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Healthy Eating Plan WEIGHT LOSS

Day 1
BREAKFAST
(250 calories)

(1200 Cal per day)

Day 5
1 Ultra Slim Meal Replacement Plus 1 breakfast fruit choice ___________________ 1 morning snack choice ___________________ 1 Ultra Slim Meal Replacement Plus Garden Salad (see p.2) 1 afternoon snack choice or 1 Ultra Slim bar ___________________ Curry in Thyme (6 Serves, suitable to freeze) Heat 1 Tbsp canola oil. Add 4 peeled and chopped brown onions, cup mild curry powder, 2 tsp fresh thyme, 6 garlic cloves crushed, 1 Tbsp grated ginger. Cook until soft. Add 4 chopped tomatoes and cup chopped coriander. Add 600g skinless chicken drumsticks or thighs. Cook for 10 mins. Stir in 2 cups chicken stock. Simmer uncovered for 15 mins. Divide into 6. Serve with cup cooked Basmati rice, cup sliced green beans and 4 golden squash.

* Write in your choices of BREAKFAST FRUITS and MORNING/AFTERNOON/EVENING SNACKS for 7 days. Remember to add your choices to the weekly shopping list.

Day 2
1 Ultra Slim Meal Replacement Plus 1 breakfast fruit choice ___________________ 1 morning snack choice ___________________ 1 Ultra Slim Meal Replacement Plus Light Coleslaw (see p.2) 1 afternoon snack choice or 1 Ultra Slim bar ___________________ Fish Parcel (1 Serve) Place 1 white fish fillet (100g) onto a large piece of foil on a baking tray. Arrange fish in the middle. Layer with tomato sliced, brown onion thinly sliced and 1 tsp lemon juice. Sprinkle with tsp plain flour. Season to taste. Fold edges to seal into a parcel. Bake at 180C for ~ 20 mins until cooked. Serve with 4 new potatoes, cup carrot strips and cup broccoli.

Day 3
1 Ultra Slim Meal Replacement Plus 1 breakfast fruit choice ___________________ 1 morning snack choice ___________________ 1 Ultra Slim Meal Replacement Plus Mediterranean Salad (see p.2) 1 afternoon snack choice or 1 Ultra Slim bar ___________________ Pesto Verdura (1 Serve) Microwave or steam 1 cup broccoli florets until just tender. Process in a blender with clove garlic, 1 tsp lemon juice, 1 Tbsp low-fat ricotta cheese, 1 Tbsp parsley, 2 tsp sunflower seeds. Add a little vegetable stock or water if necessary to blend to a sauce consistency. Season to taste. Cook 2/3 cup (75g) dry wholemeal spiral pasta in plenty of boiling water until tender. Stir through sauce. Serve with a fresh Garden Salad (see p.2).

Day 4
1 Ultra Slim Meal Replacement Plus 1 breakfast fruit choice ___________________ 1 morning snack choice ___________________ 1 Ultra Slim Meal Replacement Plus Mexican Slaw (see p.2) 1 afternoon snack choice or 1 Ultra Slim bar ___________________ Tasty Teriyaki (1 Serve) Combine 2 tsp of soy sauce, 1 Tbsp teriyaki or tomato sauce, tsp dry sherry, tsp honey, clove crushed garlic and tsp grated ginger in a glass bowl. Place 80g lean sirloin or fillet steak into marinade and coat meat on both sides. Cover and refrigerate for 2 hrs or overnight. Grill steak in a non-stick pan or BBQ until cooked. Remove from pan to rest 5 mins. Bring to the boil the remaining marinade and pour over steak. Serve with cup cooked sweet potato, cup snow peas and cup carrots.

