PROGRAM GUIDE - CSIRO Total Wellbeing Diet
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PROGRAM GUIDE
introduction
WELCOME TO SLIMTEMBER
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.
Page 2
about the diet
TOTAL WELLBEING DIET
FAST FACTS
What is the Total Wellbeing Diet (TWD)?
It is a higher protein, low GI eating plan designed and tested by CSIRO.
What do I eat?
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 can I drink?
Water, tea and coffee (without sugar) and lowfat milk. Sugary drinks,
juices and alcohol should be avoided or limited.
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 MORE
PROGRAM TIPS
How do I get started?
Follow the 5 steps for getting started on the
page 8
next page.
Page 3
5 STEPS FOR
GETTING STARTED
On the day or weekend before you start
the diet, please follow these 5 steps
Page 4
Set up your account
and read the Program
Guide
If you haven't already, log in to
TotalWellbeingDiet.com and set up
your account. Then read
this Program Guide to get familiar
with the program.
Go to TotalWellbeingDiet.com
Review the eating plan
and Week 1 menu
Get familiar with the food groups
you need to eat each day. The menu
plan is a guide as how to put these
foods together. You can adapt the
menu as long as you keep to the
food groups specified.
Menu plan on page 18
Shop for your
groceries before
5 September
The shopping list has been prepared
for 1 person. Login to
TotalWellbeingDiet.com to multiply it
for the family.
Shopping list on page 20
Page 5
Prepare your
Day 1 food
Cook the Cinnamon, pumpkin and
basil lasagne, then refrigerate or
freeze for the week ahead. While the
lasagne is cooking, prepare your Day 1
food, e.g. make up your overnight
oats, assemble your lunch, etc.
Recipe on page 35
Weigh yourself and
take a photo
First thing in the morning
on September 5, weigh yourself
and record your weight online.
We also recommend taking a
starting photo.
HOW TO WEIGH IN
Log in to
TotalWellbeingDiet.com
Go to the Tracker
Select "Weigh In"
Enter your details
Page 6
EATING PLAN
TOTAL WELLBEING DIET
EXPLAINED
the diet
DAILY FOOD ALLOWANCE
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.
*RECOMMENDATIONS FOR OPTIMAL NUTRITION
Choose 200g red meat (beef or lamb) 3 times a week and 2 serves of
fish 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 as
many vegetables as you like.
Page 8
the diet
FOOD GROUPS EXPLAINED
Protein
Includes lean meats and chicken, fish, eggs, tofu, legumes and pulses.
Bread & Cereals
Includes low GI, wholegrain and high fibre varieties such as Burgen®
breads, cereals, rice, pasta, noodles, polenta, quinoa, barley and potatoes.
Vegetables
Fresh and frozen vegetables including different types and colours.
Fruit
Any type of fresh fruit, canned fruit in natural juice or dried fruit.
Dairy
Lowfat milk or soy milk, cheese, yoghurt and select brands of reducedfat
ice cream.
Healthy Fats & Oils
Includes polyunsaturated and monounsaturated spreads and oils, nut pastes,
nuts and seeds, and avocado.
Indulgences
Are 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.
HOW MUCH FOOD PER UNIT?
Log in to TotalWellbeingDiet.com
to learn more about food groups
and discover how much food you
can get for a unit of each food
group.
Page 9
the diet
SPREADING YOUR
ALLOWANCE OVER THE DAY
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.
Page 10BREAKFAST
1 unit Bread & Cereals
1 unit Dairy
1 unit Fruit 1 unit Fruit
e.g. 1 medium piece or
2 small pieces
1 unit Bread & Cereals
e.g. ¼ cup oats, or
1 unit Dairy
45g natural muesli, or
e.g. 1 cup lowfat milk,
35g low GI cereal,
175g lowfat yoghurt
1 slice wholegrain bread
Page 11LUNCH
2 units Bread & Cereals
1 unit Healthy Fats & Oils
½ unit Protein
½ unit Vegetables
½ unit Vegetables
2 units e.g. ½ cup salad
Breads & Cereals
e.g. 2 slices wholegrain
bread, or 1 medium
wholegrain roll, or
1 medium wrap
1 unit Healthy
Fats & Oils
e.g. 1 tsp margarine or
mayonnaise, or ½ unit Protein
1 tbsp avocado e.g. 1 small can tuna, or
1 egg, or 50g lean meat
or chicken
Page 12DINNER
2 units Protein*
2 units Vegetables
2 units Healthy Fats & Oils
1 unit Dairy (see next page)
2 units Protein
2 units Healthy 200g lean beef, pork,
Fats & Oils lamb, chicken or fish,
e.g. 2 tsp olive oil or 150g tofu
used in cooking
2 units Vegetables
2 cups raw vegetables *Choose red meat (beef or
or 1 cup cooked lamb) 3 times per week
and fish at least 2 times a
week.
