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Days 1-7
Bread & Bakery
Mixed grain, rye or soy & linseed bread , 10 slices
Wholemeal pita pockets, 2*
Wholemeal crumpets, 2 rounds
Fruits
Banana, 1 small
Fresh fruit (e.g. apples, oranges, grapes, plums, berries) 14 pieces or serves
Kiwi fruit, 1 medium
Lemon, 2 medium (1 for juicing)
Orange for juicing, 1 small
Pineapple, raw, 250g
Strawberries, 3 medium
Watermelon, 300g
Vegetables
Asparagus, 3 medium spears (60g)
Avocado, 1 small
Baby corn, 8 spears (100g)
Basil leaves, 1 bunch fresh, 1 cup
Bay leaves, 2 leaves
Butternut pumpkin, 200g
Carrots, 2 medium
Celery, 1 piece
Cherry tomatoes, 5 whole
Eggplant (aubergine), 1 medium
Fresh ginger, 5g
Fresh parsley, 2 tbsp
Garlic, 3 cloves, finely chopped
Mixed salad (e.g. lettuce, tomato, cucumber, capsicum), 9 cups
Mixed vegetables, fresh or frozen (e.g. carrots, peas, beans, broccoli) 300g
Mushrooms, 100g
Onion, 3 medium
Oregano leaves, 2 tsp
Potatoes, any type, 3 medium, 1 small
Red capsicum, 3 medium
Red onion, 1 medium
Snow peas, raw, 40g, 12 pods
Spring onions, 3
Sweet potato, 350g
Tomato, 3 small
Vegetable crudités (e.g. carrot, celery, capsicum), 300g
Zucchini, 1 large or 2 medium
Chilled & Frozen Foods
Cheddar cheese, reduced-fat, 150g*
Cottage cheese, low-fat, 125g
Diet yoghurt (e.g. Nestle Diet), 4 x 200g tubs
Extra Light Cream Cheese, 125g
Feta, reduced-fat, 110g
Jarlsberg, Lite, 1 slice (20g)
Low-fat milk, 1.4L milk (5.25 cup), for tea/coffee
Low-fat vanilla yoghurt, 2 x 200g tubs
Margarine, reduced fat, 1 tsp
Mixed berries, frozen, 100g
Nestle Diet Creme Caramel, 1 tub
Skim milk, 250 mL
Meat, Poultry, Seafood
Blue eye cod, 2 x 180g fillets*
Chicken breast, no skin, 150g
Eggs, 10 medium*
Extra lean minced beef, 500g*
Ham, lean, 50g
Silverside, 60g
Sirloin steaks, lean, 2 x 150g steaks*
Pantry Items
Almonds, 20 nuts
Almonds, flaked, 1 tbs
Hazelnuts, 15g
Balsamic vinegar, 1 tsp
Black pepper
Beetroot, 1 medium can (100g)
Canned tomatoes, 3 x 400g cans*
Chick peas, 1 x 400g can
Chicken stock, salt-reduced, 20 mL
Diet lime cordial
Fat-free dressing, 6 tbsp
Honey, 4 tsp
Mayonnaise, reduced fat, 3 tsp (15g)
Multigrain crispbreads, 8
Mustard pickles, 1 tbsp
Natural muesli, untoasted, 60g
Nutmeg, ground, 2 tsp
Olive oil spray
Olive oil, 4 tsp
Sesame oil, 1 tsp
Oyster sauce, 2 tsp
Light soy sauce, 1 tbsp
Pasta, 1 cup
Pineapple in pineapple juice, 1/2 cup
Sea salt
Sesame seeds, 5g
Thyme leaves, dry, 2 tsp
Tomato paste, reduced salt, 3 tbsp (60g)
Tuna in springwater, 1 small can
Vegemite, 1 tsp
Weet-Bix, 2 biscuits
White pepper
White rice, 1/4 cup
Miscellaneous
Asian takeaway - Combination Vegetables, 1 cup
Asian takeaway - Steamed Rice, 1/2 cup
Asian takeaway - Beef in Black Bean Sauce, 1/2 cup
Cadbury Caramello Koala, 1 bar (20g)
Cafe latte, skim milk, 3 medium
Cappuccino, skim milk, 1 small
Coca-Cola Coke Zero, 1 can
Sushi Pack, 6 regular peices or 12 small pieces
White wine, 125 mL
*Denotes core foods used in recipes. The quantities indicated are for the full recipe, which usually serves 2, so you may wish to increase or decrease the quantity depending on how many people you're cooking for.
