Page 1 CSIRO Total Wellbeing diet – Week 3 Breakfast Lunch Dinner Monday 2 slices wholegrain toast Lite margarine 2 tsp 1 slice low fat cheese (10% fat) vegemite Low fat Café Latte 1 mug vegetable soup 1 slice of wholegrain bread, 1tsp lite margarine 100g cold lean roast beef and salad 1 piece of fresh fruit (150g) 200g piece of fish fried in 2 tsp olive oil with garlic, chopped tomatoes and parsley peas, carrots and cauliflower Low fat custard with stewed rhubarb sweetened with Equal™ Tuesday ¾ cup of Sultana Bran™ low fat milk – ½ cup 1 sliced banana Large baked potato 100g ham pineapple pieces 25g shredded cheese Peppered beef and mushroom stir fry (see recipe below) Wednesday 1 weetbix + ½ cup of allbran low fat milk – ½ cup 1 slice raisin toast + 1tsp lite margarine 1 sliced banana 1 slice of wholegrain bread with a 100g tin of salmon, tossed with onion, capsicum tomatoes and lettuce Lite salad dressing 1 piece of fresh fruit Thursday 1 sachet instant porridge (40g) cooked with ¾ cup of low fat milk – Tinned peaches 150g Friday ¾ cup high fibre cereal (eg Allbran™) with ½ cup low fat milk 1 tub low fat yoghurt 200g 25g cheddar or other cheese 4 Ryvita biscuits 1 pear 1 tub low fat yoghurt Saturday 2 slices raisin wholegrain toast Lite margarine 2 tsp Low fat Café Latte 1 slice of wholegrain bread 1 large mug pumpkin soup made with low fat milk Low fat dairy dessert eg Fruche Steak sandwich - 2 slices of wholegrain bread with 100g steak, lettuce, tomato and raw onion plus tomato sauce Light vegetable soup (less than 160KJ) 200g chicken breast fried in 2 tsp olive oil ½ cup mashed pumpkin with sprinkle of nutmeg plus zucchini and green beans 2 tsp grainy mustard Low fat yoghurt Italian Lamb Stew (see recipe below) Stewed apple and 1 small tub low fat custard 200g veal cutlets pan fried in 2 tsp olive oil with pesto topping with microwaved vegetables and steamed asparagus More stewed apple 2 egg omelette with 100g ham, zucchini and spring onion cooked with 2 tsp oil Tossed salad with Lite dressing Page 2 CSIRO Total Wellbeing diet – Week 3 Sunday Glass orange juice 2 eggs (poached, boiled or scrambled) with ½ tomato and mushrooms cooked in 2 tsp lite margarine 1 rasher lean bacon 1 slice wholegrain toast 1 tsp lite canola margarine Open Chicken sandwich (1 slice of wholegrain bread, 50g chicken, chutney 2 tsp, salad ) Coriander and Chilli Lamb Kebabs (see recipe below) plus 1/3 cup cooked rice Serve with mixed salad and mashed pumpkin 1 piece of fresh fruit Peppered Beef and Mixed Mushroom Stir-fry (Week 3 – Tuesday) 200g beef strips Good pinch cracked black peppercorns Good pinch Sichuan peppercorns 3 teaspoons canola oil ¼ onion, sliced thickly 1/2 cloves garlic, crushed 1/2 teaspoons freshly grated ginger 50g shitake mushrooms, halved 50g oyster mushrooms, halved 50g button mushrooms, halved 30ml mirin or sherry 2 teaspoons soy sauce 1 teaspoons cornflour 1/2 tablespoon water In a medium bowl, combine the meat and both peppercorns. Mix well. Heat the oil in a large fry-pan or wok and stir-fry meat in batches, remove from wok. Add onion, garlic and ginger and stir-fry until onion is transparent. Add mushrooms; stir-fry until lightly browned. Stir in the combined mirin, soy sauce, blended cornflour and water; stir until the mixture boils and thickens slightly. Return meat to the wok and mix to combine. Serve with a selection of vegetables. Page 3 CSIRO Total Wellbeing diet – Week 3 Italian lamb stew (Week 3 – Thursday) 3 tsp canola oil 1/4 onion, sliced 1/2 clove garlic 1/4 red capsicum, cut into 3cm cubes 200g diced leg of lamb freshly ground pepper 1/2 tsp fresh rosemary 1/4 tsp dried marjoram 1/4 cup red wine 2 tsp tomato paste Heat oil in a saucepan. Add onion, garlic and capsicum and cook until golden. Remove to a plate. Add meat and brown on all sides. Remove, and brown remaining meat. Return meat and vegetables to saucepan and season with pepper. Add herb and red wine and simmer until red wine reduces by half. Add tomato paste and enough water to surround meat. Cover and simmer for 1 hour or until meat is tender. Serve with a selection of salad or vegetables. Coriander and Chilli Lamb Kebabs ¼ onion, chopped ½ clove garlic, crushed ¼ cup roughly chopped coriander leaves and stems 30ml lemon juice 3 teaspoons canola oil ½ teaspoon ground coriander ¼ teaspoon garam marsala Chilli flakes, to taste + Pinch turmeric 200g diced lamb (Week 3 – Sunday) Soak bamboo skewer in warm water for at least ½ hour before required. This will stop them burning. Place all ingredients except meat in the bowl of a food processor and process until well combined. Thread meat on to skewers and place in a shallow dish. Pour over marinade and coat kebabs on all sides. Cover and marinate for at least ½ hour. Grill or barbecue kebabs on medium heat, turning occasionally, until cooked through. Brush kebabs with marinade left in dish during cooking time. Serve with a selection of salad or vegetables.