Meal Ideas for Weight Loss

Quick and Healthy Meal Combinations

The ideal healthy weight meal contains:

• Low GI carbohydrate - energy, fullness, vitamins, minerals

• Lean Protein - fullness, vitamins, minerals,

• Fruit or Vegetable - antioxidants, vitamins, minerals, very low calorie, fullness
• High fibre - fullness, digestion

The following easy healthy meal ideas meet the ideal meal structure listed above. While we encourage fresh foods we understand that in a busy lifestyle you may not always have the time to prepare from scratch. Therefore the following lists provide some quick and healthy ideas that you just have to combine with little preparation. Many of these foods can be kept in your kitchen cupboards or work place for those times when you need something quick.

Regular Healthy Breakfasts

• 1 cup of low fat/high fibre wholegrain cereal + pottle of skim yoghurt + skim milk + handful of berries + handful of seasonal fruit
• 1 handful of cooked oats/porridge + pottle of low fat yoghurt + handful of berries + handful of seasonal fruit
• Smoothie: Oats + trim milk + yoghurt + fruit
• FULLER - Breakfast Blend!

Occasional Breakfasts

• Protein shake – for a quick getaway

• Sandwich slice wholegrain toast + baked beans + piece of fresh fruit

• English muffin + cottage cheese chives + and tomato on top

• Wholegrain fruit toast + light ricotta cheese + 1/2c tinned fruit

• Sandwich slice wholegrain toast + poached egg/scrambled + grilled tomato and mushroom

• Pancake x 2 with wholemeal flour + yoghurt + berries + fresh fruit

Fast, Healthy Snacks - Morning tea or Afternoon tea

• 1 Pottle yoghurt

• 1 Piece of fresh fruit

• 2 Wholegrain crackers + tuna (<5g/100g fat) + salad vegetable

• 1 Rice wafer with cottage cheese, ham, dry coleslaw (no dressing)

• 2 Wholegrain crackers with tomato + Tbspn of grated low fat cheese

• 1 Pottle of yoghurt + Tbsp berries or Fresh Fruit

• 1 Snack bar <650kJ/bar

• 1 Can creamed rice 100g

• 1 Jelly and Fruit snack bowl

• 1 baked fruit stick with yoghurt

• Half a Sandwich

   

• Precooked rice & tuna
• Just add milk pasta + Tuna + salad/veggies/fresh fruit
• Wholemeal pita bread + tuna + light cottage cheese + salad, tomato
• Wholemeal pita bread + 2 falafel balls + salad, grated carrot, beetroot, tomato
• Wholemeal tortilla + fat-free ham + grated edam cheese + tabouli salad
• 2 slices wholegrain bread + baked beans + fruit
• Wholegrain bread roll + mashed boiled egg + coleslaw
• Baked potato + baked beans + grated light cheddar cheese + mushroom, tomato, onion
• Couscous+ salmon in spring water + spinach, broccoli, carrot
• 1/2c wholegrain rice + 1/3 tin chickpeas + 1 small tin of chicken in spring water + 1/2c frozen mixed vegetables
• Wholemeal pasta + fat-free ham + sprinkle parmesan + 1/2 tin canned tomatoes, zucchini, mushroom, carrot

Fast, Healthy Dinners

• Japanese Noodles + diced chicken pieces + spinach, mushrooms, broccoli, carrot + honey/soy sauce

• Rice risotto + trim pork + pineapple in juice, carrots, beans

• Precooked pasta pack + pasta sauce + frozen veggies

• Baked potato + frozen fish fillets +lettuce, tomato, capsicum and carrot salad

• Boiled potato + chicken fillets + peas, corn

• Wholegrain rice + chopped beef/schnitzel + spinach, mushrooms, broccoli, capsicum, corn + beef black bean sauce

• Couscous + Chicken/Beef skewers + grilled capsicum, carrot, zucchini

• Wholemeal pasta + smoked chicken breasts + asparagus, carrot, capsicum, tin crushed tomatoes

Occasional After Dinner 

• See afternoon snack suggestions

• 1 Scoop of low fat ice cream + fruit

• Custard (low fat milk) and fruit

• 1 Pottle of frozen yoghurt

• 1 Cup of popcorn – no butter

• Herbal tea,

• Low fat hot chocolate (99% fat free, low fat milk)

• Fruit based dessert

• Fruit ice block

Try our Effective Food Combination for Weight Loss. Click here.