Day 6
1 Ultra Slim Meal Replacement Plus 1 breakfast fruit choice ___________________ 1 morning snack choice ___________________ 1 Ultra Slim Meal Replacement Plus Asparagus Salad (see p.2) 1 afternoon snack choice or 1 Ultra Slim bar ___________________ Fish n Jacket (1 Serve) Wash potato (150g), prick skin and microwave until cooked or bake in an oven at 180C for 1-1 hrs. Remove from oven. Cut a lid in the top and scoop out contents into a bowl. Mash potato with fork until smooth. Add 100g can of drained tuna and mash together with 1 tsp lemon juice, 1 Tbsp low-fat ricotta cheese and 1 Tbsp of chopped chives. Mix to combine. Gently place mixture back into potato jacket. Sprinkle with 1 tsp parmesan. Bake for 15 mins or until hot. Serve with a fresh Garden Salad (see p.2). 1 evening snack choice ___________________

Day 7
1 Ultra Slim Meal Replacement Plus 1 breakfast fruit choice ___________________ 1 morning snack choice ___________________ 1 Ultra Slim Meal Replacement Plus Spinach & Tomato Salad (see p.2) 1 afternoon snack choice or 1 Ultra Slim bar ___________________ Super Pasta Soup (4 Serves, suitable to freeze) Cook 1 cups (120g) of dry wholemeal spiral pasta. Drain. Heat 2 Tbsp chicken stock and add 1 large chopped brown onion. Cook until soft. Add 4 cups chicken stock, a 500mL jar of tomato pasta sauce, 1 tsp oregano and boil uncovered for 15 mins. Add 440g can of 4 bean mix (rinsed and drained), 2 medium chopped zucchini and cook for a further 10 mins. Add cooked pasta, 2 Tbsp chopped parsley and stir through until hot. Divide into 4. Serve with 1 slice of wholegrain bread or a small dinner roll (no butter). 1 evening snack choice ___________________

* MY CHOICES Morning Snack

(45 calories)

1 Ultra Slim Meal Replacement Plus 1 breakfast fruit choice ___________________ 1 morning snack choice ___________________ 1 Ultra Slim Meal Replacement Plus Garden Salad (see p.2) 1 afternoon snack choice or 1 Ultra Slim bar ___________________ Chicken Stir Fry (1 Serve) Cut 100g skinless chicken breast into thin strips. Heat tsp canola oil and add 2 sliced spring onions and 1 tsp grated ginger. Add chicken and cook until golden. Stir in cup capsicum strips, cup broccoli florets, cup shredded cabbage and carrot cut into thin strips. Cook until vegetables are tender. Stir through cup cooked egg noodles, 1 tsp sweet chilli sauce and 1 tsp soy sauce until combined and heated.

* MY CHOICES LUNCH
(250 calories)

Afternoon Snack
(150 calories)

* MY CHOICES DINNER
(355 calories)

Alternative Dinner Recipes (see pp.4-7): Vegetarian Chicken Red Meat Fish

Evening Snack
(150 calories)

1 evening snack choice ___________________

1 evening snack choice ___________________

1 evening snack choice ___________________

1 evening snack choice ___________________

1 evening snack choice ___________________

* MY CHOICES

Day 1
NUTRITIONAL INFORMATION
Energy: 5040 kJ 1200 kcal Protein: 75g Fat: 20g Carb: 175g Fibre: 32g

Day 2
Energy: 5040 kJ 1200 kcal Protein: 75g Fat: 20g Carb: 180g Fibre: 30g

Day 3
Energy: 5040 kJ 1200 kcal Protein: 55g Fat: 20g Carb: 200g Fibre: 31g

Day 4
Energy: 5040 kJ 1200 kcal Protein: 55g Fat: 20g Carb: 200g Fibre: 30g

Day 5
Energy: 5040 kJ 1200 kcal Protein: 70g Fat: 20g Carb: 180g Fibre: 30g

Day 6
Energy: 5040 kJ 1200 kcal Protein: 75g Fat: 20g Carb: 175g Fibre: 30g

Day 7
Energy: 5040 kJ 1200 kcal Protein: 55g Fat: 20g Carb: 200g Fibre: 35g

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FOOD EXCHANGE TABLES

BREAKFAST FRUIT CHOICES

Below is a list of snacks that can be substituted according to your preference. Write your BREAKFAST FRUIT CHOICES for 7 days in the healthy eating plan. Remember to add your choices to the weekly shopping list.