Page 13DAIRY UNIT Add 35g cheese to a
dinner meal or salad
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 =
35g cheese
1 small tub lowfat yoghurt
1 cup lowfat milk
2 scoops reducedfat ice
cream
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.
Page 14Free Vegetables
SNACKS Snack on as many fresh
vegetables as you like
Snacking 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
1 unit Fruit
e.g. 1 cup fruit salad, or
1 medium piece, or
2 small pieces or
30g dried fruit
1 unit Dairy
e.g. 1 lowfat latte
or cappuccino, or 1 small tub
lowfat yoghurt, or 35g
cheese or 1 cup lowfat milk
Page 15checklist
TRACKING YOUR Example
DAILY ALLOWANCE
Print this page and tick the boxes as you
eat each unit to keep track of your food groups
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
PROTEIN
2½ units
BREAD &
CEREALS
3 units
VEGETABLES
2½ units
(minimum)
FRUIT
2 units
DAIRY
3 units
HEALTHY
FATS & OILS
3 units
INDULGENCES
1 unit per day
or 7 per week
Page 16menu plan
ABOUT YOUR 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.
MORE ON
The menu has also been designed to match FOOD UNITS
your daily allowance of food units, explained
page 9
on page 8.
Page 17WEEK 1 MENU PLAN In addition to the food listed here, you can have 1 unit Indulgence a day or
7 units a week. See TotalWellbeingDiet.com for more on Indulgences.
BREAKFAST
Overnight oats Overnight oats Overnight oats Overnight oats Overnight oats Overnight oats Overnight oats
Page 2425 Page 2425 Page 2425 Page 2425 Page 2425 Page 2425 Page 2425
Simple Simple Simple Simple Simple Simple Simple
LUNCH
sandwich sandwich sandwich sandwich sandwich sandwich sandwich
Page 27 Page 27 Page 27 Page 27 Page 27 Page 27 Page 27
Cinnamon, basil Simple dinner Simple dinner Cinnamon, basil Simple dinner Simple dinner Simple dinner
and pumpkin with chicken with fish and pumpkin with chicken with fish with lamb
lasagne e.g. stirfry e.g. baked lasagne e.g. grilled Page 3233 Page 3233
Page 34 Page 3233 Page 3233 Page 34 Page 3233
DINNER
2 scoops 2 scoops 2 scoops 2 scoops 2 scoops 2 scoops 2 scoops
reducedfat ice reducedfat ice reducedfat ice reducedfat ice reducedfat ice reducedfat ice reducedfat ice
cream, 35g cream, 35g cream, 35g cream, 35g cream, 35g cream, 35g cream, 35g
cheese or 175g cheese or 175g cheese or 175g cheese or 175g cheese or 175g cheese or 175g cheese or 175g
lowfat yoghurt lowfat yoghurt lowfat yoghurt lowfat yoghurt lowfat yoghurt lowfat yoghurt lowfat yoghurt
1 medium 1 medium 1 medium 1 medium 1 medium 1 medium 1 medium
SNACKS
piece fruit piece fruit piece fruit piece fruit piece fruit piece fruit piece fruit
1 lowfat latte 1 lowfat latte 1 lowfat latte 1 lowfat latte 1 lowfat latte 1 lowfat latte 1 lowfat latte
or cappuccino or cappuccino or cappuccino or cappuccino or cappuccino or cappuccino or cappuccino
Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables
When preparing When preparing When preparing When preparing When preparing When preparing Prep for Week 2:
PREP
dinner, prep dinner, prep dinner, prep dinner, prep dinner, prep dinner, prep Cook the Slow
your meals for your meals for your meals for your meals for your meals for your meals for Baked Chicken
the next day the next day the next day the next day the next day the next day (recipe page 35)WEEK 2 MENU PLAN In addition to the food listed here, you can have 1 unit Indulgence a day or
7 units a week. See TotalWellbeingDiet.com for more on Indulgences.
