Want to eat those extremely delicious foods everyday and not just be on a celery diet to have that body for Summer you have been craving all year for? Well we have the answers for you!!! These diet plan recipes have been catered to meet your needs. We all know how hard it is to be tempted to eat those yummy pancakes in the morning while you have to eat a low fat yogurt instead. Our weight loss tips will manage your cravings and you will still be able to eat the food that you love, but just in proportion and size, how great is that!! Lets get started.
Week 1
Monday Calories Kilojoules
| Breakfast | 255 | 1067 |
| All bran wheat flakes cereal (50g) | 168 | 703 |
| Low fat milk (1/2 cup) | 62 | 259 |
| Tinned apricots (6 halves - 50g) | 25 | 105 |
| Glass of water (250ml) | 0 | 0 |
| Snack | 134 | 561 |
| Raisin toast (1 slice) | 91 | 381 |
| Margarine spread reduced fat (1tsp) | 18 | 75 |
| Tea or Coffee with Milk | 25 | 105 |
| Lunch | 398 | 1665 |
| California sushi hand rolls (2 pieces) | 334 | 1398 |
| Apple (1 serve) | 64 | 268 |
| Glass of water (250ml) | 0 | 0 |
| Snack | 223 | 933 |
| Rice crackers (10) | 70 | 293 |
| Light hummus (60g) | 105 | 439 |
| Banana (1 small) | 48 | 201 |
| Dinner | 643 | 2690 |
| Cottage cheese vegetarian lasagne (1 serve) | 543 | 2272 |
| Garden salad (small side) | 100 | 418 |
| Dessert | 164 | 686 |
| Low fat fruit yoghurt (200g) | 154 | 644 |
| Strawberries fresh (50g) | 10 | 42 |
| Total Energy: | 1817 | 7602 |
Here are some great low fat breakfast recipes
Breakfast burrito recipe
This recipe is fun, fast and easy to make. It is saturated in low fat and contains avocado which has healthy fat and will keep you full for a long period of time.
This recipe is low in saturated fats and a good source of protein.
| Energy per 100g: | 436kJ - 104Cal |
| Fat per 100g: | 4.7g |
This recipe can serve 2
Ingredients:
- 2 Potatoes
- 2 Spring Onions
- 2 Slices Short Cut Bacon Diced
- ½ Capsicum Diced
- 3 Eggs
- ½ Avocado Chopped
- 1 Tomato Diced
- 2 Tortillas (Reduced Fat)
- Pierce Potatoes with skewer 4 or 5 times and microwave until cooked. Cool down and chop.
- Spray non stick frypan with olive oil spray and cook bacon until crispy then add spring onions for a further 2 mins.
- Add chopped potatoes, season with pepper and mix around in pan until incorporated with bacon and onions.
- Break eggs into bowl and beat with fork or Wisk (option to add a dash of milk). Season with pepper.
- Add egg mixture to pan moving them around with spatula until ¾ cooked, take off heat.
- Layout burritos, add mixture to half of burrito topping with tomato, avocado and cheese.
- Fold short sides in and bottom flap up and roll up tortillas.
- Option to place folded burrito into sandwich press and heat for 1 minute or serve untoasted.
Cottage Cheese Pikelets
This recipe is low in fats and a good source of protein.
| Energy per 100g: | 388kJ - 92Cal |
| Fat per 100g: | 2.0g |
This recipes can serve for 2
Ingredients:
- 250g cottage cheese
- 2 eggs
- 1/3 cup flour, sifted
- 1 teaspoon vanilla essence
- 1 teaspoon baking powder
- 120g Berries (blackberry/raspberry)
- 1 tablespoon caster sugar
- 1 Cup water
- Pinch of Salt
- Veg Oil Spray
- Combine cottage cheese and eggs.
- Add the flour, pinch of salt and baking powder until combined into a thick batter.
- Preheat small non stick fry pan over medium heat. Spray with the oil spray. Add small dollops of mix to the pan and cook until both sides are golden brown. (They are ready to flip when air bubbles start to appear on the surface).
- Place on a tray and keep warm (100C) in oven until all are cooked.
- Chop your berries finely and place in small saucepan with 1 cup water and sugar and simmer until reduced.
- Serve warmed pikelets onto plates, pour over berry sauce and serve immediately.
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