Breakfast Choices

QuickLoss Meal Shake or

• 1 cup plain full fat unflavoured yoghurt (e.g. Jalna) with 5 fresh berries and 2 tsp LSA
• 2-3 poached eggs, grilled tomato, mushrooms and onion
• 3 egg omelette with chopped vegetables
• 2 hard boiled eggs with 1 slice of toasted wholegrain bread and 1 tsp fresh butter or hummus
• 1 bowl fresh fruit salad with 1 handful raw mixed nuts and 50-100g cheese
• 2 – 3 Tbsp Synd-X Slimming Protein powder smoothie, 6 fresh or frozen berries, 5 Tbsp coconut milk, water and ice – mix in blender.
• 1 medium fresh avocado, cut in half, topped with 100g canned fish or 100g feta cheese and fresh lemon juice
• 2 grilled lean lamb loin chops with grilled tomato, onion and mushrooms, and fresh parsley
• 1 bowl stewed fruit of choice with 1⁄2 cup full fat plain unflavoured yoghurt and 2 tsp LSA
• 4 Tbsp of high protein muesli, served with unsweetened milk and/or 3 Tbsp plain unflavoured full fat yoghurt and 1⁄2 cup of chopped fresh fruit
• 2-3 pieces of fresh fruit with 3 Tbsp plain acidophilus yoghurt and 2 tsp LSA

*Note: LSA = Ground Linseed, Sunflower seeds and Almonds available from Health Food Stores or make your own at home. Store in the freezer.

Snack Choices – Low Carb

• 1⁄2 cup raw nuts and seeds (almonds, Brazil, walnuts, cashews, hazelnuts, sesame seeds, sunflower seeds, pepitas etc)
• 1 piece raw fruit with 1 Tbsp raw nuts/seeds or 2.5cm cube cheese
• Synd-X Slimming Protein Powder Shake (made with non sweetened milk and 5 berries)
• 3 Tbsp plain unflavoured yoghurt with 5 fresh or frozen berries, stir in 2 tsp of Synd-X Protein Powder for extra sweetness and protein
• 1-2 Ryvita biscuits with cheese, tahini or hummus and sliced tomato
• Half an avocado with freshly squeezed lemon or lime and iodised sea salt
• 1⁄4 to 1⁄2 a Guilt Free Bar (Chocolate or Hazelnut) or QuickLoss bar – very low in carbohydrates and great to satisfy a strong sweet craving! See www.weightcontroldoctor.com.au
• Raw vegetable juice – carrot, beetroot, ginger, orange, fresh green herbs
• 100g can of seafood (sardines, salmon, crab meat, mackerel or tuna) – choose in brine rather than oil as the oil quality is often poor. Add your own high quality olive oil if desired, mixed with fresh lemon or lime juice, fresh chopped herbs and red onion (optional)
• Cheese – piece of approx 4 by 5 cm; choose unprocessed cheeses. Eat with sticks of celery, capsicum or carrot or 6 – 10 olives, or 4 sun-dried tomatoes
• Raw vegetables – Carrot, cucumber, zucchini, celery sticks or broccoli florets dipped into tahini, hummus or avocado freshly mashed
• 2-3 Tbsp of avocado dip or bean dip with sticks of raw vegetables or par- steamed vegetables (e.g. broccoli, cauliflower, snowpeas and zucchini).

Lunch Choices

QuickLoss Meal Shake or

• 2-3 hard boiled eggs with garden salad and 2 Ryvita crackers or 2 corn thins
• 2-3 eggs mixed with curry powder and iodised sea salt with garden salad
• Canned fish (salmon, tuna, sardines, mackerel) with fresh garden salad
• Fresh mixed raw salad with 1 to 2 grilled chicken breasts
• Grilled fish with steamed vegetables or fresh garden salad
• Vegetable and Prawn Stir Fry*
• Grilled Lamb with Fresh Tabouli*
• Chunky Vegetable and Lentil Soup*
• Pumpkin Soup*
• Cold roast meat with mixed salad and 1-2 Ryvita crackers or 2 corn thins
• Cheese approx. 100g, (choose any cheese except sliced processed cheese) and fresh garden salad and 1-2 Ryvita crackers spread with 2 tsp hummus
• Cheese approx. 100g (choose any cheese except sliced processed cheese), 1 apple, 1 orange, handful mixed raw nuts and seeds
• 1 bowl chicken and vegetable soup with 1-2 Ryvita crackers or 2 corn thins
• Grilled lean steak or 2 lamb loin chops with fresh garden salad or steamed vegetables
• Red meat, seafood or poultry – chopped into pieces and placed on skewer with vegetable pieces – grill or roast, and serve with a small garden salad
• Chicken roasted or grilled with skin removed – free range or organic if possible, with fresh salad
• 3 Tbsp plain unflavoured yoghurt with 2 pieces fresh fruit and 1 handful raw nuts
• You can have any cooked vegetables (eg left over from night before) with a fresh vegetable salad and 100g cheese or 100g canned fish
• If you’re not hungry, you can just have a raw vegetable juice and 1 handful raw nuts and seeds, or 2-3 Tbsp Synd-X Slimming Protein powder in milk

