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www.livingliteprogram.com.au

Welcome

Welcome and thank you for joining the LivingLite® support program where we will provide you with the tools you need to start living a healthier lifestyle.

The LivingLite® support program has been designed to help you optimise your chances of weight management success. It involves:

• Goal setting and regular weigh-ins to help you monitor your progress and most importantly, enjoy a real sense of achievement when you reach your goals

• Diet support including meal plans and recipes

• Tips on increasing activity levels and how to eat socially

• And lots of other tips to keep you motivated throughout your weight management journey.

If you are not already enrolled, enroll now at

www.livingliteprogram.com.au

*The calorie counts suggested for meals and snacks are guidelines. Some meals and snacks may slightly exceed the calorie count guide however this has been taken into consideration and will not lead to the total daily calories being exceeded.LivingLite® support program is a registered trademark of iNova Pharmaceuticals.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast(~450Cal*)

Homemade muesli with milk, yoghurt

& strawberries

Ricotta honey toast

Overnight oats with fresh nectarine

Avocado smash on rye

Porridge with banana & walnuts

Open baked beans melt

Sundried tomato scrambled eggs

Lunch(~500Cal*)

Ricotta, eggplant & sundried tomato

sandwich & 1 Banana

Turkey & cheese sandwich

Roasted vegetable, lentil & goat’s cheese salad

Brown rice & tuna bowl

Chicken, mango & almond salad

OR Minestrone soup

Steak sandwich with the lot

Strawberry & quinoa tabouli

OR Pea, broccoli & leek soup

Dinner(~450Cal*)

Asian baked salmon with mixed greens & wasabi

avocado

Thai beef salad

Smoked salmon quiche

Beef & vegetable curry (mild)

Tofu green curry

Spaghetti marinara

Lamb skewers with roasted vegetable & chickpea salad

Snack 1(150-200Cal*)

Unsalted mixed nuts

1 ½ cups of fruit salad

Ricotta & strawberry toast

Yoghurt & blueberries

Yoghurt & 1 piece fresh fruit

Biscuits with ricotta & 1 small apple

Small soy latte & 1 banana


Small soy flat white & 1 fresh date

Avocado dip with carrot sticks

& rice crackers

2 bliss balls & 1 apple

1 green apple spread with

peanut butter

Avocado, tomato & cheese biscuits

Small skim cappuccino & 1 banana date

mini muffin

Unsalted mixed nuts


2 banana date mini muffins

Canned peaches with yoghurt

2 banana date mini muffins

Ice cream & kiwi fruit

Chocolate milk & 1 bliss ball

Fruit salad & yoghurt

Ice cream with warm berries

2000Cal Meal Plan

livingliteprogram.com.au



Breakfast

(~400Cal*)

Fruit salad yoghurt

bowl

Baked beans on

toast & small skim

cappuccino

Banana-berry

smoothie

Avocado & tomato

sourdough &

250mL fresh

orange juice

Overnight oats with

warm berries

Egg &

haloumi roll

Porridge with

banana

Lunch

(~500Cal*)

Chicken, mango &

almond salad

OR

Minestrone soup

Chilli tuna

toasted wrap &

1 orange

Mexican bean

potato

Turkey & avocado

wrap & 1 apple

Strawberry &

quinoa tabouli

OR Pea, broccoli

& leek soup

Ricotta, eggplant

& sundried tomato

sandwich & 1 piece

of fresh fruit

Chicken burger

Dinner

(~450Cal*)Fish tacos

Paprika roasted

chicken &

cauliflower salad

Spaghetti

bolognaise

Beef & vegetable

curry (mild)

Homemade

pizza

Barbecued salmon

with sweet potato

mash & mixed

vegetables

Vegetarian

lasagne

Snack 1

(150-200Cal*)

2 banana date

mini muffins

30g mixed

unsalted nuts

Soy & linseed toast

with sliced banana

Yoghurt &

blueberries3 fresh dates

Avocado dip with

carrot sticks

& rice crackers

Avocado, tomato &

cheese biscuits

Snack 2

(150-200Cal*)