Select ONE

Orange 1 small orange (140g) Rockmelon 1 cup cubed rockmelon (160g) Pineapple cup fresh pineapple (100g)

Kiwi Fruit 1 medium kiwi fruit (100g) Plum 1 large plum (120g) Cherries 12 medium fresh cherries (75g)

Strawberries 1 cup strawberries (200g) Pear medium pear (90g) Honeydew melon 1 cup cubed honeydew (150g)

Grapefruit 1 medium grapefruit (200g) Nectarines 2 small nectarines (120g total) Grapes 11 grapes (65g)

Apple 1 small apple (90g) Passionfruit 4 small passionfruit (200g) Banana small banana (65g)

Mandarins 2 small mandarins (140g total) Peach 1 medium peach (115g) Tangerine 1 small tangerine (85g)

MORNING SNACK CHOICES (~45 calories each)

Below is a list of snacks that can be substituted according to your preference. Write your MORNING SNACK CHOICES for 7 days in the Healthy Eating Plan. Remember to add your choices to the weekly shopping list. Hot Chocolate 1 sachet 99% fat free hot chocolate drink. Hot water. Empty contents of 1 sachet into a cup add hot water and stir. Flat White Coffee powder Hot water 1 Tbsp (30mL) reduced fat milk 1 teaspoon of sugar (optional) White Tea Tea of your choice Hot water 1 Tbsp (30mL) reduced fat milk 1 tsp sugar (optional) Milk cup (125mL) skim milk or cup fat free soy milk Vegetable Juice 200mL vegetable juice Fruit Juice 100mL 100% fruit juice Granita Iced Drink cup (125mL) flavoured drink made with crushed ice

Select ONE

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FOOD EXCHANGE TABLES (CONT'D)

LUNCHTIME SALAD CHOICES

Below is a list of lunchtime salads that can be substituted according to your preference. When substituting current lunchtime salad choices in the Healthy Eating Plan, remember to delete current recipe ingredients from weekly shopping list and add new recipe ingredients. Light Coleslaw (1 serve) cup white cabbage, shredded cup red cabbage, shredded cup carrot, grated 1 Tbsp 97% fat-free mayonnaise 1 tsp white vinegar Mix all ingredients together with dressing. Garden Salad (1 serve) 1 cup lettuce leaves small carrot, sliced 1 celery stalk, chopped tomato, sliced Mediterranean Salad (1 serve) 1 tomato, sliced 1 small Lebanese cucumber, sliced 6 olives (in brine, drained) 1 Tbsp parsley, chopped Toss ingredients. Dress with 1 tsp fat-free salad dressing. Mexican Slaw (1 serve) 1 cup cabbage, shredded red Spanish onion, finely chopped 4 radishes, thinly sliced red capsicum, chopped 1 Tbsp coriander, chopped Toss all ingredients. Dress salad with mixture of 2 tsp lime juice, 1 tsp sweet chilli sauce and clove garlic crushed. Asparagus Salad (1 serve) 1 cup lettuce leaves 6 asparagus spears, drained 5 cherry tomatoes 1 small Lebanese cucumber, sliced cup capsicum, sliced Dress salad with 1 tsp fat-free salad dressing or balsamic vinegar. Spinach & Tomato Salad (1 serve) 1 cup English spinach leaves cup brown onion, thinly sliced 6 cherry tomatoes, halved 2 tsp parmesan, grated Toss salad and dress with 1 tsp balsamic vinegar before serving.

Toss all ingredients. Dress with 1 tsp fat-free salad dressing or lemon juice or balsamic vinegar.

AFTERNOON & EVENING SNACK CHOICES (~150 calories each)

Below is a list of snacks that can be substituted according to your preference. Write your AFTERNOON & EVENING SNACK CHOICES for 7 days in the Healthy Eating Plan. Remember to add your choices to the weekly shopping list. Crackers & dip 15 rice crackers (25g) (97% fat free) 1 Tbsp low fat hummus or tzatziki dip I Ultra Slim Snack Bar (available in Classic Cherry, Dark Cherry and Golden Apricot) Fresh fruit salad 1 cups of chopped fresh fruit Savoury crackers 2 Ryvitas with cup low fat cottage cheese 1 small tomato sliced Sorbet 2 scoops (~125g) Vitari Crackers & vegemite 4 Vita-Weat crackers scrape of Vegemite 2 Tbsp low fat ricotta Cheese & veg dips cup cottage cheese with chives/onion Cut into sticks: - 1 celery stalk - 1 medium carrot Light ice cream 2 scoops (100g) Light ice cream Popcorn 4 cups air-popped pop corn Do not add any fat Baked beans 130g can baked beans in tomato sauce Pretzels (low fat) Pretzel twists, 20 each

