you feel, not what you weigh who support your goals unexpected benefits:
• Check your waist measurement rather than the scales • Join a fitness group or team sport Increased confidence
• Don’t give up!!! • Consult a health professional if needed and feeling happier
13 - 14
SIMPLY
EAT WELL
Mindful Eating
At Lite n’ Easy we’re passionate about making food as tasty as it is healthy. We also
believe that if you take time to enjoy your food, you’re more likely to stay on track.
Here are a few tips on making your Lite n’ Easy eating experience a pleasurable one.
1. Check your menu and preparation 5. Focus on flavour & texture
instructions on labels
6. Savour every mouthful
2. Present the food attractively
on a plate 7. Chew your food slowly
3. Take notice of portion sizes 8. Check hunger fullness scale:
a t y ou
before C hec k th hungry
4. Always sit down and enjoy your food S top e a ting r ly fu ll re a lly ar
e
you fee l ove s
over ly
Do n’t get ry Have a glas
of w a te r
hung
Online Stay updated Phone
Create a household account Join our Facebook & Instagram pages to Call Lite n’ Easy on
and order online at get all the latest menu updates, healthy
www.liteneasy.com.au eating tips and motivation 13 15 12
you need to simply eat well.
JULY 2018
ALL ORDERS AND CANCELLATIONS MUST BE MADE BY 11AM THE DAY PRIOR TO YOUR DELIVERY.
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