Biscuits with ricotta

& 1 small apple

Fruit salad &

yoghurt

2 bliss balls &

1 small fruit

Rye crispbreads

topped with ricotta

cheese

Ice cream &

kiwi fruit

2 bliss balls &

strawberries

1 green apple

spread with

peanut butter

1750Cal Meal Plan




Breakfast

(~400Cal*)

Sourdough with

tomato, goat’s

cheese & basil

BLAT &

½ mango

Overnight oats with

warm berries

Fruit salad &

yoghurt bowl

Baked beans on

grain toast & small

skim cappuccino

BBQ breakfast

stack

Homemade

muesli

Lunch

(~400Cal*)

Mexican bean

potato

Tuna salsa

with

sourdough

Cheese, tomato &

avocado toastieTurkey wrap

Smoked salmon

nicoise salad

OR

Minestrone soup

Tuna pasta

salad

Steak

sandwich

Dinner

(~400Cal*)

Asian Baked

Salmon with

Mixed greens

Steak & vegetable

stack with pesto

Chicken skewers

with lentils,

cannellini bean &

fetta salad

Barbecued pork

with crunchy apple

& cabbage slaw

Homemade

pizzaChilli con carne

Chicken noodle

stir-fry

Snack 1

(100-150Cal*)

Low fat yoghurt &

1 small apple2 fresh dates

Canned peach

slices & yoghurt

Small skim decaf

cappuccino &

1 bliss ball

Grapes &

watermelon bowlLarge banana Chocolate milk

Snack 2

(100-150Cal*)

1 small banana &

1 bliss ball

Berry mint

frozen yoghurt

Popcorn & diced

dried apricot

Low fat yoghurt &

1 cup strawberries2 fresh dates

Ice cream &

kiwi fruit

1½ cups

fruit salad

1500Cal Meal Plan


Meal Plan Fact Sheets

Website

Recipe Book

LivingLite Support Program - livingliteprogram.com.au 1500Cal Recipes

MONDAY Snack 2

Bliss ball with Banana

SERVES: 1

INGREDIENTS

1 small banana

1 bliss ball

PER SERVE 146Cal (611kJ),

protein 4g, total fat 5g (sat. fat 1g),

carbs 20g, fibre 4g, sodium 2mg

MONDAY Dinner

Asian Baked Salmon with Mixed GreensSERVES: 4

METHOD

1. Preheat fan forced oven to 180°C.

2. To make the marinade mix together sweet chilli sauce, lime juice, soy sauce, garlic

and ginger.

3. Lay four pieces of foil on the bench and place a salmon fillet in each. Pour marinade

evenly over the four pieces of salmon and top with shallots. Fold foil around the

salmon to make four parcels. Cook in pre‑heated oven for 10‑12 minutes.

4. Meanwhile, cook broccolini, snow peas and green beans in pot of boiling water for

2 minutes. Drain off boiling water and rinse vegetables under cold running water.

5. Remove salmon from foil parcel, top with bean sprouts and serve with side of

vegetables. Ensure you evenly divide across 4 plates to ensure portions are

correct.

PER SERVE 399Cal (1670kJ), protein 38g, total fat 21g (sat. fat 4g), carbs 10g, fibre 6g, sodium 342mg

INGREDIENTS

4 x 150g skinless salmon fillets

1 tbsp. sweet chilli sauce

2 tbsp. lime juice

1 tbsp. reduced salt soy sauce

2 cloves garlic, crushed

1 tsp. ginger, crushed

2 shallots, sliced

8 stalks broccolini

2 cups snow peas, trimmed

2 cups green beans, trimmed

2 cups bean sprouts

Bliss ballsMakes 30 balls

INGREDIENTS

1 cup dried pitted dates,

roughly chopped

½ cup (no added salt or sugar)

peanut butter

3 tbsp. chia seeds

½ cup rolled oats

⅓ cup pepitas (pumpkin seeds)

3 tbsp. slivered almonds

3 tbsp. desiccated coconut (optional)

METHOD

1. Cover dates with boiling water and allow to soak for 20 minutes. Drain off

excess water and mash dates with a fork.