Savoury (Select one)

Sweet (Select one)

Toasted crumpet 1 wholemeal crumpet 1 Tbsp honey Do not add any fat Sultanas & seeds 2 Tbsp (30g) sultanas 1 Tbsp (11g) sunflower seeds

Toasted fruit loaf 1 slice fruit loaf 2 tsp jam

Frche 125g tub Frche Light

Fruit (Select one)

Dried apricots 10 dried apricots

Mango 1 fresh mango (~250g)

Melon medium rockmelon (600g)

Fruit snack pack 220g can fruit in natural juice

Low fat frozen yoghurt 200g tub of low fat fruit yoghurt Freeze and serve Jellied fruit cup canned fruit in natural juice cup diet jelly

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FOOD EXCHANGE TABLES (CONT'D)

ALTERNATIVE DINNER CHOICES

When substituting current dinner choices in the Healthy Eating Plan, remember to delete current recipe ingredients from weekly shopping list and add new recipe ingredients.

VEGETARIAN
Below is a list of vegetarian dinners that can be substituted according to your preference. Tofu & Vegetable Stir Fry Vegetable Pizza Chick Pea Chilli (1 serve) (1 serve) (6 serves, suitable to freeze) 100g tofu, cubes tsp canola oil clove garlic, crushed 6 snow peas cup bean sprouts capsicum, sliced small carrot, sliced 1 celery stalk, sliced 1 Tbsp oyster sauce cup cooked egg noodles Heat oil in wok/pan. Add tofu and cook until golden. Remove from pan. Add garlic to the wok and remaining vegetables. Cook until just tender. Return tofu and stir through oyster sauce and noodles until hot. 1 wholemeal pita bread 1 Tbsp pizza sauce tomato, sliced cup mushrooms, sliced 5 olives, sliced 2 Tbsp low fat mozzarella Fresh herbs (optional) Pre-heat oven 200C. Place pita bread base onto an oven tray. Spread with pizza sauce and layer with vegetables. Sprinkle with herbs and cheese. Bake for 20 minutes or until brown and crispy. cup burghul (cracked wheat) 2 Tbsp olive oil 1 large brown onion, chopped 2 cloves garlic, crushed 1 tsp chilli powder 2 tsp ground cumin 1 tsp cayenne pepper 2 x 400g can tomatoes 3 cups vegetable stock 440g can kidney beans 2 x 300g can chick peas 310g can corn kernels 2 Tbsp tomato paste Soak burghul in 1 cup hot water for 10 mins. Heat oil, add onion and cook until soft. Add garlic, spices and cook for 1 min. Add crushed tomatoes, stock and burghul. Bring to boil for 10 mins. Stir in drained and rinsed beans, corn and tomato paste. Simmer for 20 mins. Divide into 6 portions. Suitable to freeze.
Note: Burghul, Bourghal or Burgul is otherwise known as cracked wheat and can be found in the health food section of the supermarket.

Sweetcorn Omelette (1 serve) 1 whole egg 2 egg whites 125g can corn kernels 1 Tbsp parsley, chopped 1 Tbsp chives (optional) 1 tsp parmesan, grated Whisk whole egg and egg whites with 1 Tbsp water. Season. Pour into a non-stick or lightly oiled pan. When egg is nearly set sprinkle with corn kernels, chopped herbs and 1 tsp grated parmesan. Fold in half and serve with fresh
Garden Salad (see p.2).

Country Potato (1 serve) 1x 200g potato 125g can sweet corn kernels 1 Tbsp capsicum, diced celery stalk, diced 2 Tbsp low-fat plain yoghurt tsp mustard (optional) 3 tsp parmesan cheese, grated. Pre-heat oven 180C. Wash and prick potato. Cook for 11 hrs until tender. (Alternatively microwave.) Cut a lid off the top, scoop out the contents and mash until smooth. Add all ingredients and mix well. Refill the potato jacket. Replace lid and return to oven for 15 mins until hot. Serve with fresh Garden
Salad (see p.2).

