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  • Cohen's Diet Plan

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    Amit Kumar
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    Lifestyle Clinic is a highly acclaimed and successful program for rapid fat-loss. Follow the eating plan 100%, there is no room for deviation or "illegal food" if the food is not listed in your program it is not allowed! you may suffer from hunger and headaches during the first 3 to 4 days of starting your program.

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    Lifestyle Clinic is a highly acclaimed and successful program for rapid fat-loss. Follow the eating plan 100%, there is no room for deviation or "illegal food" if the food is not listed in your program it is not allowed! you may suffer from hunger and headaches during the first 3 to 4 days of starting your program.

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    38K visualizzazioni26 pagine

    Cohen's Diet Plan

    Caricato da

    Amit Kumar
    Lifestyle Clinic is a highly acclaimed and successful program for rapid fat-loss. Follow the eating plan 100%, there is no room for deviation or "illegal food" if the food is not listed in your program it is not allowed! you may suffer from hunger and headaches during the first 3 to 4 days of starting your program.

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    (\ f) \Cohen’e Lifestyle Clinique Weight-loss and Wellness Ss through Nutrition Personal Eating Plan for: Mona Gandhi Cohen's } Lifestyle Clinic Weight-loss and Wellness through Nutrition Dear Mona Welcome to the LIFESTYLE CLINIQUE, and to Dr Cohen’s program for rapid Fat-loss. By selecting Dr Cohen’s rapid fat-loss program, you have chosen a very wise route to get rid of your unwanted baggage! Dr Cohen’s program is based on his own extensive international research of many years, sound medical facts, and practical experience in the field of weight-loss and obesity of more than a decade You will now become one of the many thousands of happy and successfully slim “graduates of this program worldwide! This highly acclaimed and successful program will cause rapid loss of your fat, provided you do your share by following the eating plan and the rules. Remember; do not be tempted to deviate! Will that brief satisfaction of “cheating” compensate for losing a whole week of fat-loss? Think twice (and maybe look at those ‘before’ pictures?) before you give in to the impulse! If you persevere, you lose that excess fat, rapidly, and keep it off! Iam just a phone call away, should you need advice or encouragement! Do not hesitate to call! Remember to go for your 2nd blood test 4 weeks after starting date and make an appointment to see us, so that we can see that you are on the right track. However, should you need/want more frequent follow-ups, please feel free to make the necessary appointments. Happy shopping for those increasingly smaller sizes! Freedom from FAT forever! Richard Currey Cohen's Lifestyle Clinique 4. 2 ;\Cohen’e Vests Clinique Weight-loss and Wellness through Nutrition THE GOLDEN RUI Follow the program 100%, there is no room for deviation or “illegal food” if you want rapid, healthy fat-loss. Read your program at least once a week, it contains everything you need to know. If the food is not listed in your program it is not allowed! Remember one mistake will cost you one week of fat-loss. You may suffer from hunger and headaches during the first 3 to 4 days of starting your program. Plan to have 3 to 4 relaxing, exercise free days and drink plenty of water — you will soon feel much better. You must leave at least 5 hours between main meals. You can have a longer break but never shorter than 5 hours as your Human Growth Hormone is blocked when you mix proteins. You may have a maximum of 2 crispbreads at a time, 2.5 hours before you have the next two. You must eat your fruit and crispbreads allowance for the first 10 days, after that, itis advisable to eat your fruit and crispbreads, however you do not have to eat your total allowance of fruit and crispbreads. Water = fat-loss. 2 litres a day is the minimum; 3 litres is better. If you don't drink enough water you will not lose fat at the optimum rate. You must eat before 9pm (or at least 1.5 hours before you go to bed if you are a shift worker). However, if you get delayed it is more important to eat your meal - NEVER SKIP MEALS. Your body needs the protein to metabolise fat, if you don’t have the protein in your system your body cannot