2. Add peanut butter, chia seeds, oats, pepitas and almonds, stir gently to

combine.

3. Pour coconut onto flat plate. Roll teaspoon portions of mixture into balls

using your hands, and then gently roll in coconut. Makes 30 balls.

4. Allow to set in refrigerator for at least 30 minutes.

Note: If mixture is too dry add a tablespoon of water. If mixture is too wet add

extra rolled oats. Store in airtight container in refrigerator.

PER SERVE ( 1 bliss ball) 78Cal (326kJ), protein 3g, total fat 5g (sat. fat 1g),



SATURDAY Dinner

Tofu noodle stir-frySERVES: 4

METHOD

1. Prepare noodles according to packet instructions.

2. Microwave broccoli and carrots for 2 minutes, they should soften slightly but

retain their crunch.

3. Heat half the oil in non-stick wok over medium-high heat and gently stir-fry tofu

3-4 minutes until lightly browned on all sides. Remove from wok and keep warm.

4. Heat remaining oil in wok and stir-fry onion, garlic and ginger for 2 minutes or

until onion begins to soften. Add broccoli, carrot, snow peas, peas and 1 tbsp. water,

cook for 1-2 minutes.

5. Return tofu to the wok, along with sweet chilli sauce, soy sauce and noodles.

Gently stir to combine and continue to cook until the sauce has thickened slightly

and heated through.

6. Divide evenly across 4 plates, ensuring a good mix of noodles, tofu and

vegetables in each serve.

PER SERVE 462Cal (1930kJ), protein 29g, total fat 15g (sat. fat 2g), carbs 45g, fibre 15g, sodium 548mg

INGREDIENTS

400g Hokkien noodles

2 cups broccoli florets

2 carrots, sliced

1 tbsp. olive oil

500g firm tofu, cut into

2cm cubes

1 onion, halved and sliced thickly


½ tbsp. ginger, crushed

2 cups snow peas, trimmed

1 cup frozen peas

2 tbsp. water

2 tbsp. sweet chilli sauce

1 tbsp. salt reduced soy sauce

SATURDAY Snack 1

Small skim cappuccino and banana & strawberriesSERVES: 1

INGREDIENTS

1 banana, sliced

100g strawberries, sliced

1 small skim cappuccino

METHOD

1. Gently toss sliced banana and strawberries

together in bowl.

2. Serve alongside a small skim cappuccino.

PER SERVE 194Cal (812kJ), protein 10g, total fat 1g

(sat. fat 0g), carbs 34g, fibre 5g, sodium 118mg

SATURDAY Snack 2

2 bliss ballsSERVES: 1

INGREDIENTS

2 bliss balls (see Wednesday Snack 2 for recipe)




FRIDAY Dinner

Tofu green currySERVES: 4

METHOD

1. Cook rice according to packet instructions.

2. Heat wok and stir-fry tofu in 1 tsp. oil until lightly

browned on all sides. Set aside.

3. Add remaining oil and onion to wok and stir-fry

1-2minutes. Add garlic and curry paste and cook a

further 1 minute.

4. Add carrots and broccoli, stir-fry for 4-5 minutes

before adding snow peas and cooking a further

1 minute.

5. Mix in coconut milk and tofu; reduce the heat and

simmer for 2-3 minutes until the vegetables have

cooked through and the sauce is warm.

6. Serve curry over bed of brown rice. Ensure you

evenly divide across 4 plates to ensure portions

are correct.



