YOUR HEALTHY BALANCED MEAL GUIDELINES
Each day you'll eat one balanced meal - most popularly lunch or dinner, though it can certainly be breakfast if you prefer. Your balanced meal should consist of a good quality protein source such as meat, fish or eggs, accompanied by a healthy selection of salad or vegetables.
Some balanced meal examples include:
Steak and mushrooms with steamed broccoli, zucchini, string beans and carrots.
Lamb curry served with steamed spinach.
Grilled marinated chicken breast with a fresh tossed salad or lettuce, spring onions, capsicum, tomatoes, snow peas and avocado with italian dressing.
Stir fried chicken and vegetables including broccoli, bok choy, red capsicum, water chestnuts and bean shoots.
Spanish omelette (2 eggs, cheese, diced tomato, diced onion) with bacon and salad.
A small or medium tin of tuna or salmon and large garden salad with dressing.
Pan fried or oven baked fish with a garden salad or steamed vegies.
Most of the balanced meals suggested above consist of a protein food and your choice of healthy vegetables or salad. The following foods can be substituted to add variety to your plan.
Protein Foods To Enjoy
Most protein foods generally contain some fats, so it is important to eat these in moderation. When it comes to your balanced main meal, a raw serving size of between 100-150g is recommended for females and 150-250g for males. As a general rule, the protein portion for a balanced main meal should be about the size and thickness of the palm of your hand.
Chicken Breast - skin off
Lean Steak - any type, fat removed
Lean Lamb - such as lamb steaks or backstraps
Lean Pork - all fat removed
Lean Veal - all fat removed
Premium or heart smart minced beef (any lean minced meat is fine)
Lean smallgoods meats such as ham or turkey
Bacon, all fat removed - in moderation
Eggs, 2 per serve, 1-2 times per week
Haloumi Cheese - in moderation
High carbohydrate foods to avoid
Vegetables to enjoy
A wide variety of vegetables will keep your meals interesting, colourful and tasty. But there are some you'll need to avoid - generally the starchy ones like potato and pumpkin. In the list below, the quantity you can eat is generally unlimited, unless otherwise stated. You should try to have at least 3 cups of these vegetables daily. As a general guide, your dinner plate should be about 1/4 protein food and 3/4 vegetables.
Black beans - in moderation
Broad beans - in moderation
Cannellini beans - in moderation
Chickpeas - in moderation
Four bean mix - in moderation
Kidney beans - in moderation
Red/Green/Brown lentils - in moderation
Soy beans - in moderation
Split peas - in moderation
Vegetables to avoid
Herbs & Spices (Any are fine)
Chilli (Fresh, Flakes or Ground)
Chinese Five-Spice Powder
Coriander Seeds/Ground Coriander
Italian Flat Leaf Parsley
Pepper (Avoid adding any salt to cooking or food)
Sauces & Condiments to enjoy
Sauces and Condiments with low carbohydrates are fine to use.
Artificial Sweeteners for coffee, tea etc.
Light Coconut Milk - in moderation
Low-carb or diet salad dressings
Tomato Puree (avoid Tomato Sauce)
Honey - in moderation (no more than 2 times per week)
Sauces & Condiments to avoid
Water - plain, mineral, sparkling, spring. Drink at least 2 litres per day, more if you exercise.
Tea, with or without low fat milk - use artificial sweetener, maximum 3 cups per day
Coffee, with or without low fat milk - use artificial sweetener, maximum 3 cups per day. (Don't drink lattes or cappuccinos as they are all milk.)
Diet soft drinks & diet cordials - maximum 2 glasses per day
Dry white or red wine - Only allowed during the 'Trim' and 'Maintain' Phase. One glass 2-3 days per week.
Low-carbohydrate beer - Only allowed during the 'Trim' and 'Maintain' Phase. One drink, 2-3 days per week.
Drinks to avoid
Soft Drinks (all fully sweetened varieties)
Alcoholic drinks (other than those listed above)
Milk - skim, low fat, full cream and flavoured varieties are all high in carbs. Exceptions to this include mixing skim milk with your Rapid Shakes (as directed) and enjoying a small amount of skim milk in your tea or coffee.
FRIENDLY SNACK FOODS ('TRIM' & 'MAINTAIN' PHASE)
Fruits to enjoy (as snacks)
Berries, such as Raspberries, Strawberries, Blueberries, Cherries
Fruits to avoid (as they are too high in sugar)
Handy tip: Most of these fruits can be enjoyed in moderation during the Maintain phase of the Celebrity Slim Program
Melons such as Watermelon, Cantaloupe, Rock Melon and Honey Dew Melon
All dried fruits (Sultanas, Raisins, Dates, Apricots, Figs etc.)
Tinned fruit in nectar/juice
Nuts to enjoy (to be consumed in moderation)
Brazil Nuts - in moderation
Hazelnuts - in moderation
Macadamia Nuts - in moderation
Pine Nuts - in moderation
Pistachios - in moderation
Other Friendly Snack Foods
30g (small block or slice) of tasty cheese
1-2 slices of deli meats, such as ham. Avoid fatty types such as salami.
About 30g (small handful) of nuts such as raw almonds, peanuts, brazil nuts, walnuts or pistachio nuts.
A small dob of low-fat natural yoghurt or cream (1 dessert spoon) can be added occaisionally to fruit such as berries
Celebrity Slim Snack Bars
Combined snack ideas
1/2 medium apple & 6-8 raw almonds
Celery sticks with 30g low-fat cream cheese
Celery sticks with 30g peanut butter
1/2 cup berries & small dob of low-fat cream (dessert spoon) or 3 dessert spoons of low-fat natural yoghurt
Fruit salad (made with friendly fruits) & small dob of low-fat cream (dessert spoon) or 2-3 dessert spoons of low-fat natural unsweetened yoghurt
Cut 250g block of cheese into 8, so you know how much 30g is, then 'peel' it, or grate it - it seems like more. Combine one 30g block with veggie sticks or nuts.
Small tin of tuna in spring water, dessert spoon of low-fat mayonnaise, spring onions and shredded lettuce, mixed.
Veggie sticks (carrot, celery, capsicum etc.) with hummus or tzatziki dip
Lettuce leaves filled with alfalfa sprouts, tomato, ham and a little cheese.
Flavoured small tins of tuna mixed with shredded lettuce
Small salds with ham/chicken torn up
Put 1 boiled egg in a salad with low-fat mayonnaise
Sliced cheese, sliced pickles & sliced tomato wrapped in lettuce
Smoked salmon slice with a thin coat of cream cheese
Cheese slice and pickle wrapped in a slice of ham
4 olives with cheese and ham (hold together with toothpick)
Guacamole (avocado mixed with spicy mexican salsa) and veggie sticks
Grilled mushrooms topped with cheese and herbs
Grilled marinated chicken wings, cold or hot
Mini antipasto platter of low carb snacks (grilled pepers, mushrooms, eggplant, sundried tomatoes, deli meats, cheeses, etc.)