burn fat! Quantities of protein and vegetables are vital! Do not have more or less than the program directs. The weights must be accurate raw, defrosted weights at all times. Please ensure your kitchen scales are accurate. Do not do excessive exercise. Your program focuses on changing where your body is sourcing energy rather than increasing your daily energy expenditure. If you are not doing regular exercise before you start the program, DO NOT start any exercise program. Weigh yourself once every 4 weeks. If you follow the program you will see results in your clothes and with the tape measure. The scales do not tell how much fat you have lost! Your body drops weight in a cycle of 4 weeks and not on a daily basis. Always look at your weight loss as a monthly average, never week by week. Repeat blood tests are essential. If you go longer than 10 weeks between blood tests Dr Cohen is. not able to create your personalized Refeeding Program. See your program for the repeat blood test schedule. If in doubt contact the clinic! Do not donate blood while on the program. (© 2008 Cohen's Lifestyle cinique ~ "This information presented remains the property at al tines of Cohen's Lifestyle Clinique and is forthe exclusive Use ofthe client, Use ofthis information Is subject to the agreement signed by the clent, Under no circumstances may this infrmaton be rescd, reproduced oF of rise disseminated in any vay, shape oF frm. Persons other than the dent choosing to act on any informalon presented herdin do { entraly at their ov risk and no laity wl be accepted by Cohen's Leste Clinique for injury or Ieldent arising there fom. Al rights reserved and changes may be made at ary tme without note. Our clinic contact details are: \ | Physical Address: Postal Address: 51 Goldhill Plaza, #12-12 51 Goldhill Plaza, #12-12 Singapore Singapore | - 308900 308900 | | Telephone: 6258 8016 E-mail: info@lifestyleclinique.com.sa In order to help you, this booklet is dotted with little icons that mark text with special interest. AA Remember! Important issues concerning the program in general are marked with the ‘ringing bell’. Take Note! Notes you need to take are marked with the paper clip. The Rules General - 1. This highly acclaimed program will cause rapid fat-loss provided that you follow the eating plan and the rules. 2. This is not a kilojoules or calorie based diet, the quantities and combinations are calculated specifically for your body to create the ideal environment for optimum Hormonal response. 3. There is no room for deviations. - 4. If you deviate in ANY way from the guidelines and quantities, you may interfere with the chemical balance you are trying to create in the body, and as a result, slow down your weight-loss. 5. ONE DEVIATION can cost you up to ONE WEEK in weight-loss, | This program will work for you ONLY if you take it VERY ser | go by the book. It is imperative that you start the program within six | | Weeks of your initial blood test. The food quantities in your Personal | Program were calculated specifically according to your blood tests results. ANY deviation from the quantities or the instructions in this Booklet and you might be just wasting your time ... Copyright © Cohen's Lifestyle Clinic. All igh reserved. CMS Edtion Eating Plan- 0802029, Page 1 The components of the program . Proteins . Vegetables . Fruits |. Carbohydrates . Vitamin Supplement WPwne This Booklet explains the basic rules regarding these components and your ‘Personal Program’ gives you the specific quantities you may take from each. | A Weighing your food before you eat and doing it right is the | key for success in your Personal Program. This is not just | | another ‘general diet” but YOUR own personal program | which is based on your specific and unique blood profile. Therefore, you must get used to weighing your food as a standard procedure before EVERY meal. We recommend that you invest in a good digital kitchen scale with 1 gram measurements. Always weigh your food raw before you cook. Drink Water It is essential that you drink at least 8-12 glasses of water every day (2-3 litres) | It is recommended that you keep a large glass of water next to you and drink constantly during the day — filling it continually. Your body fat is like a sponge - and it contains toxins. With the rapid fat breakdown on the program, these toxins are released into the bloodstream and the water is essential to flush out the toxins. Copyright © Cohen's Lifestyle Cine. All ghts reserved. CMS Edtion Eating Plan- 0802028 Page 2 WHY