Vegetable & Lentil Pilaf (1 serve) celery stalk, chopped carrot finely, chopped small brown onion, chopped tsp mild curry powder tsp ground cumin tsp celery salt cup rice cup brown lentils tsp fresh ginger, grated 1 Tbsp parsley, chopped 2 cups water Combine all ingredients (except parsley) into a pan. Bring to the boil, then simmer with the lid on for 40 minutes until the rice and lentils are tender and the water has been absorbed. (Note: if the mixture becomes too dry during cooking add a little extra water). To serve loosen mixture with fork and sprinkle with parsley.

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FOOD EXCHANGE TABLES (CONT'D)

ALTERNATIVE DINNER CHOICES (CONT'D)

When substituting current dinner choices in the Healthy Eating Plan, remember to delete current recipe ingredients from weekly shopping list and add new recipe ingredients.

CHICKEN
Below is a list of chicken dinners that can be substituted according to your preference. Tipsy Chicken Chicky Burger Chicken lOrange (1 serve) (1 serve) (1 serve) 120g skinless chicken breast tsp canola oil clove garlic, crushed brown onion, chopped cup mushrooms, sliced celery stalk, chopped cup capsicum, sliced cup dry white wine 1 tsp plain flour 2 tsp tomato paste cup cooked Basmati rice Brush pan with oil and cook chicken until golden and almost cooked (~6 mins). Add garlic and onion and cook until soft. Add remaining vegetables. In a bowl combine wine, flour and tomato paste, mix until smooth. Pour over chicken and stir through until the sauce thickens. Cover and cook for a further 10 minutes, until the vegetables are tender. 1 skinless chicken breast clove garlic, crushed 1 tsp lemon juice 2 tsp soy sauce tsp sugar 1 grain bread roll 2 tsp 97% fat free mayonnaise 2 lettuce leaves 3 slices beetroot carrot, grated Mix marinade ingredients (garlic, juice, soy, and sugar) in a glass bowl. Add chicken breast and cover. Allow the flavours to infuse for 1-2 hours. Grill or cook chicken in nonstick pan until cooked. Meanwhile split the roll and toast (optional). Spread with low-fat mayonnaise. Layer with slices of chicken and top with beetroot slices, grated carrot and lettuce. 1 skinless chicken breast clove garlic, crushed brown onion, chopped 1 Tbsp orange juice tsp orange rind 1 Tbsp powdered French onion soup 1 Tbsp dry white wine tsp brown sugar 1 Tbsp water 1 tsp canola cup cooked Basmati rice 6 snow peas 5 cherry tomatoes Heat oil in pan. Add chicken and cook until golden. Remove from pan. Add garlic, onion and stir until tender. Add orange juice, rind, wine, sugar, water and soup mix. Stir until well combined. Return chicken to pan. Cover and simmer on low heat for 20 mins until chicken is tender and sauce has thickened. Serve with rice, cherry tomatoes and steamed snow peas. Chicken Cacciatore (6 serves, suitable to freeze) 1kg skinless chicken drumsticks 1 brown onion, finely chopped 1 clove garlic, crushed 2 x 400g cans tomatoes 300g mushrooms, sliced 1 Tbsp tomato paste 1 /3 cup dried red lentils cup seedless black olives 1 cup chicken stock tsp dried oregano 2 Tbsp parsley, chopped Heat non-stick pan. Add drumsticks and lightly brown then remove. Add onion and garlic to the pan and cook until tender. Add canned tomatoes crushed together with juices, mushrooms, paste, lentils oregano and stock. Return chicken and simmer covered for 30 mins. Before serving stir in olives and parsley. Divide into 6. Suitable to freeze. Serve hot with a fresh Garden Salad (see p.2). Quick Chicken n rice (1 serve) 1 skinless chicken breast cup cooked Basmati rice cup green beans cup carrot, strips cup broccoli florets Parsley Herbs & spices Trim chicken of any fat. Sprinkle with your favourite spices or herbs. Grill or cook chicken in non-stick. Serve with cup cooked rice, cup each of steamed or microwave green beans, carrots and broccoli. For extra flavour cook the rice in vegetable stock. Sprinkle with chopped parsley. Chicken & Kumara (1 serve) 1 skinless chicken breast 1 Tbsp basil, shredded 2 tsp white wine vinegar 1 tsp lemon juice clove garlic, crushed tsp sugar 1 tsp olive oil brown onion, sliced 1 cup sweet potato, sliced 1 cup broccoli florets 6 snow peas Prepare a marinade of basil, vinegar, juice, garlic and sugar in a glass bowl. Slice chicken and immerse in marinade. Cover and refrigerate for 2 hours or overnight. Cook sweet potato until just tender in the microwave or steamed. Heat oil in wok, Add onion and cook until soft. Add chicken and cook until golden. Remove from wok. Add sweet potato (kumara) and cook for 3 mins. Return chicken, snow peas, broccoli and marinade. Cook until hot.