Dinner Choices

• Grilled or roast lamb with steamed or roast vegetables or a green bean and almond salad
• Chicken and Vegetable Soup*
• Tom Ka Gai (Coconut Chicken Soup)*
• Chicken and Pineapple Casserole*
• Grilled fish of choice with lemon or lime juice served with steamed vegetables and/or fresh salad
• Tofu and vegetable stir fry (sprinkle with grated cheese or handful ground nuts and seeds)
• 1 – 2 Salmon Patties with Plain Yoghurt Sauce and fresh salad*
• Kebabs made with pieces of different vegetables, seafood, or poultry or lean red meat with green salad
• Spicy Chickpea Patties and fresh salad*
• Stir Fry Chicken, Lamb, Beef or Seafood with Vegetables*
• Grilled steak or chops with baked vegetables and salad
• 1 medium bowl of meat and vegetable casserole
• Pumpkin Soup*
• Seafood Laksa*
• Stir fry beans and lentils with vegetables, chilli, ginger, onion, garlic.
• Roasted organic chicken with roast vegetables and/or fresh salad
• Grilled chicken breasts with steamed vegetables and salad

Dessert Choices – Low Carb

• 3 – 4 Tbsp plain unflavoured yoghurt with 5 fresh or frozen berries
• 2 pieces mixed chopped fresh fruit (apple, berries, oranges, passionfruit and mango)
• Handful mixed raw nuts
• 1 piece of fruit with 3 tablespoons of plain yoghurt
• Frozen Banana and Passionfruit dessert*
• Low Carb Apple and Pear Ice Cream*
• Poached Peaches with Mint*
• Low Carbohydrate Coconut Ice Cream*
• Smoothie made with Synd-X Slimming Protein Powder, 1⁄2 cup coconut milk, 1⁄2 cup water and 5 berries

Snack Choices – Low Carb

• 1⁄2 cup raw nuts and seeds (almonds, Brazil, walnuts, cashews, hazelnuts, sesame seeds, sunflower seeds, pepitas etc)
• 1 piece raw fruit with 1 Tbsp raw nuts/seeds or 2.5cm cube cheese
• Synd-X Slimming Protein Powder Shake (made with non sweetened milk and 5 berries)
• 3 Tbsp plain unflavoured yoghurt with 5 fresh or frozen berries, stir in 2 tsp of Synd-X Protein Powder for extra sweetness and protein
• 1-2 Ryvita biscuits with cheese, tahini or hummus and sliced tomato
• Half an avocado with freshly squeezed lemon or lime and iodised sea salt
• 1⁄4 to 1⁄2 a Guilt Free Bar (Chocolate or Hazelnut) or QuickLoss bar – very low in carbohydrates and great to satisfy a strong sweet craving! See www.weightcontroldoctor.com.au
• Raw vegetable juice – carrot, beetroot, ginger, orange, fresh green herbs
• 100g can of seafood (sardines, salmon, crab meat, mackerel or tuna) – choose in brine rather than oil as the oil quality is often poor. Add your own high quality olive oil if desired, mixed with fresh lemon or lime juice, fresh chopped herbs and red onion (optional)
• Cheese – piece of approx 4 by 5 cm; choose unprocessed cheeses. Eat with sticks of celery, capsicum or carrot or 6 – 10 olives, or 4 sun-dried tomatoes
• Raw vegetables – Carrot, cucumber, zucchini, celery sticks or broccoli florets dipped into tahini, hummus or avocado freshly mashed
• 2-3 Tbsp of avocado dip or bean dip with sticks of raw vegetables or par- steamed vegetables (e.g. broccoli, cauliflower, snowpeas and zucchini).