AM I ON THIS PROGRAM? Need a reminder? A before photo of yourself will help to motivate you and show you the remarkable improvement! BEFORE MY PROGRESS: [START DATE: — 20 WEEK REPEAT BLOOD TEST DATE: I 30 WEEK REPEAT BLOOD TEST DATE | | '40 WEEK REPEAT BLOOD TEST DATE | Copyright © Cohen's Lifestyle Clinic. llrightsreserved. OMS Eattion Eating Plan - 0802028 Page 3 Use the following table to keep a record of your measurements, a much more accurate way of measuring your fat-loss. Measure yourself each week. Date |Bust/Chest| Thigh Hips Arm waist Total Copyright © Cohen's Lifestyle Clinic, llrightsreserved. CMS Edition Eating Plan - 0802029 Page 4 FOOD GROUPS The foods listed below are the ONLY food allowed on the diet. Do not deviate because you will not achieve the optimum results. PROTEIN TYPES FOR SINGAPORE ‘You may not mix proteins from different groups, for example: cheese with fish or meat and eggs, however you mix within a group, for example: preawns, calamari and crab in a seafood dish. RED MEAT: FISH: YOGHURT: CHEESE: EGG: TOFU: ight © Gohen's Lifesiye Ci BEEF VEAL VENISON KANGAROO CHICKEN TURKEY OSTRICH GAROUPA Lean (any steak without fat) Lean [Do not buy minced meat off the shelf if you want minced meat, select a lean steak and ask your butcher to mince it for you.] Breast only (no skin) Breast only (no skin) Remember, no processed, smoked or pre-cooked meats THREAD FIN (KARAU) TUNA HAKE/DHUFISH SNAPPER WHITING ‘SOLE/FLOUNDER PRAWNS, CRAYFISH CALAMARI SHARK CRAB PLAIN/NATURAL YOGHURT MOZARELLA COTTAGE (PLAIN) PANEER RICOTTA FETA In water/brine only - not in oll No Cod or Salmon or Mackerel Neither crumbed nor battered. Must be de-frosted first so that the ice is not weighed with the protein. No shrimps nor scallops. Low Fat or Fat Free (less than 2% fat) NO FLAVOURED YOGHURTS! Fat Free or Low Fat NOT FLAVOURED You can use Baked Ricotta FETA maximum once a week As per individual plan Unless specified, one egg a day is allowed. As per individual plan Not egg Tofu gen Pie Lid All igs reserved VEGETABLES FOR SINGAPORE (May be fresh or frozen vegetables - Remember to weigh raw - after defrosting). Asparagus (may be tinned) Bok Choy Zucchini Green Capsicum (Not red and yellow) Cabbage (red or green) Brussels Sprouts Cauliflower Lettuce (any kind) Onion (max. 2 tablespoons per day, Mushrooms (fresh or canned in water) this includes spring onions) Yellow Squash Gem Squash Tomato (1/2 per meal, max. 1 per Celery day, no cherry tomatoes) Cucumber Spinach Kai Lan Kang Kong Pak Choy Sio Pek Chye Ginger (weigh with vegetables if Garlic (weigh with vegetables i intending to eat) intending to eat) Chili (weigh with vegetables if fresh, don't weigh if dried, ‘no chili paste or sauce) You will see when we look at your specific program later, that certain vegetable weights are indicated for you in each meal. You will be able to combine as many veggies from the list as you like, or use only one type if you prefer, as long as your weights are precise. No sauces allowed on program: eg. Soya sauce, Oyster sauce, Chili sauce Plum sauce etc. NO STOCK TO BE USED eg. Chicken, Fish, Beef FRESH FRUIT FOR SINGAPORE Try to have an apple as one of your fruits, because of the fibre content. However, if it makes you feel hungry, select a different fruit from the list below. Fresh fruit only - NO tinned or dried fruit. Apple Papaya/Paw Paw (180g = 1 fruit) Apricot Honey Dew Melon (180g = 1 fruit) Grapefruit Kiwi (160g = 1 fruit) Mandarin Lemon Nectarine Mango (small - 150g) Orange Peach Unless specified, use a medium CARBOHYDRATES: Carbohydrates are restricted while you are on the program, to allow the balance in the body to be restored. The only carbohydrates allowed while on the program are: Maximum 5 crispbreads per day. You may not eat more than 2 crispbreads at a time. (2.5 hours apart). You may select from the following: Vita-weat (original or cracked pepper only); Paradise Lite (wholemeal or White) NOT sandwich size. You may eat 1 Rice cake (thin), or 1 Ryvita in place of 2 crispbreads. FATS: NO oil, margarine, butter nor fat of any kind may be used. May use: Canola or Olive Oil sprays (limited quantities) CONDIMENTS & HERBS: You may use all condiments such as Black Pepper, Curry (powder only), Mustard (powder only), Vinegar and Garlic. You may use all dried herbs such as Basil, Rosemary, Oregano, etc. If you use fresh herbs they must be weighed as part of your vegetable allowance. You may use pure spices such as Tumeric, but NOT mixes, i.e. Barbeque Spice, steak blend, etc. Limited amounts