INGREDIENTS

¾ cup brown rice

2 tsp. olive oil

1 onion, sliced thickly


3 tbsp. green curry paste

400g firm tofu, cut into

2cm cubes

2 carrots, peeled

and sliced

200g broccoli florets

100g snow peas, trimmed

300mL light coconut milk

FRIDAY Lunch (OPTION 2)

Minestrone SoupSERVES: 4

INGREDIENTS

1 tbsp. extra virgin olive oil

1 large onion, diced

2 carrots, peeled and diced

3 stalks celery, diced


400g can (no added salt)

diced tomatoes

400g sweet potato, peeled,

diced

2 zucchinis, diced

2 cups reduced salt

vegetable stock

½ cup dry small pasta (e.g.

macaroni, elbows, shells)

400g can (no added salt)

red kidney or cannellini

beans, drained and rinsed

½ cup basil or parsley,

chopped

Cracked black pepper,

to taste

Chilli flakes (optional)

4 tbsp. fresh parmesan,

grated

4 slices wholemeal

sourdough, fresh or

toasted (approx. 40g/slice)

4 tsp. margarine (optional)

METHOD

1. Heat oil in large pot over medium-high heat, add onions,

celery and carrot, cook for 2-3 minutes until onion begins

to soften. Add garlic and cook a further 1 minute.

2. Add canned tomatoes, sweet potato, zucchini and stock,

bring to the boil and then reduce heat and simmer

30-40 minutes until vegetables are nearly soft.

3. Add the pasta and beans and cook a further 10-15

minutes, until pasta is al dente.

4. Serve soup topped with a sprinkling of fresh herbs,

pepper, chilli flakes and 1 tbsp. parmesan, and a slice of

sourdough spread with margarine. Ensure you evenly

divide across 4 bowls to ensure portions are correct.

TIP Follow steps 1-3 and freeze individual portions for easy

and convenient lunches, then reheat in microwave safe

bowl for 2-3 minutes.

PER SERVE 490Cal (2050kJ), protein 20g, total fat 14g (sat.

fat 4g), carbs 61g, fibre 17g, sodium 771mg

FRIDAY Snack 1

Chocolate MilkSERVES: 1

INGREDIENTS

1 cup skim milk

1 tbsp. drinking chocolate powder

Crushed ice

METHO

1. Place milk and drinking chocolate powder in

cocktail shaker or sealed container and shake well.

Pour over crushed ice and serve



SERVE CHOCOLATE MILK WITH 1 BLISS BALL

SEE RECIPE WEDNESDAY SNACK 2)




MONDAY Breakfast

Sourdough with Tomato, Goat’s Cheese & BasilSERVES: 1

INGREDIENTS

1 thick slice (50g) wholegrain

sourdough, toasted

1 small tomato, sliced

50g goat’s cheese

Handful of basil leaves, torn

1 tbsp. pine nuts

Pepper, to taste

METHOD

1. Top the toasted sourdough with

sliced tomato and small dollops of

goat’s cheese. Sprinkle over the

basil leaves and pine nuts, and

season with pepper.




MONDAY Snack 1

Yoghurt with AppleSERVES: 1

INGREDIENTS

100g low fat yoghurt (any flavour)

1 small apple



carbs 33g, fibre 4g,

sodium 58mg

MONDAY Lunch

Mexican Bean PotatoSERVES: 1

METHOD

1. Prick potato all over with a fork and place potato in microwave safe bowl

with a ½ cup of water. Cover and microwave for 8-10 minutes until soft.

Drain off water.

2. In a separate microwave safe bowl, combine the beans, salsa, chilli flakes.

Cover and warm in microwave for 30-60 seconds.

3. Cut a cross in the top of the potato and pull open slightly. Top with bean

mixture and cheese and microwave for a further 1 minute, until cheese has

melted. Serve topped with Greek yoghurt and extra chilli flakes if desired.