BREAKFAST
Cereal, Cereal, Cereal, Cereal, Cereal, Cereal, Cereal,
Smoothie or Smoothie or Smoothie or Smoothie or Smoothie or Smoothie or Smoothie or
Overnight oats Overnight oats Overnight oats Overnight oats Overnight oats Overnight oats Overnight oats
Page 2425 Page 2425 Page 2425 Page 2425 Page 2435 Page 2425 Page 2425
Simple Grab 'n go Simple Grab 'n go Simple Grab 'n go Simple
LUNCH
sandwich, soup lunch sandwich, soup lunch sandwich, soup lunch sandwich, soup
or salad Page 28 or salad Page 28 or salad Page 28 or salad
Page 2730 Page 2730 Page 2730 Page 2730
Slow baked Cinnamon, basil Simple dinner Slow baked Cinnamon, basil Simple dinner Simple dinner
chicken and pumpkin with fish chicken and pumpkin with lamb with salmon
Page 35
lasagne e.g. baked Page 35
lasagne Page 3233 Page 3233
Frozen in Week 1 Page 3233 Frozen in Week 1
DINNER
2 scoops 2 scoops 2 scoops 2 scoops 2 scoops 2 scoops 2 scoops
reducedfat ice reducedfat ice reducedfat ice reducedfat ice reducedfat ice reducedfat ice reducedfat ice
cream, 35g cream, or cream, 35g cream, 35g cream, 35g cream, 35g cream, 35g
cheese or 175g 1 low fat latte/ cheese or 175g cheese or 175g cheese or 175g cheese or 175g cheese or 175g
lowfat yoghurt cappuccino lowfat yoghurt lowfat yoghurt lowfat yoghurt lowfat yoghurt lowfat yoghurt
1 medium 1 medium 1 medium 1 medium 1 medium 1 medium 1 medium
SNACKS
piece fruit piece fruit piece fruit piece fruit piece fruit piece fruit piece fruit
1 lowfat latte 1 lowfat latte 1 lowfat latte 1 lowfat latte 1 lowfat latte 1 lowfat latte 1 lowfat latte
or cappuccino or cappuccino or cappuccino or cappuccino or cappuccino or cappuccino or cappuccino
Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables
When preparing When preparing When preparing When preparing When preparing When preparing Prep for Week 3
PREP
dinner, prep dinner, prep dinner, prep dinner, prep dinner, prep dinner, prep
your meals for your meals for your meals for your meals for your meals for your meals for
the next day the next day the next day the next day the next day the next dayshopping list
WEEK 1 SHOPPING LIST
Serves 1 person
Pantry Items Fruit
Cinnamon, 1 tsp* Fresh fruit of choice, 14 serves i.e.
Olive oil, 90ml* 7 serves for overnight oats e.g.
Rolled oats, 175g 4 apples and 3 cups blueberries
Diced tomatoes, 1 x 400g can* 7 medium pieces, for snacks
Tomato paste, no added salt, 2 tbsp* Avocado, 1 or light margarine (for
“Free food” seasonings and sandwiches)
condiments of your choice
Vegetables
Bread & Bakery Vegetables of choice, i.e.
Wholegrain bread e.g. Burgen Mixed vegetables for dinner, 10 cups,
Wholemeal & Seeds, 1 loaf or 14 slices approx. 1.5kg e.g. broccoli, beans,
peas, corn, cauliflower, spinach, salad
Meat, Chicken & Fish Salad vegetables for 7 sandwiches
Lean beef, pork or veal mince, 800g* e.g. tomato, lettuce, carrot
Protein of choice for 5 dinners e.g. Extra vegetables for snacks e.g.