of Salt. Mayonnaise: 1 level teaspoon a day of a Low Fat Mayonnaise It is important to check that if you are having dried herbs and spices that there is no starch added. Also watch out for preservatives and additives like MSG. You may not use any pre mixed herb or spices for example curry paste, minced garlic etc. You may use Balsamic, apple cider, red or white wine vinegar. You may use a little Ginger, Garlic or Chili powder. No cayenne pepper & no vanilla beans or essence. Copyright © Cohen's Lifestyle Cnc Allrights reserved, CMS Estion Eating Plan - 0802029, Page 7 re | 48a DRINKS: You may have 1 Litre of DIET fizzy drink per day. (e.g. Soda Water, Diet Sprite, Diet Lift, Diet Coke - must be caffeine free) COFFEE, TEA - as much as you like, but NO MILK OR SUGAR. Herbal teas allowed, but not fruit teas. You may cut a slice of lemon to put in your tea, but do not squeeze it, if you add the juice, you must count the addition as one of your fruits. You may also drink green tea, peppermint, and camomile tea. No alcohol is allowed at all! People who are used to a drink find this rule harsh but It is only for a limited time and worth the effort. ARTIFICAL SWEETENERS MAY BE USED. (Read labels, they must be artificial) VITAMINS: Must be used It is important to take a good multi-vitamin and mineral supplement, as your body uses more when on a rapid fat loss program. Make sure that the product you use has calcium, magnesium, iron, zinc and chromium. Also find a product that has no more than 5mg of Vitamin B6. You may take Evening Primrose Oil, Omega3, Fish Liver Oil, and Flaxseed Oil (All in capsule form only). (Must contain NO Gluten/wheat/Lactose/No added sugar/Preservatives/Yeast or Colouring). Take recommended daily allowance as indicated on the product you have purchased. EXTRAS You may have 5 pieces of sugar-free chewing gum a day. You may NOT have sugar free lollies! Copyright © Cohen's Lifestyle Ginic. llrightsreserved. CMS Edition Eating Plan- 0802029, Page § YOUR PERSONAL EATING PLAN: YOUR TREATMENT Meal 1: 50g cheese (no feta) + 75g vegetable 1 egg + 65g vegetable 175g yoghurt (can be mixed with fruit from allowance) “+ 6S gy Meal 2: 105g meat + 100g vegetable 95g chicken + 105g vegetable 65g cheese (no feta) + 90g vegetable 55q feta + 115g vegetable Meal 3: 115g meat + 110g vegetable 105g tofu + 120g vegetable — 115g chicken + 100g vegetable 120g fish + 100g vegetable 110g fish + 115g vegetable Cracker: + 5 Fruit : + 2 How to follow the program: + Choose one line from each meal group for the three meals of the day. + Never choose two from the same group Voget abt * Always keep the whole line together, i.e. the Meal will consist of the protein and the exact quantity of vegetables given alongside it * The quantities have to be the precise raw weights + To make the vegetable allowance on the eating plan, you may use one type of vegetable or a mixture, as long as the total weight is your allowance in that specific meal * The order in which you eat these meals is immaterial. * Always have three meals a day - DO NOT SKIP MEALS If you stop following your program for two or more months before reaching your goal weight, your biochemistry alters and Dr Cohen will not be able to produce a Refeeding program for you. A time schedule has been set, during which you should reach your goal weight, based on a minimum weight loss 4kgs per 4 weeks, plus a further 2 months: 8 months Copyright © Cohen's Lifestyle Cie. Allrights reserved. CMS Edtion Eating Plan - 0802029, of Page 9 IMPORTANT RULES: ‘Cheese maximum once a day (FETA maximum once a week!) Thi due to the high salt content which will cause water retention. Minimum 5 hours between meals, important to avoid mixing of proteins, as HGH works best when there is only one protein in your body. Last meal (protein and vegetable) before 9pm at night. This is important as the HGH releases at night (during your REM Sleep Cycle) and you do not want to interfere with that process by eating late. Fruit and crispbreads may be eaten anytime - with meals or between meals (never more than 2 crispbreads at one time!). 2nd blood test after 4 weeks, 3rd after 12 weeks, 4th after 16 weeks, Sth after 20 weeks, and one every 10 weeks there after. Dr Cohen needs these results to prepare you refeeding program. 