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FOOD EXCHANGE TABLES (CONT'D)

ALTERNATIVE DINNER CHOICES (CONT'D)

When substituting current dinner choices in the Healthy Eating Plan, remember to delete current recipe ingredients from weekly shopping list and add new recipe ingredients.

RED MEAT
Below is a list of red meat dinners that can be substituted according to your preference. Chilli Con Carne Bolognese Beef Stir Fry (6 serves, suitable to freeze) (4 serves, suitable to freeze) (1 serve) 300g low-fat beef mince 1 medium brown onion, chopped 2 cloves garlic, crushed 425g can kidney beans, drained 1 cup celery, finely chopped 425g can tomatoes, crushed cup tomato paste cup water 2 tsp chilli powder 1 tsp sugar Mix onion, garlic and mince. Brown in non-stick pan. Add kidney beans, celery, tomatoes, paste, water, chilli, sugar and season. Simmer for 50 minutes. Stir occasionally. Divide into 6 serves (suitable to freeze). Serve with cup cooked rice and a fresh Garden Salad (see p.2). 350 g low fat beef mince 1 brown onion, finely chopped 1 clove garlic, crushed 1 celery stalk, chopped 1 tsp olive oil 425g can tomatoes 1 can (140g) tomato paste tsp ground oregano Heat oil. Cook onion, garlic and celery until tender. Add mince and brown. Add tomatoes, paste and oregano. Season. Simmer for 45 minutes. Divide into 4 serves. Serve with cup cooked pasta and a fresh Garden Salad (see p.2). 60g lean beef strips tsp canola oil clove garlic, crushed brown onion, chopped cup bean sprouts cup capsicum, strips 6 snow peas, sliced cup cooked egg noodles 1 Tbsp oyster sauce Spray a hot wok with canola. Brown beef strips. Remove and set aside. Add garlic and onion. Cook until soft. Add remaining vegetables. Return beef and stir through together with cup cooked noodles and 1 Tbsp oyster sauce until hot. Oriental Mince (4 serves) 250g low fat beef mince 1 cup brown onion, chopped 2 tsp canola oil cup mushrooms, sliced 1 clove garlic, crushed 1 Tbsp fresh ginger, grated 1 cup capsicum, chopped 1 cup long-grain rice 1 cup cabbage, shredded 2 cups chicken stock 1 Tbsp soy sauce 2 tsp sugar cup parsley, chopped Heat oil and brown mince, onion, mushrooms, garlic, ginger and capsicum. Add rice and stock. Bring to boil, cover and simmer for 12 mins. Add cabbage and cook for further 3 mins. Add soy, chilli, sugar and mix. Serve sprinkled with parsley. Divide into 4. Stroganoff (4 serves, suitable to freeze without yoghurt added) 400g lean beef strips 1 tsp canola oil 1 brown onion, chopped 1 clove garlic, crushed 1 cup mushrooms, sliced cup water 2 tsp cornflour 1 beef stock cube 1 Tbsp tomato paste cup water cup plain low-fat yoghurt Heat oil and brown beef. Remove from pan. Add onion, garlic, mushrooms and water cook until tender. Mix cornflour with water to form smooth paste then add stock cube and tomato paste. Slowly add to pan. Stir until thick and smooth. Return meat to simmer for 5 mins until cooked. Before serving stir in yoghurt. Divide into 4 serves. Serve with cup cooked pasta, cup green beans and cup carrots. Thai Beef (1 serve) 100g lean beef strips clove garlic, crushed cup capsicum, strips 100g bok choy 2 spring onions, sliced 1 piece broccoli 1Tbsp lime juice 2 tsp sweet chilli sauce 2 tsp fish sauce 1 Tbsp fresh coriander 1 Tbsp fresh mint packet (40g) 99% fat free 2 minute noodles tsp canola oil (spray) Cook noodles, drain. Heat wok and spray with oil. Add beef and cook until brown. Remove from pan. Add capsicum and garlic for 1 min. Add bok choy, broccoli and spring onion and cook for 2 mins. Add lime juice, chilli and fish sauce, herbs, noodles and beef. Cook until heated through.