2 x 200g fillets chicken breast carrot, capsicum, cherry tomatoes
2 x 200g pieces fish Celery, 2 sticks*
1 x 200g piece lean lamb Fresh basil, 1 handful (optional)*
Protein of choice for sandwiches, Onion, 1 medium*
7 x 50g serves e.g. barbecue chicken, Pumpkin, any type, 800g*
eggs, tuna canned in water
Miscellaneous
Chilled & Frozen Coffee or tea
Light margarine, 70g or 1 avocado Lowfat latte or cappuccino, 7
(for sandwiches) coffees e.g. purchased from your
Lowfat milk, 875ml favourite coffee shop
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,
*Starred items are ingredients in the Cinnamon,
Vanilla (2 scoops per serve), and/or
basil and pumpkin lasagne (page 35) which
Lowfat yoghurt, 1 x 175g tub per makes 4 serves. We use 2 serves in the Week 1
serve, and/or menu and the other 2 serves in the Week 2
Cheese, 35g per serve menu.
Page 20shopping list
WEEK 2 SHOPPING LIST
Serves 1 person
Pantry Items Chilled & Frozen
Black olives, 80g* Light margarine, 40g or 1 avocado (for
Dried oregano or Italian herbs, 1 tbsp* sandwiches)
Low GI cereal, 245g e.g. Kellogg’s Lowfat milk, 1.75L, or 875ml lowfat
Sustain, Guardian, All Bran Original, All and 580g lowfat yoghurt (for cereal)
Bran Wheat Flakes Dairy of your choice, 7 serves e.g.
Mayonnaise, 60g Bulla Light 98% Fat Free Ice Cream,
Olive oil spray* Vanilla (2 scoops per serve), and/or
Olive oil, 70ml* Lowfat yoghurt, 1 x 175g tub per
Ryvita Original Rye Crispbread, 15 serve, and/or
pieces or Original VitaWeat Cheese, 35g per serve
Crispbread, 24 pieces
Tomato paste, no added salt, 50g* Fruit
Whole tomatoes, 1 x 400g can* Fresh fruit of choice, 14 serves i.e.
“Free food” seasonings and 7 medium pieces for breakfast e.g.
condiments of your choice banana, berries
7 medium pieces for snacks
Bread & Bakery Avocado, 1 or light margarine (for
Wholegrain bread e.g. Burgen sandwiches)
Wholemeal & Seeds, 8 slices
Vegetables
Meat, Chicken & Fish Vegetables of choice, i.e.
Lean chicken thigh fillet, 800g* Mixed vegetables for dinner, 10 cups,
Protein of choice for 3 dinners e.g. approx. 1.5kg e.g. broccoli, beans, peas,
1 x 200g piece fish corn, cauliflower, spinach, salad
1 x 200g piece salmon Salad vegetables for 7 sandwiches e.g.
1 x 200g piece lean lamb tomato, lettuce, carrot
Protein of choice for 7 lunches i.e.: Extra vegetables for snacks e.g. carrot,
4 x 50g serves for sandwiches e.g. capsicum, cherry tomatoes
barbecue chicken Basil, small handful, optional*
3 x 50g serves for crispbread e.g. Carrots, 2 medium*
hard boiled egg, tuna canned in water Celery, 2 sticks*
Garlic, 2 cloves*
Miscellaneous Mushrooms, button, 250g
Coffee and/or tea Onion, 1 medium*
Lowfat latte or cappuccino, 7 coffees *Starred items are ingredients in the Slow baked
e.g. purchased from your favourite chicken (page 36) which makes 4 serves. We use
coffee shop 2 serves in the Week 2 menu.
Page 21shopping list
SWAP 'N SHOP
If 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
Page 22MENU PLAN
RECIPES
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.
Above: Cinnamon, basil and
pumpkin lasagne (page 35)
Page 23breakfast
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.
Page 24breakfast
OVERNIGHT OATS WITH APPLE
AND BLUEBERRIES
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
BREAKFAST
container or jar. Top with blueberries. Seal SMOOTHIE
container/jar and refrigerate overnight. An alternative to
overnight oats
Serves 1. Each serve provides:
1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy 1 cup frozen fruit, (e.g.
banana, mixed berries)
½ cup lowfat milk
⅓ cup lowfat yoghurt
OVERNIGHT OATS WITH ¼ cup rolled oats
PEAR AND SULTANAS Extra ice, if desired
¼ cup rolled oats
In a blender or food
¼ cup low fat milk processor add frozen fruit,
½ cup low fat yoghurt, any flavour milk, yoghurt, rolled oats
and ice, if using. Blend until
½ pear, diced
smooth.