2kg from goal weight - call your Clinic to book for REFEEDING! (Remember - the REFEEDING stabilises your body, to assist you in maintaining your natural goal weight for life!) Tips for food preparation Following are tips that will show you how to make the best out of your daily food allowance: Use Diet Sprite to cook food in, i.e. Chicken in Diet Sprite, Sweet & Sour Stir Fry with Chicken and Vegetables using Diet Sprite and Vinegar with Herbs and Garlic. Food can be steamed, grilled, stir-fried, boiled, or fried using Olive Oil spray. (A non-stick frying pan is a useful tool). Use the crackers to make crumbed chicken or to add crunch to a salad or your Yoghurt. Use the fruit i.e, lemon from your allowance to give the food some extra flavor, as long as you do not exceed your fruit allowance for the day. Sweetener adds a lot of taste to meals. Combining vinegar, herbs, garlic, water and sweetener can make up a salad dressing. You can make soups, curries, stews, and stir-fries by combining your condiments and herbs and water. For many more ideas ~ see the attached complementary Dr Cohen's Recipe Book and visit the website, check out the favourite recipes of other clients. Copyright © Cohen's Lifestyle Cie All ights reserved. CMS Edtion Eating Plan- 0802029 Page 10 Summary Read your individual personal program several times and make sure you understand the instructions and what you may and may not eat for the duration of the program. After 4 weeks on the program, weigh yourself (first thing after you wake up in the morning and have emptied your bladder). Have your repeat blood test and contact us for an appointment for 3 days later. | 4A When you reach 2kgs from your goal weight ~ let us know ] immediately and we will order your REFEEDING. This program will stabilize your body and reintroduced you to the ‘forbidden’ foods once again without over-reaction of your body. The REFEEDING program is vital to your continued wellness. Without going on the REFEEDING you will return your body to its former state and more. The REFEEDING program is part of the overall Personal Program and included in the price you paid. When you have completed the REFEEDING program, maintain your weight by following the Management Guidelines. PLEASE NOTE: This specific Eating Plan is unique to your specific profile. The amount and types of food are very precisely and specifically calculated to trigger the correct processes in YOUR body. Sharing it with your family/friends, however good the intention, will not have the same long-term results and may be harmful to their health. Rather encourage them to have their own Eating Plan to become slim, with renewed wellbeing... there is no short-cut to health and wellbeing! Over the years we have seen this happen...no friend/family member has been successful. Most end up being customers with an even bigger problem than they started with! Comments or suggestions This manual was written for you, the client. It is the result of a long research in the field of diet and years of work. If you have a comment or a suggestion to make about the diet in general or this booklet, please send us a note to: info@lifestyleclinique.com.sq Copyright © Cohen's Lifestyle Ginc. All rights reserved. CMS Editon Eating Plan - 0802029 Page 11 (‘$\ Cohen's Lifestyle Clinic Weight-loss and Wellness through Nutrition Program Recipe Book Food for Health and Wellness... Your Food Is Your Medicine! ‘SOUP FISH DISHES CHICKEN DISHES RED MEAT DISHES - TASTY TREAT EGG ALA CARTE STUFFED VEGETABLE DISHES COLD DISHES DESSERT BEVERAGES Chicken Soup Calamari Baked Fish Fish Schnitzel Chicken Schnitzel Cury Chicken Stew Pizza Poached eggs Omelette ‘Stuffed Mushrooms Stuffed Tomato Spinach Feta Treat ‘Cucumber Sandwiches Tuna Salad Baked Apple Kiwi Bowl Colourful Nectarine Punch 4 Asparagus & Chicken Fish Barbecue ish in Spinach ¢ Fish Stir Fry Chicken Lickin Stir Fry © Curry Chicken Kebabs + Curry Beef Kebabs # Beef Schnitzel + Scrambled Eges Stuffed Green Pepper # Stuffed Zucchini # Greek Salad # Chicken Salad Green Melon Sorbet © Apple & Paw-paw Fruit Salad # Fruit Punch af Lets Cie, lt resened Reon Soon SOUPS Chicken Soup 300m! Water Chicken (allowance) Cauliflower (allowance) Tomato (allowanice) Onion (allowance) Parsley (allowance) Celery (allowance) Mushrooms (allowance) Salt & Pepper to taste 2x Crispbreads Chop chicken fine. Place chicken in lidded saucer and cook in water over slow heat for 20 minutes, Grate cauliflower with coarse grate. Dice onion, tomato, celery, parsley (fine) and mushrooms to taste. Combine all vegetables and add to cooked chicken, Stir properly and cook for a further 20 minutes over slow heat. Stir regularly. Garnish with salt and pepper to taste. Serve with crispbread, (You can cook more than one portion soup at a time (in separate pots) and freeze it per portion for later use.) Asparagus & Chicken Soup 250ml Water (cold) or Water from tin of Asparagus Asparagus - fresh and pre-cooked or tinned (allowance) Onion (allowance) Chicken (allowance) Parsley (allowance) 2 x Crispbreads Salt & Pepper to taste Chop chicken fine. Place chicken in lidded saucer and cook in water over slow heat for 20 minutes. Dice onion and parsley (fine) to taste. Combine all vegetables, including the asparagus (cut into bite-size) and add to cooked chicken. Stir properly and cook for a further 20minutes over slow heat. Stir regularly. Liquidise the soup and garnish with salt and pepper to taste, Serve with crispbread or provitas. (You can cook more than one portion of soup at atime and freeze for later use.) 2 Conpghe Caters Uesye nk: Ad gh ese Rep Se Eda Calamari Calamari (allowance) Season with Oregano or Basil or Garlic or ‘Tomato (allowance) Garlic or Curry, Vinegar and sweetener or Onion (allowance) Curry, Vinegar, sweetener and garlic Celery (allowance) Or Green pepper (allowance) Parsley Prepare vegetables over slow heat to retain water. When cooked, add calamari rings and. simmer 5-8 minutes. Season with oregano or basil or garlic or curry, vinegar and sweetener or curry, Vinegar, sweetener and garlic. Serve immediately. Barbecue Fish (allowance) Onion (allowance) Mushrooms (allowance) 1x Tablespoon Vinegar ‘4 Teaspoon Mustard Powder salt & Pepper to taste Mixed herbs to taste Tin Foil Dice mushrooms to taste. Cut foil to cover fish easily. Place fish on foil and rub mustard powder and mixed herbs on fish. Cover fish with mushrooms and sprinkle vinegar on fish, Season fish with salt and pepper to taste. Carefully fold tin foil around fish without disturbing the contents. Barbecue fish on outside barbecue or in an oven at 180°C for 20 minutes or in a microwave oven on High for: 8 minutes. Serve in opened foil with a crisp salad. Baked Fish 1 x cooking bag, Fish (allowance) 1 x Teaspoon mustard powder 1 x Tablespoon Vinegar 1 x Sweetener Salt & Pepper to taste 1 x Pinch of Thyme Place portion of fish in cooking bag. Mix the mustard powder, sweetener, thyme, vinegar and salt and pepper and pour over fish in cooking bag. Bake fish in oven, microwave oven or boiling water. The uncooked fish with mixture can be prepared well in advance and stored in a freezer till cooking is required. 3 Fish in Spinach Fish (allowance) 1 x Teaspoon mustard powder Salt & Pepper to taste Pinch of Thyme Garlic Seasoning to taste Spinach (allowance) ‘Tomato (allowance) Onion (allowance) Bring whole spinach leaves to a boil in water. Mix salt and pepper, garlic seasoning, ‘mustard powder and thyme. Season fish portion with mixture. Cut tomato and onion, Lay spinach leafs on wooden board and place seasoned fish on top. Fold spinach over fish and roll in parcels. Place rolled parcels in baking pan and cover with tomato and onion. Cover with lid and let simmer on stove for 20 minutes. Serve Immediately. Fish Schnitzel Fish (allowance) 2x Crispbread Seasoning to taste Vegetables (allowance) Salad (allowance) Crush crispbread and pat half of crumbs on fish. Cover and place fish in fridge for 20 minutes. Sprinkle seasoning over fish. Spray frying pan with Spray-n-Cook. Fry fish in pan, 2 minutes on each side. Pat remainder of crushed crispbread on fish. Bake fish in preheated oven at 180°C for 10 minutes. Serve with vegetables or salad. Fish Stir Fry Fish (allowance) Onion (allowance) ‘Tomato (allowance) Zucchini (allowance) Mushrooms (allowance) Cauliflower (allowance) Cabbage (allowance) Prepare the vegetables and mix in combined portions as allowed. Store excess portions in freezer for later use. Cut fish into bite sizes. Heat a non-stick frying pan, spray with ‘Spray-n-cook. Stir-fry the vegetables for a few minutes. Add fish and stir fry till done, Season to taste. 4 Coprigh Cobre Ci At ts ered Rept En, CHICKEN DISHES Chicken Schnitzel Chicken (allowance) 2.x Crispbreads Seasoning to taste ‘Vegetables (allowance) Salad (allowance) Crush crispbread and pat half of crumbs on chicken. Cover and place chicken in fridge for 20 ‘minutes. Sprinkle seasoning over chicken. Spray frying pan with Spray-n-Cook. Fry chicken in pan, 2 minutes on each side. Pat remainder of crushed crispbreads on chicken. Bake chicken in pre-heated oven at 180°C for 10 minutes. Serve with vegetables or salad. Chicken Lickin Cooking 1 x cooking bag Chicken (allowance) 1.x Teaspoon curry powder 1 x Tablespoon Vinegar ‘Sweetener Salt & Pepper Pinch of Thyme Mix curry