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CSIRO Total Wellbeing diet – Week 5
Breakfast
Lunch
Dinner
Wrap made with 1 wholemeal
Lebanese flatbread, 100g lean rare
roast beef, sliced cucumber, tomato
and rocket with horseradish
Minestrone with meatballs
(recipe below)
Low-fat custard (200g) with canned fruit
(150g unsweetened)
1 wholemeal crumpet, 1
tsp margarine, low-joule
jam
1 mug (250ml) low-fat
cappuccino or café latte
1 piece of fruit
2 slices of wholegrain bread with
100g pastrami, 50g reduced fat
cheddar cheese, sliced onion and
lettuce
Baked fish (200g) with capers, cherry
tomato, lemon juice and 2 tsp olive oil
Serve with salad and oil-free salad
dressing
1 piece of fruit
Wednesday
1 sachet instant porridge
(40g) cooked with 250ml
low-fat milk
1 piece of fruit
1 slice wholegrain toast with ½ cup
baked beans and 100g ham
with salad of lettuce, rocket and
spinach with oil-free salad dressing
1 piece of fruit
Thursday
200g low-fat diet yoghurt
1 cup high-fibre breakfast
cereal
1 piece of fruit
One mug of tomato soup
(made with 250ml low-fat milk)
1 wholegrain bread roll (70g) with 100g
turkey, cranberry sauce and lettuce.
1 cup high-fibre breakfast
cereal with low-fat milk
(250ml) and a piece of
fruit
Wholegrain bread roll (70g) with
canned salmon (100g), chopped
onion, 1 cup Greek salad (1 tsp olive
oil) and two cubes of low-fat fetta
chese.
Monday
Tuesday
Friday
1 cup high-fibre breakfast
cereal with low-fat milk
(250ml) and a piece of
fruit
Coriander and Chilli Lamb Kebabs
(recipe below) served with steamed
vegetables (eg broccoli, squash and
carrots)
1 low-fat diet yoghurt
Chicken (200g)
stir fried with 3 tsp curry paste, corn,
pumpkin, spinach and sugar snap peas.
1 piece of fruit
Grilled fish (200g) marinated in chilli
sauce and lemon juice served with a
salsa (made from finely chopped
capsicum, cucumber, tomato, celery and
oil-free salad dressing) and salad.
CSIRO Total Wellbeing diet – Week 5
Saturday
Sunday
Two slices raisin toast
with 2 tsp margarine and
café latte
1 serve fruit salad
(unsweetened, 150g) or a
piece of fruit
1 slice wholegrain toast with 2 tsp
light margarine and 100g sardines
served with a salad made with oilfree salad dressing
1 Piece of fruit
2 eggs (poached, boiled
or scrambled) with ½
tomato and 1 rasher lean
bacon
1 slice wholegrain toast
with 1 tsp light canola
margarine
Tuna (100g) sandwich made 2 slices
wholegrain bread with 50g reduced
fat ricotta cheese, lettuce and
cucumber
1 piece of fruit
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Warm salad of Moroccan Lamb with
Roasted Roma Tomatoes (recipe
below)
Low-fat custard with stewed rhubarb
sweetened with Equal
Beef Provencal Casserole
(recipe below)
Serve with green salad and oil-free salad
dressing
1 piece of fruit
Minestrone with Meatballs (Week 5 – Monday)
Meatballs:
¼ onion, finely chopped
200g lean minced beef
½ slice of bread made
into breadcrumbs
1/2 cloves garlic,
crushed
2 teaspoons canola oil
Soup:
1 teaspoon canola oil
¼ teaspoon garlic,
crushed
¼ onion, chopped
¼ stick celery, chopped
½ carrot, chopped
125g can chopped
tomatoes
250ml beef stock
1 tablespoon chopped
fresh basil
Combine onion, mince, breadcrumbs and garlic and mix well. Roll mince
mixture into a balls.
Heat oil in a large frying pan over a high heat. Cook meatballs until golden,
place on paper towel to drain.
Heat oil in a large saucepan over a medium heat. Add garlic, onion, celery
and carrot and cook until onion is soft. Add tomatoes and stock, bring to the
boil and simmer, covered, for 10 minutes.
Add meatballs to the saucepan, simmer, uncovered for about 3 minutes to
heat through.
The use of breadcrumbs in this recipe is equal to ½ slice of bread. Please
adjust daily allowance.
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CSIRO Total Wellbeing diet – Week 5
Coriander and Chilli Lamb Kebabs (Week 5 – Wednesday)
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
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.
Warm Salad of Moroccan Lamb with Roasted Roma Tomatoes
200g lamb steaks
Dressing:
1 teaspoon canola oil
1 teaspoon Balsamic vinegar
2 ripe Roma tomatoes
2 teaspoons lemon juice
Freshly ground black pepper
1 teaspoon mild paprika
Salad:
½ clove garlic, crushed
¼
Spanish onion
½ teaspoon ground cumin
½ teaspoon garam marsala ¼ Lebanese cucumber
¼ bunch rocket lettuce
2 teaspoons canola oil
(Week 5 – Saturday)
Preheat oven to 180°C.
Remove eye from Roma tomatoes and halve. Season with pepper,
then bake in oven for 20 minutes, remove and allow to cool.
Combine paprika, garlic, cumin, garam marsala and oil and mix
thoroughly. Coat meat evenly with spice mix. Cook meat on
barbecue or grill until medium.
Gradually add oil to Balsamic vinegar while whisking. Season
dressing to taste, with lemon juice and pepper.
Chop onion and cucumber and place in a bowl with rocket lettuce.
Add dressing and toss to combine.
Arrange salad on serving plate and place lamb on top. Garnish with
roasted tomatoes. Serve with other salads or vegetables.
CSIRO Total Wellbeing diet – Week 5
Beef Provencal Casserole (Week 5 – Sunday)
200g diced lean casserole beef
3 teaspoons canola oil
1/2 sliced onion
1/4 diced red capsicum
¼ diced green capsicum
60g button mushrooms
1 tablespoon chopped fresh mixed herbs
½ Bay leaf
125g canned tomatoes, with its juice
30ml red wine
Cracked black pepper
Heat a little oil in a deep-sided pan on high and fry onion until golden
and put aside.
Coat meat in the remaining oil and brown meat in small batches,
removing before adding the next. Return meat and onion to pan.
Add remaining ingredients, stirring to combine. Reduce heat to low,
cover and simmer (cooking gently at a level where bubbles rise to the
surface) until meat is tender; about 11/2 – 2 hours. Stir occasionally.
Season to taste.
If casserole needs thickening simmer with lid off until reduced (about 1520 minutes).
Serve with a selection of vegetables.
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