Days 8-14
Bread & Bakery
Mixed grain, wholemeal or sourdough bread, 5 slices
English muffin, 1 muffin
Wholemeal crumpets, 3 rounds*
Wholemeal rolls, 2 medium
Lebanese wraps, wholemeal, 2
Fruit
Bananas, 3 medium and 2 small
Fresh fruit salad, 1/2 cup
Fresh fruit, 11 pieces
Lemon, 1 medium (for juicing)
Lime, 1 small
Vegetables
Baby bok choy, 4 heads (1 bunch)
Baby corn, 100g
Baby potatoes, 3
Baby spinach, 1 bag
Basil leaves, 1 fresh bunch
Broccoli, 1 small head
Butternut pumpkin, 100g
Cabbage, white, 60g
Carrots, 1 large
Cherry tomatoes, 1 punnet, on the vine if possible
Cucumber, 1 small
Fresh parsley, 1 bunch
Garlic, 5 cloves
Ginger, fresh, 5g
Green beans, 200g
Lettuce, 2 medium leaves
Mixed salad, 5 cups
Mushrooms, 10 medium
Onion, 2 small
Red capsicum, 2 medium
Red onion, 1 large
Roma tomato, 2 large
Spring onions, 4
Vegetable crudites (e.g. carrot, celery, capsicum), 400g
Zucchini, 1 small
Chilled & Frozen Foods
Bocconcini, 60g
Cheddar cheese, reduced-fat, 40g
Cottage cheese, low-fat, 125g
Diet yoghurt (e.g. Nestle Diet), 7 x 200g tubs
Extra light cream cheese, 250g*
Feta, reduced-fat, 130g
Low-fat milk, 1.35L
Low-fat vanilla yoghurt, 1 x 200g tub
Margarine, reduced-fat, 1 tsp
Mixed berries, frozen, 200g
Nestle Diet Creme Caramel, 1 tub
Ricotta, reduced-fat (5%), 80g
Skim milk, 300 mL
Meat, Poultry, Seafood
Beef fillet, lean, 100g
Chicken breast, no skin, 100g
Chicken mince, 450g*
Eggs, 9 medium, free range if possible*
Extra lean minced beef, 200g*
Ham, lean, 50g*
Pork fillet, lean, 250g*
Prosciutto, 40g*
Roast beef, lean, 30g
Trout, fresh, 350g*
Tuna steak, 240g*
Pantry Staples
Black olives, 12 olives in brine, Ligurian preferred
Corn relish, 125g
Tomato relish, 50g
Mango chutney, 1 tbsp
Fat-free salad dressing, 4 tbsp
Ranch dressing, fat free, 1 tablespoon
Soy sauce, dark, 3 tsp
Sweet chilli sauce, 1/2 tablespoon
Baked beans, in tomato sauce, 1 small can (130g)
Beetroot, 1 medium can
Canned tomatoes, 1 can (400g)
Tomato paste, reduced salt, 4 tbsp
Canned peaches in natural juice
Pineapple in pineapple juice, 1/2 cup
Multigrain crispbread, 4
Instant oats, 1 tbsp
Natural muesli, untoasted, 60g
Oat bran, raw, 150g
Weet-Bix, 2 biscuits
Bi-carbonate soda, 1 tsp
Self-raising flour, 1 cups
Diet lime coridal, 1 tablespoon
Almonds, 20 nuts
Peanuts, 2 tsp (5g)
Pinenuts, 1 tablespoon
Olive oil spray
Olive oil, 50 ml
Vegetable oil, 1 tsp
Arborio rice, 2/3 cup
Brown rice, 1/4 cup
White rice, 2/3 cup
Pasta, 1 cup
Black pepper, 2 tsp
Chicken stock, salt-reduced, 250 mL
Dried shitake mushrooms, 20g (optional)
Mixed herbs, 1/2 tsp
Mixed spices, 1 tsp
Sea salt
White pepper
Vegemite, 1 tsp
Honey, 5 tsp
White sugar, 1 tsp
Brown sugar, 50g
Miscellaneous
Cafe latte, skim milk, 1 small and 1 medium
Cappuccino, skim milk, 1 small
Lifesavers Fruit Pastilles, 1 roll
Sake rice wine (16% Alc.), 10 mL
Takeaway rice paper rolls, not fried, 3 rolls
*Denotes core foods used in recipes. The quantities indicated are for the full recipe, which usually serves 2, so you may wish to increase or decrease the quantity depending on how many people you're cooking for.
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