powder, vinegar, sweetener, salt & pepper and thyme. Place chicken in cooking bag pour seasoning mixture over chicken. Bake chicken in oven, microwave oven or boiling water. The uncooked chicken with mixture can be prepared well in, advance and stored in a freezer tll cooking is required. Chicken Stir Fry Chicken (allowance) Onion (allowance) Tomato (allowance) Zucchini (allowance) ‘Mushrooms (allowance) Cauliflower (allowance) Cabbage (allowance) Prepare the vegetables and mix in combined portions as allowed. Store excess portions in freezer for later use. Cut chicken into bite sizes. Heat a non-stick frying pan, spray with Spray-n-Cook. Stir-fry the vegetables for a few minutes. Add chicken and stir fry till done. Season to taste. 5 sles iz. lights ested, Resin Se Eaton Curry Chicken Kebabs Chicken (allowance) 1 x Teaspoon curry 200m! Vinegar Sweetener Herbs to taste Cauliflower (allowance) Zacchini cubes (allowance) Mushrooms (allowance) Onion rings (allowance) Tomato (allowance) ‘Apple (allowance) Peaches (allowance) ‘Mango (allowance) Prepare enough chicken and vegetables for 2 to 3 meals. Cut Chicken in bite sizes. Mix curry powder with vinegar, sweetener and herbs. Add vegetables and or fruit to taste. Cover chicken with mixture and store for 48 hours in refrigerator. Thread the chicken and vegetables and or fruit alternatively on skewers. Grill kebabs or barbecue for 6 to 8 minutes, turning the skewers once the chicken is cooked. Curry Chicken Stew Chicken (allowance) ‘Tomato (allowance) Onion (allowance) Zucchini (allowance) 1 x Teaspoon curry powder seasoning to taste Sweetener 1 x Bay leaf Cloves Slice vegetables to taste. Heat a non-stick frying pan, spray with Spray-n-Cook. Brown, chicken in frying pan. Add vegetables to chicken. Add curry powder, sweetener, bay leaf, cloves and seasoning and stir. Cook at low temperature for 30 minutes or until chicken is cooked. Serve immediately. RED MEAT DISHES Beef Barbecue Steak (allowance) Onions (allowance) ‘Mushrooms (allowance) 10 ml Lemon Juice ’ATeaspoon mustard powder salt & Pepper to taste Mixed Herbs to taste Tin Foil Dice mushrooms to taste. Cut foil to cover steak easily. Place steak on foil and rub ‘mustard powder and mixed herbs on steak. Cover steak with mushrooms and sprinkle lemon juice on steak. Season steak with salt and pepper to taste. Carefilly fold tin foil around steak without disturbing the contents. Barbecue steak on outside barbecue or in ‘an oven at 180° C for 20 minutes or in a microwave oven on High for-+ 8 minutes, Serve in opened foil with a crisp salad. 6 ese hi: ight esr epi 5s Ein Curry Beef Kebabs Beef (allowance) 1 x Teaspoon curry powder 200 ml Vinegar sweetener Herbs to taste Cauliflower (allowance) Zucchini cubes (allowance) Mushrooms (allowance) Onion rings (allowance) ‘Tomato (allowance) Apple (allowance) Peaches (allowance) Mango (allowance) Prepare enough beef and vegetables for 2 to 3 meals. Cut beef into bite size pieces. Mix Curry powder with vinegar, sweetener and herbs. Add vegetables and or fruit to taste. Cover chicken with mixture and store for 48 hours in refrigerator. Thread the beef and vegetables and or fruit alternatively on to skewers. Grill kebabs or barbecue for 6 to 8 minutes, turning skewers once, or until the beef is cooked. Beef Schnitzel Beef (allowance) 2.x Crispbreads Seasoning to taste Vegetables (allowance) Salad (allowance) Crush crispbreads and pat half of crumbs on beef. Cover and place in fridge for 20 minutes. Sprinkle seasoning over beef. Spray frying pan with Spray-n-Cook. Fry beef in pan, 2 ‘minutes on each side. Pat remainder of crushed crispbreads on beef. Bake beef in preheated oven at 180°C for 10 minutes. Serve with vegetables or salad. Steak Stir Fry Steak (allowance) Onion (allowance) Tomato (allowance) Zucchini (allowance) Mushrooms (allowance) Cauliflower (allowance) Cabbage (allowance) Prepare the vegetables and mix in combined portions as allowed. Store excess portions in freezer for later use. Cut steak into bite size. Heat a non-stick frying pan, spray with Spray-n-Cook. Stir-fry the vegetables for a few minutes. Add steak and stir fry till done. Season to taste. 