Example shown below based on the following:

Breakfast: #3 Meal builder (page 40 of CSIRO Low-Carb Everyday) Snack 1: Coffee + Strawberries with ginger ricotta (page 215) Lunch: #2 Crispbread builder (page 46)

Snack 2: Tea (with milk) + 40 g nuts + 2 medium apricots + 100 g low-fat natural Greek-style yoghurt

Dinner: Ginger and lime fish cakes with soy chargrilled vegetables (page 134) + 2 poached eggs with 100 g hummus


Weekly Food Checklist Level 4 - 9000 kJ Week: Date:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Food

Refer to pages 25–27 of CSIRO Low-Carb Everyday

for a full list of food choices

Example

specify type

specify type

specify type

specify type

specify type

specify type

specify type

Breads, cereals, legumes, starchy vegetables (0.5 unit)

15 g oats

Breads, cereals, legumes, starchy vegetables (1.0 unit)

3 Ryvitas

Dairy (1 unit)

200 ml almond milk

Dairy (1 unit)

ricotta + yoghurt (snack)

Dairy (1 unit)

150 ml milk (2 x beverage)

Dairy (1 unit)

100 g low-fat natural Greek-style yoghurt

Lunch protein (1 unit)

100 g tinned tuna

Dinner protein (2.5 units)

140 g red fish (+ 2 eggs)

Low-carb vegetables (1 unit)

artichoke + broccoli

Low-carb vegetables (1 unit)

1 cup tomato

Low-carb vegetables (1 unit)

1 cup rocket

Moderate or low-carb vegetables (1 unit)

sugar-snap peas

Moderate or low-carb vegetables (1 unit)

green beans

Healthy fats — 10 units (aim for at least 6 units of nuts each day)

Unit 1

20 g avocado

Unit 2

20 g avocado

Unit 3

snack page 215

Unit 4

snack page 215

Unit 5

10 g nuts

Unit 6

10 g blanched almonds

Unit 7

10 g nuts

Unit 8

10 g nuts

Unit 9

10 g nuts

Unit 10

10 g nuts

Unit 11

20 g hummus

Unit 12

20 g hummus

Unit 13

20 g hummus

Unit 14

20 g hummus

Unit 15

20 g hummus

OPTIONAL Additions from week 7

Carbohydrate extras (refer to page 18 of CSIRO Low-Carb Everyday) Max 2 serves/day

Extra 1

2 medium apricots

Extra 2

strawberries (200 g)

Other foods

Max 2 serves/week

Indulgences (refer to page 27 of CSIRO Low-Carb Everyday)

Indulgence 1

150 ml red wine

Indulgence 2

20 g chocolate