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Energy boosting eating plan

Start the day off on the right note and follow through with this high energy diet plan by dietitian Sally-Anne Livock.

BREAKFAST

Breakfast is an essential start to the day. It kickstarts your metabolism after the overnight fast and provides a great opportunity to get some dairy and fibre into your day. By giving your body the right fuel every morning, you reduce the risk of weight gain by elevating your metabolic rate and lowering the tendency to snack inappropriately. Choose one of the following options.

Cold Breakfast

» ¾ cup high-fibre, low-GI cereal (e.g. All Bran, Guardian, cooked raw oats) with 200mL skim milk, topped with ½ sliced banana

» 2 x hi-fibre Weet-Bix with 200mL skim milk, topped with sliced fresh fruit

» 150g low-fat yoghurt topped with ⅓ cup rolled oats and blueberries

» 1 cup fresh fruit salad with 200g low-fat yoghurt

Hot Breakfast

» 1–2 poached eggs on 1 slice sourdough with mushrooms

» ½ cup baked beans on wholegrain toast 

» ⅔ cup cooked porridge with 100mL skim milk, grated apple and cinnamon

» Omelette: 1–2 eggs, ¼ cup skim milk, 2 tablespoons grated reduced fat cheese with vegies such as capsicum, onion, spinach, mushrooms, tomato

»1 slice Burgen fruit toast topped with ricotta cheese and sliced pear

» Toasted English muffin with grilled cheese (40g) and tomato plus mushrooms 

  • Never skip breakfast.
  • If you are not hungry in the morning, try reducing what you eat in the evenings or schedule exercise before breakfast. 

NEXT: Lunch


LUNCH

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Lunch should always include protein, a low-GI carbohydrate, plenty of vegetables and a little fat. Select one item from each column with a glass or two of water.

Examples:

» Chicken Sandwich: 50g chicken + 2 slices wholegrain bread + avocado + salad

» Tuna Salad: 1 tin tuna + ½ cup quinoa + sliced capsicum and baby spinach + crushed nuts 

» Mountain bread + salmon + salad

» Toasted sandwich + ham + lots of salad

Café lunch?

» 2–3 small sushi rolls

» Order a sandwich or wrap on wholegrain bread without the butter, and with lots of salad

» Choose a warm salad with chicken, beef or lamb and lots of salad

NEXT: Snacks


SNACKS

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Morning and afternoon tea inspiration:

» 1 piece of fruit such as a banana or an apple

» ½ cup unsalted, raw nuts

» 200g tub low-fat natural yoghurt with frozen berries

» 4 apricot halves and 4 almonds

» ½ punnet of strawberries

» 250ml skinny latte

» Homemade smoothie with low-fat milk, yoghurt and frozen berries

» 1 cup air-popped popcorn

» 175g tub of Nestle Forme yoghurt

» 1 John West 61g Tuna to Go Lemon & Cracked Pepper

» 10 sakata crackers with salsa

» Vegie sticks (carrot, celery, capsicum, snow peas, asparagus, cauliflower) with salsa

» Small 100cal muesli bar: Uncle Toby’s Bodywise or Be Natural bar

» 2 Ryvita or corn thins with slice of low-fat cheese and tomato

» 1 can of Weight Watchers minestrone soup

» 40 g mini tub light Philli with carrot and celery sticks

NEXT: Drinks


DRINKS

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We need at least 1.5 to two litres (six to eight cups) of fluid a day, not including caffeine-containing beverages such as regular tea, coffee or cola. It is important to drink consistently across the day and remember if you are thirsty, you have waited too long between drinks.

Try having a drink before each meal and at snack times as it goes down easier on an empty stomach.

» Water (keep a water bottle with you)

» Try a squeeze of lemon or lime in cold or hot water

» Put a couple of pieces of cut-up fruit in a bottle of water in the fridge

» Try some plain mineral or soda water. You can add ¼ natural fruit juice or a squeeze of lemon/lime

» Herbal or green tea

 

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