PER SERVE 382Cal (1600kJ), protein 25g, total fat 7g (sat. fat 4g), carbs 45g,

fibre 13g, sodium 635mg

INGREDIENTS

1 small potato (approx. 150g)

⅔ cup (no added salt) red kidney

beans, drained and rinsed

3 tbsp. tomato salsa (store bought)

Pinch chilli flakes (optional)

½ cup reduced fat mozzarella

2 tbsp. low fat Greek yoghurt

Monday 1500Cal

Recipes


TUESDAY Breakfast

Baked Beans on ToastSERVES: 1

INGREDIENTS

2 slices multigrain bread, toasted (approx. 40g/slice)

½ cup (reduced salt) baked beans

Pepper / Tabasco, to taste

METHOD

1. Place baked beans in microwave safe container and warm for

30-60 seconds.

2. Serve baked beans over maultigrain toast and add fresh cracked

pepper or tabasco to meet your taste preference.

PER SERVE 323Cal (1350kJ), protein 16g, total fat 4g (sat. fat 1g), carbs

45g, fibre 12g, sodium 656mg

Serve baked beans on toast with 1 orange

PER SERVE 394Cal (1650kJ), protein 17g, total fat 5g (sat. fat 1g), carbs

58g, fibre 16g, sodium 661mg

Tuesday 1750Cal

Recipes

TUESDAY Lunch

Strawberry & quinoa tabouliSERVES: 1

METHOD

1. Mix all ingredients together and serve.

TIP Quinoa can be replaced with 1 cup cooked brown

rice if preferred.



TUESDAY Snack 2

Fruit saladSERVES: 1

TUESDAY Snack 1

Low fat vanilla yoghurtSERVES: 1

INGREDIENTS

1½ cup fresh fruit salad (fruits of your choice)

INGREDIENTS

200g low fat vanilla yoghurt

INGREDIENTS

1 cup quinoa, cooked

¼ cup parsley, chopped

¼ cup mint, chopped

1 shallot, chopped

½ cucumber, diced

½ cup canned (no added

salt) chickpeas, drained

and rinsed

100g strawberries, diced

30g reduced fat fetta,

crumbled

½ tbsp. extra virgin olive

oil

1 tbsp. lemon juice

METHOD

1. Serve fruit salad in bowl topped with yoghurt.






WEDNESDAY Breakfast

Overnight oat with fresh nectarineSERVES: 1

INGREDIENTS

⅓ cup rolled oats

⅓ cup unsweetened almond,

coconut milk or skim milk

1 tbsp. chia seeds

1 tbsp. sugar-free maple syrup

1 tbsp. slivered almonds

1 tbsp. reduced fat Greek yoghurt

1 large nectarine, sliced (or seasonal

fruit)

1½ tbsp. pepitas (pumpkin seeds)

METHOD

1. Combine oats, milk, chia seeds, maple syrup, slivered almonds and

yoghurt. Store in a sealed container in the fridge overnight.

2. In the morning, top with sliced nectarine and pepitas.

PER SERVE 453Cal (1900kJ), protein 17g, total fat 24g (sat. fat 5g), carbs 33g,

fibre 13g, sodium 94mg

METHOD

1. Preheat fan-forced oven to 180°C.

2. Lay pumpkin and sweet potato pieces on lined baking tray and

lightly spray with oil. Cook in oven for 15 minutes, then add

asparagus to tray and continue to cook a further 10-15 minutes

until all vegetables are lightly browned and cooked through.

3. Toss together roasted vegetables, rocket, lentils, olive oil and

balsamic vinegar, and gently crumble over the goat’s cheese.

TIP This salad can be served warm or cold. Steps 1 & 2 can be

done ahead of time and stored in fridge.

PER SERVE 482Cal (2015kJ), protein 24g, total fat 26g (sat. fat 9g),


WEDNESDAY Lunch

Roasted vegetable, lentil & goats cheese saladSERVES: 1

Wednesday 2000Cal

Recipes

WEDNESDAY Snack 1

Ricotta & strawberry toastSERVES: 1

INGREDIENTS

1 slice soy & linseed bread, toasted

(approx. 40g)

⅓ cup reduced fat ricotta cheese

4 strawberries, sliced

METHOD

1. Spread toast with ricotta top with sliced

strawberries.