7 (ents ese ne, ges esr pat Sa En Stuffed Zucchini Zucchini (allowance) Steak (allowance) Salt & pepper Herbs to taste 1 x Crispbread Remove the pips of the zucchini, Mince the steak and season to taste, Place the zucchini shell onan oven dish and stuff it with steak. Crumb the snack bread on top of stuffed zucchini Pre-heat an oven to180°C and bake zucchini for 30 minutes. If microwave oven is used, cook the zucchini on High for 8 minutes. Serve immediately. Spinach Feta Treat Spinach (allowance) Onion (allowance) Salt & Pepper to taste Feta cheese (allowance) 2x Crispbread Cook spinach and onion in water until cooked. Flavour with salt and black pepper. Stit feta cheese into spinach and onion until fully melted. Stack spinach and onions on crispbread and serve immediately. COLD DISHES Old Fashioned Cucumber Sandwiches Cottage cheese (allowance) 2.x Crispbreads Salt & pepper to taste ‘Cucumber (according to veg allowance) Dice cucumber to taste. Pile cottage cheese neatly on crispbread. Season with salt and pepper to taste, Decorate crispbread sandwiches with diced cucumber and serve. Greek Salad Lettuce (allowance) Tomato (allowance) Onion (allowance) Cucumber (allowance) Celery (allowance) Feta Cheese (allowance) 50m! Vinegar 50ml Water ‘Mixed Herbs to taste (for salads) 1 x sweetener Salt & Pepper to taste Dice vegetables to taste in bite-sizes. Spread lettuce on dining plate and decorate onion, tomato, cucumber, and celery on top of lettuce. Dice feta cheese in small squares and decorate salad. Mix the vinegar, water, sweetener and mixed herbs for salad dressing. Store salad and salad dressing in refrigerator till served. Before serving salad, mix dressing well and pour on salad. Feta cheese can be replaced with any other prescribed cheeses. 10 Coop Cotes Uae Cl: A Chicken Salad Chicken (allowance) ‘Tomato (allowance) Green pepper (allowance) Mushrooms (allowance) Zucchini (allowance) 660ml Water Mixed herbs Lettuce (allowance) Cucumber (allowance) Celery (allowance) Cauliflower (allowance) 60ml Vinegar 1 x sweetener Salt & pepper Cut chicken in bite-sizes. Select vegetables from above list, dice to taste and mix with chicken, Prepare salad dressing by mixing vinegar, water, mixed herbs and sweetener and pour on salad to taste. Season with salt and pepper to taste. ‘Tuna Salad Tuna (allowance) Tomato (allowance) Green pepper (allowance) Mushrooms (allowance) Zaechini (allowance) 60 ml Water I x Sweetener Lettuce (allowance) ‘Cucumber (allowance) Celery (allowance) Cauliflower (allowance) 60 ml Vinegar Mixed herbs seasoning Choose from the above list of vegetables, dice and mix with tuna. Prepare the salad dressing by mixing the vinegar, water, mixed herbs and sweetener and pour to taste on salad ul opp Caen Leave Cink: A ghts reseed Renin Sv Ein DESSERT Baked Apple 1x Apple 1 x Cup of diet fizzy drink 1x Pinch Cinnamon (not to be used frequently) Remove core of apple. Put apple in cooking bowl, pour fizzy drink on apple and cover. Bake apple in pre-heated oven of 180°C for 10 minutes or in microwave oven on High for 8 minutes. Sprinkle apple with cinnamon and serve immediately. Green Melon Sorbet Green Melon (allowance) or 250ml Diet sprite Other fruit as prescribed (allowance) 1x Mint leaf juidise green melon and mix with sprite. Pour mixture into bow! and place in freezer. ‘As soon as ice crystals are formed, mix with electric mixer till mixture is frothy. Seal and place in freezer. (Repeat process if feather-light sorbet is required. Double the volume for later use). Serve as ice cream portion as soon as final solidification has taken place. Serve in wineglass with fresh mint leaf, Apple and Paw-Paw Fruit Salad i x Apple Paw-paw (allowance) 340 ml Diet Fanta Peel apple and grate with coarse grate. Peel paw-paw and pulp it. Mix the grated apple and paw-paw. Add to taste Fanta (just enough to moisten it). Refrigerate for short period and serve in Champagne glass. Kiwi Bowl 1 x Orange Sweetener ; Fruit (allowance) eel orange and separate the quarters of the orange carefully. Peel the kiwi fruit and dice in round slices. Mix with orange quarters and decorate in champagne glass. Sprinkle sweetener on mixture if necessary and refrigerate. Serve as hors d'oeuvres or desert. 12 she Cobets bay Ink. A gs ese eit: Sn et BEVERAGES Colourful Nectarine Punch 250ml Rooibos tea 1x 340 ml Diet Sprite 1x Nectarine 1 x Green Apple Prepare strong rooibos tea and refiigerate. Dice nectarine with peel in neat small squares. Dice apple with pee! in neat small squares. Add nectarine and apple squares to rooibos tea. Store punch mixture in freezer. Add Sprite directly before serving the punch. Decorate drink with crushed ice in a tall glass. Fruit Panch 1x Apple Paw-paw (allowance) 340ml Diet Sprite 1x Soda Water (small tin) Liquidise apple and paw-paw. Mix with Sprite and soda water. Serve with crushed ice. 13 eew

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