Impromy/Flexi Balanced Meal Recipe Guidelines
|Calories / Kilojoules||360-480 Calories (1,500-2,000kJ) per serve|
|Protein||2 units (200g) raw protein per serve|
|Vegetables||2 cups Free Food Vegetables (minimum) per serve|
|Fat||0-2 units fat per serve (1 unit = 1 tsp olive/canola oil)|
Flexi Control Day Meal Recipe Guidelines
|Vegetables||2 cups Free Food Vegetables (minimum) per serve|
Impromy & Flexi Light Meal Recipe Guidelines
|Protein||1 unit (100g) per serve|
|Carbohydrates||1 unit per serve|
|Vegetables||1/2 cup (75g) Free Food Vegetables (minimum) per serve|
|Fat||1 unit fat (optional) per serve|
Examples of Food units:
1 protein unit = 100g raw weight of lean meat, tofu, tempeh, seafood (tinned or fresh), 2 eggs or 100g cooked legumes (drained wet weight) or 35g dried legumes.
1 vegetable unit = 1 cup cooked or raw vegetables from the free food list (below).
1 fat unit = 1 tsp oil (such as canola or olive oil or use spray oil if preferred), regular margarine, pesto or curry paste, 20g avocado, or 10g nuts/seeds.
1 carbohydrates unit = 1 slice (35g) of wholegrain bread or toast, 2 wholegrain biscuits such as Vita Wheats, 1 medium potato, 1/3 cup rice or noodles (cooked), ½ cup pasta (cooked), 40g high fibre cereal.
Vegetables: Artichokes, Asparagus, Bean Sprouts, Beetroot, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Capsicum, Carrots, Cauliflower, Celery, Chilli, Chives, Choko, Corn, Cucumber, Eggplant, Fennel, Green Beans, Kale, Lettuce, Marrow, Mushrooms, Onion, Parsnips, Peas, Pumpkin, Radishes, Rhubarb, Silver Beet, Spinach, Swedes, Tomatoes, Turnip, Zucchini.
Condiments: Artificial Sweeteners, Barbecue Sauce, Chilli Sauce, Clear Soup, Curry Powder, Diet Jelly, Diet Topping, Fish Sauce, Garlic, Ginger, Herbs, Hoisin Sauce, Horseradish, Lemon, Mint Sauce, Mustard, Oil-free Salad dressing or mayonnaise, Parsley, Pickles, Soy Sauce, Spices, Stock Cubes, Tomato Paste, Tomato Sauce, Vegemite, Verjuice, Vinegar, Wasabi.
What’s Inside A High-Protein Meal?
Each ‘Classic’ day you enjoy a High-Protein Meal which consists of 2 units of protein (200g) accompanied by at least 2 cups of seasonal vegetables (from the list of Free Foods). 1 unit of protein is equivalent to 100g of seafood (tinned or fresh), chicken, pork, meat, tofu or 2 Eggs.
Control Day Meals
Control day meals use ingredients from the Free Foods list only. This includes at least 2 cups of free vegetables, as well as herbs, spices, vinegars, small amounts of allowed condiments or sauce, stock. As condiments, sauces and stocks are often high in salt, choose no-added or reduced-salt varieties and use these sparingly.
Konjac products are also allowed in Control day meals. Konjac is a root vegetable which is very low in kilojoules and high in fibre and water content. A range of Konjac pasta, noodle and rice products are available in most supermarkets (check out the health food isle) and these can make a great base for Control day meals.
If you are feeling peckish – then reach for any of the yummy vegetables and other free foods – tea, coffee, diet drinks, jelly on the free food list. You can enjoy these (sensibly) without being concerned you will ruin your progress. As they are quite filling you should find they help prevent you reaching for a sweet treat!
Program snacks may be a part of your program Classic days or you may want to enjoy them on your Flexi days.
A snack is a nutritious food 500KJ or less.
Snack examples include fruit, dairy, grains and other healthy options. Choosing the right snack between meals is important.
Your individual eating plan generated by the Flexi portal will include the appropriate number of snacks for you.
Fruit option examples:
1 medium piece of fruit (e.g. Banana, apple or pear)
1 cup canned fruit (in natural juice) or fresh fruit salad.
2 small pieces of fruit (e.g. plums, mandarins, apricots)
Dairy option examples:
1 tub (200g) low fat, diet yoghurt/ fat free plain Greek yoghurt
1 mug skinny latte
1 cup (250ml) skim/low fat milk
2 thin slices (30g) cheese
½ cup reduced fat custard
1 small handful (20g) unsalted uncoated nuts
2 tablespoons of seeds
A handful (30g) roasted chickpeas
20 pitted olives and small crisp bread
2 Ryvita or sandwich size Vita Wheat biscuits
1 Salada biscuit
4 premium hi-fibre biscuits
30g hommus or tzatziki, low fat dip
15 small rice crackers
3 cups of unbuttered air-popped popcorn
30g high fibre cereal
½ sachet quick oats ( made with water)
1 slice of raisin or plain toast with 1 teaspoon jam
Bars and Snack foods:
1 health or muesli bar (~40g)
1 single serve of packet soup (i.e. Continental Cuppa Soup)
Transitioning from Motivate to Advance or Sustain phases of the Impromy or Flexi program require the introduction of more whole foods in the form of a light meal to replace one or more meal replacements within your day. This “light meal” can be eaten at breakfast or lunch time or both. To help you with your transition from a meal replacement to whole foods, below are some guidelines for a light meal.
What is a light meal?
- 40g low GI, high fibre cereal with 250ml low-fat/skim
- 40g Untoasted Muesli topped with 200g low fat yoghurt plus 2tsp slivered almonds
- 40g cooked oats with 250ml low-fat/skim milk served with a drizzle (1tsp) of honey OR 20g sultanas and 2tsp seeds
- 1 slice of fruit toast + 1 teaspoon margarine + 200g tub reduced fat yoghurt
- 1 slice wholegrain toast with 1 tsp margarine, topped with ½ grilled tomato, 20g low-fat ricotta cheese and ¼ cup mushrooms and cracked pepper
Or as an occasional weekend treat try……
- 2 poached, boiled or scrambled egg served on 1 piece of wholegrain toast
- 2 x Prawn or Meat and vegetable rice paper rolls (can be purchased) Serve with a side salad and 1 small skim latte
- Open turkey avocado and cheese melt (1 slice wholegrain bread, 100g lean turkey breast plus 20g reduced fat cheese, 20g avocado and 1½ cups chopped lettuce, tomato and cucumber)
- Chicken and vegetable Mountain Wrap (1 slice mountain bread; 100g grilled chicken breast; served with 1 cup of preferred salad from free list vegetables topped with 40g reduced fat tatziki dip
- Chilli tuna and crisp breads (100g tuna drained mixed with 1tb sweet chilli sauce and 50g reduced fat cottage cheese and 1 stalk of celery finely chopped) serve on 4 crisp breads (eg. vita wheat or cruskits) with side salad, pepper to taste
- Pasta Salad – 1 cup cooked pasta with 100g Four bean mix, 40g reduced fat feta cheese, 1 medium diced tomato, 1 stick of diced celery and 1 cup chopped red onion. Mix altogether and enjoy. You can also add a dash of vinaigrette or oil free dressing to taste.
- Egg Roll – 1 small wholegrain roll with 2 hardboiled eggs, sliced, 1 cup of mixed salad vegetables and optional 20g avocado