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FOOD EXCHANGE TABLES (CONT'D)

ALTERNATIVE DINNER CHOICES (CONT'D)

When substituting current dinner choices in the Healthy Eating Plan, remember to delete current recipe ingredients from weekly shopping list and add new recipe ingredients.

FISH
Below is a list of fish dinners that can be substituted according to your preference. Seafood Stir Fry Baked Crumbed Fish Surf Burger (1 serve) (1 serve) (1 serve) 100g white fish fillet 1 tsp canola oil clove garlic, crushed small red chilli, chopped 1 tsp lemon grass, chopped 6 snow peas, sliced 1 cup bok choy, chopped 2 tsp fish sauce 1 spring onion, chopped 1 Tbsp basil, chopped 1 tsp coriander, chopped Cut fish into small cubes. Heat oil in wok or pan. Add chilli, fish, lemon grass, garlic, snow peas and bok choy. Cook for 2 mins or until fish has almost cooked. Add fish sauce, spring onion, herbs and cook until hot. Serve with cup steamed rice. 125g white fish fillet 2 tsp plain flour 1 stock cube crumbled tsp curry powder Egg wash (1 egg + 2 Tbsp water) 2 Tbsp breadcrumbs tsp canola oil (spray) Pre-heat oven to 180C. Dry fish fillet with paper towel. Mix together flour, stock cube, curry powder. Place onto a small plate. Dip fish into flour mixture and pat off excess. Dip fillet into egg wash followed by breadcrumbs. Place fillet onto a baking tray (spray tray with oil or place onto baking paper). Bake at 180C for 20 minutes (10 minutes each side). Serve with lemon wedges, 1 medium jacket or boiled potato and a fresh Garden Salad (see p.2). 100g white fish fillet 1 grain bread roll or 2 slices of bread 1 Tbsp 97% fat free mayonnaise 3 slices beetroot cup carrot, grated 2 lettuce leaves Grill fish fillet until cooked. Toast bread and spread with mayonnaise. Layer with beetroot, fish, grated carrot and lettuce leaves. Herbed Tuna Steaks (1 serve) 100g tuna steak tsp olive oil 1 slice day-old bread cup fresh herbs Egg wash (1 egg + 2 tsp skim milk) Place bread and herbs into blender and process to a fine crumb. Prepare egg wash. Dip tuna steak into egg wash then into herb crumbs. Heat olive oil in pan. Cook tuna over high heat for 2 minutes on each side. Season to taste. Serve with lemon wedges, 3 new potatoes boiled/steamed and a fresh Garden Salad (see p.2). Italian Fish (1 serve) 100g white fish fillet cup tomato pasta sauce cup cooked pasta Place pasta sauce into a pan and heat. Place fish over hot sauce and season. Cover pan and cook on a medium heat for 5 minutes or until the fish easily flakes. Serve with cup cooked pasta. Sprinkle with parsley and serve with a fresh Garden Salad (see p.2). Filo Fish (1 serve) 100g white fish fillet 1 tsp lemon juice 2 tsp fresh herbs 1 sheet Filo pastry 1 tsp skim milk cup couscous cup vegetable stock Pre-heat oven to 180C. Sprinkle fish fillet with lemon juice, herbs and wrap in filo pastry forming a parcel. Brush top with skim milk. Season. Bake at 180C for 20 minutes until golden. Meanwhile, bring stock to the boil in a pan. Add couscous. Remove from heat, stir and cover. Stand for 5 minutes until stock has absorbed. To serve break up couscous with a fork. Place on a plate with fish parcel and served with a fresh Garden Salad (see p.2) and lemon wedges.