2 tsp sultanas
Tip: Prepare this smoothie
Combine rolled oats, milk, yoghurt, pear
the night before by placing
and sultanas in a container or jar. Seal the fruit and oats in a zip
container/jar and refrigerate overnight. lock bag so you just need
to add milk and
Serves 1. Each serve provides: yoghurt, and blend in the
1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy morning.
Serves 1.
Each serve provides:
1 unit Bread & Cereals,
1 unit Fruit, 1 unit Dairy
Page 25breakfast
OVERNIGHT OATS WITH DRIED APRICOTS
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.
BREAKFAST
Serves 1. Each serve provides:
SMOOTHIE
1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy
An alternative to
overnight oats
CEREAL
An alternative to overnight oats
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
Serves 1. Each serve provides:
1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy
LOW GI CEREALS
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
Page 26lunch
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.
Page 27lunch
SIMPLE SANDWICH
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. FREE FOOD
Add protein, salad and condiments if using. CONDIMENTS &
Season to taste and close to make a SAUCES
sandwich. Add flavour to your
Serves 1. Each serve provides: lunch with a small
amount of these free
2 units Bread & Cereals, 1 unit Healthy Fats & Oils, foods
½ unit Protein, ½ unit Vegetables
Mustard
Pickles
SIMPLE WRAP Horseradish
Oilfree salad
1 corn tortilla dressing
1 tbsp avocado Oilfree mayonnaise
50g protein e.g. chicken, tuna, or 1 egg Saltreduced
1 cup mixed salad e.g. lettuce, carrot, barbecue sauce
Saltreduced
tomato, cucumber
tomato sauce
Spread tortilla with avocado. Top with Vegemite
protein of your choice, mixed salad and
free food condiments, if using. Roll into a
wrap and serve.
Serves 1. Each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, ½ unit Vegetables
Page 28lunch
GRAB 'N GO TUNA CRISPBREAD
EASY
5 Rvyita Original Rye Crispbread LUNCH IDEAS
1 small can (95g) tuna canned in water, drained FOR WORK
1 tbsp mayonnaise
1 tomato, sliced
Spread crackers with tuna and mayonnaise, and top with
tomato.
Serves 1. Each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, ½ unit Vegetables
GRAB 'N GO EGG CRISPBREAD
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.
Serves 1. Each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, ½ unit Vegetables
GRAB 'N GO SUSHI ROLLS
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.
Serves 1. Each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, ½ unit Vegetables
Page
Page XX
29lunch
SIMPLE SALAD
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.
Serves 1. Each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, 2 units Vegetables
Page 30lunch
SIMPLE SOUP:
SPICED RED LENTIL AND
VEGETABLE
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 BREAKFAST
½ tsp chilli powder
SMOOTHIE
1 can (400g) whole tomatoes
An alternative to
1 litre water
overnight oats
1 pinch black pepper
This delicious, hearty soup
⅓ cup fresh coriander
makes a great lunch when
⅓ cup Italian parsley, chopped
prepared in advance
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.
Serves 6. When served with bread roll and margarine, each serve provides:
2 units Bread & Cereals, 1 unit Healthy Fats & Oils,
½ unit Protein, 1 unit Vegetables
Page 31dinner
DINNER
In the first week, there are 2 core dinners to prepare:
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.
Page 32dinner
SIMPLE DINNER
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
FREE FOOD
seasoning (opposite) – just go easy on the soy SEASONINGS
sauce and salt. Barbecue sauce,
Serves 1. Each serve provides: reduced salt
2 units Protein, 2 units Healthy Fats & Oils, Chilli, fresh or dried
2 units Vegetables Chilli sauce
Fish sauce, reduced
salt
SIMPLE DINNER:
Herbs, fresh or dried
BARBECUE CHICKEN
Lemon
200g barbecued chicken with skin and fat Lime
removed Mustard
2 cups mixed salad e.g. lettuce, cucumber, tomato, Mint sauce
onion, carrot Oilfree salad
1 tbsp oilfree salad dressing, low sodium dressing, low sodium
¼ medium avocado, sliced Tomato sauce,
reduced salt
Purchased a barbecue chicken from your local
Tomato paste,
chicken shop or supermarket. Remove all fat and
reduced salt
skin from chicken. Top salad with chicken and
Soy sauce, reduced
avocado, and drizzle with dressing.