PER SERVE 199Cal (833kJ), protein 12g, total

fat 7g (sat. fat 2g), carbs 19g, fibre 5g,

sodium 297mg

INGREDIENTS

60g pumpkin, chopped into

2 cm cubes

60g sweet potato, peeled and

chopped into 2 cm cubes

½ bunch asparagus, halved

Olive oil cooking spray

1 cup rocket

½ cup canned (no added salt)

brown lentils, drained

and rinsed

½ tbsp. extra virgin olive oil

1 tbsp. balsamic vinegar

50g goats cheese


1500CalRecipe Book


1750CalRecipe Book - Vegetarian


1750CalRecipe Book - Vegetarian

The views that are expressed here are not necessarily those of iNova Pharmaceuticals.

©2018 iNova Pharmaceuticals (Australia) Pty Limited. ABN 13 617 871 539.Level 10, 12 Help Street, Chatswood NSW 2067, Australia. www.inovapharma.com LivingLite® support program is a registered trademark of iNova Pharmaceuticals


2020-03 G24/7 81941

Choose exercise that you enjoy. Whether it’s walking the dog or playing tennis with friends, you’re more likely to do it regularly if it’s something you enjoy.

Why should I try a new exercise?

Variety is the spice of life, isn’t it? Well, it’s the same with exercise. Often, people get comfortable with their

exercise pattern – doing the same thing week in, week out. This has some advantages because you know

what you are doing and are less likely to over-work yourself, however, there are important benefits to trying

new things. Doing a new exercise will mean your body has to work harder and in a different way.

This challenge means you’ll use up more energy or calories for the same amount of time spent. Think about the

first time you tried an activity – let’s say a walk in your local area. Do you remember feeling tired and a bit sore

the next day? Does this continue? No, you very quickly get used to this level and it is no longer a challenge.

To maximise the benefit of exercise, it is important to continue to be challenged so you keep getting fitter.

Also, a new exercise will provide you with variety, stop you getting bored with your program and ultimately

keep you exercising for longer.

Even doing the same exercise in a different way has benefits to health and weight loss. If you can, change

the intensity, how long you exercise for and even the order of your exercises or the route that you walk,

run or cycle.

Why is resistance training so important for weight loss?

Resistance training or weight-bearing exercise improves the amount of muscle we have. If we increase the

size of a muscle, that muscle uses more energy – even when we are sitting still. Studies are now showing

people are able to lose weight through good nutrition and resistance training.

People often think that resistance training will cause their weight to go up and make them bulky, however,

if you eat well, your weight will ultimately come down.

Resistance training has also been shown to help you lose weight from around your waist. This can be

beneficial for your blood pressure, cholesterol and glucose levels and keep you looking toned.

As a woman, I don’t want to put on lots of muscle. Should I use light weights and do lots of repetitions?

Actually, women are unlikely to put on

lots of muscle even with lots of effort.

The reason is that they don’t have

enough testosterone (a hormone)

in their bodies. If you want to look

toned, you may start with light weight

exercises but will need to build up the

intensity.

If I do lots of sit ups, will my tummy get smaller?

Unfortunately, that’s not how weight loss works. You are not able to pick a part of your body, exercise it

and see a reduction in its size (sometimes called spot reduction). We lose weight from all over our body.

Ironically, it often feels like the last place we lose weight is the place that we want it to go from the most.

Factsheet: FAQs on how to get the best results from your exercise plan

AU-2018-04-0018

G24/7 82178

©2018 iNova Pharmaceuticals (Australia) Pty Limited. ABN 13 617 871 539.Level 10, 12 Help Street, Chatswood NSW 2067, Australia. www.inovapharma.com LivingLite® support program is a registered trademark of iNova Pharmaceuticals.

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