salt
Serves 1. Each serve provides: Spices, fresh or dried
2 units Protein, 2 units Healthy Fats & Oils, Stock, reduced salt
2 units Vegetables Vegemite
Verjuice
Vinegar
Page 33dinner
SIMPLE DINNER: STIR FRY
2 teaspoon sesame oil, or other oil of preference
200g lean protein of your choice, sliced
e.g. chicken, pork, prawn, beef
2 cups mixed vegetables
2 tsp free foods sauce e.g. soy, fish sauce, hoisin
Other free food seasoning to taste e.g. garlic,
lemon, lime, chilli
Heat oil in a nonstick fry pan, over a medium high
heat. Stir fry protein for 45 minutes or until cooked
through. Remove and set aside.
Add mixed vegetables and stir fry for 45 minutes,
or until cooked to your liking. Add a dash of water if
the pan appears dry. Return protein to the pan
and add sauce of your choice. Stir to combine and
serve.
Serves 1. Each serve provides:
2 units Protein, 2 units Healthy Fats & Oils,
2 units Vegetables
SIMPLE DINNER: GRILL
200g lean protein of your choice e.g. chicken, fish,
pork, lamb, beef
2 tsp olive oil
2 cups mixed salad vegetables
Vinegar, lemon or lime juice, to taste
Heat grill or barbecue over a medium high heat.
Brush protein of your choice with half the olive oil
and place in the centre of the hot grill. Cook for 45
minutes 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 of
vinegar, lemon or lime.
Serves 1. Each serve provides:
2 units Protein, 2 units Healthy Fats & Oils,
2 units Vegetables
Page 34dinner
CINNAMON, BASIL AND
PUMPKIN 'LASAGNE'
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)
BREAKFAST
800g pumpkin, any type, peeled, seeded
and thinly sliced SMOOTHIE
140g Parmesan cheese, finely grated Makes 4 dinners
(optional)* and suitable to freeze
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.
Serves 4. Each serve provides:
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.
Page 35dinner
SLOW BAKED CHICKEN WITH
BLACK OLIVES, TOMATO AND
OREGANO
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
BREAKFAST
250g button mushrooms, quartered SMOOTHIE
2 cloves garlic, finely chopped
1 can (400g) whole tomatoes, drained
80g black olives, drained
Makes 4 dinners
2 tbsp tomato paste, no added salt
and suitable to freeze
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.
Serves 4. Each serve provides:
2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables
Page 36MEMBER
TIPS
To help you get started,
we asked some of our
most successful
members for their best
tips for thriving on the
Total Wellbeing Diet.
Page 37TRISH
LOST
20KG
THE COMMUNITY
HELPED ME SUCCEED
It’s great to join in on the forums and
see that you are not doing it alone.
There are many others out there that
are going through exactly the same as
you are.
Trish
Page 38LEAH
LOST
20KG
THE ONLINE TRACKER
WAS KEY TO MY SUCCESS
The tracker keeps me honest and I like
to see the graph of my weight and it’s
gradual decline over time.
Leah
Page 39RICHARD
LOST
30KG
FEEL FREE TO IMPROVISE!
The logic of the eating plan made it
possible for me to understand food
groups and then be creative. I like to
cook so I wasn’t just “doing as I
was told." That was very
powerful for me!
Richard
Page 40IVETTE
LOST
10KG
USE THE MENU PLAN &
SHOPPING LIST
The menu and shopping list outlines my
family meals for a whole week. No more
thinking required on my behalf! I did
follow the menu plan verbatim
and am loving the results.
Ivette
Page 41MEET YOUR FELLOW MEMBERS AT
TOTALWELLBEINGDIET.COM
Or find us on social:
Copyright 2016 SP Health Co. Pty Ltd
IMPORTANT: Before starting any weight loss program, you must consult your doctor or
health care provider.
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