Daily Meal Planner

Follow this nutritious daily meal plan based on great tasting meal replacements along with healthy fresh food choices for optimum success whilst on your Kate Morgan Weight Loss Program.

MEAL

CONTENT
Meal 1 1 Kate Morgan Meal Replacement Formula (Shake, Crème or Bar)
Meal 2 1 Piece of Fruit (refer allowed list)
Meal 3

1 Kate Morgan Meal Replacement Formula (Shake, Crème or Bar)

1 serve of Salad or Vegetables (refer allowed list) optional
Meal 4

1 Piece of Fruit (refer allowed list)

1 Kate Morgan Meal Replacement Formula (Shake, Crème or Bar)
Meal 5 1 Serve of Protein (refer allowed list),  3 Cups of Vegetables or Salad (refer allowed list) and 1 Serve of Starchy Carb Vegetables (refer allowed list).  Approved Sauces, Condiments, etc. (optional)
Snack 1 per day (refer list)
Extras To be eaten at any time (refer list)
Recommended Supplements N/A
Water Minimum of 8 glasses per day

 

Allowed Food Lists

Meat, Meat Products (protein source)

Allowed

(Serving size is a palm size - average 120 grams women and 200 grams men)

Not allowed

BEEF

  • Lean Beef Mince
  • Lean Chuck Steak
  • Lean Blade Steak
  • Lean Skirt Steak
  • Lean Rib Eye Steak
  • Lean Round Steak
  • Lean T-bone Steak
  • Lean Rump Steak
  • Lean Sirloin Steak
  • Lean Topside Steak
  • Silverside Steak
  • Fillet Steak

LAMB

  • Lean Lamb Mince
  • Lamb Fillet

PORK / HAM

  • Lean Pork Fillet
  • Lite Sliced Leg Ham

VEAL

  • Veal Steak

CHICKEN

  • Chicken Breast Fillets (skin off)
  • Chicken Tenderloins (skin off)
  • Chicken Mince

TURKEY

  • Turkey Mince
  • Turkey Breast

EGGS

  • 2 Eggs (max. 2 every 2 days)
  • Bacon
  • Chump Chops Forequarter Chops Lamb Chops Shanks
  • Marinated Meats Roasted Meats Cabanossi
  • Salami
  • Frankfurters
  • Ham Steak Sandwich Ham Strasbourg Pastrami
  • Chicken (skin on) Chicken Drumsticks Chicken Wings Chicken Thigh
  • BBQ Chicken
  • Roast Chicken
  • Pork Chops
  • Veal Chops
  • Satay Meats
  • Beef Sausage Chicken Sausage Pork Sausage

Seafood/Dairy Products (protein source)

Allowed

(Serving size is a palm size - average 120 grams women and 200 grams men)

Not allowed
  • Tinned Salmon (in water only)
  • Atlantic Salmon
  • Tinned Tuna (in water only)
  • White Fish (e.g. Barramundi, Perch, Snapper, Gurnard and Hoki)
  • Calamari (not crumbed)
  • Prawns or Shellfish (no more than 1 serve per week)
  • 1⁄2 cup Low Fat Cottage Cheese 1⁄2 cup Low Fat Ricotta Cheese
  • Salmon and Tuna in oil
  • Deep Fried or Fried Fish
  • Cheese
  • Milk
  • Long Life Milk
  • Flavoured Milk
  • Milk Powder
  • Cream
  • Coconut Cream

food guide

Vegetables and Salads

Allowed

Not Allowed
  • Asparagus
  • Beans
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Celery
  • Cucumber
  • Capsicum
  • Carrots (max. ½ cup per day)
  • Cauliflower
  • Lettuce
  • Leeks
  • Mushrooms
  • Parsley
  • Radish
  • Shallots
  • Snow Peas
  • Spinach
  • Squash (Scallopini)
  • Tomato (max. 2 per day)
  • Sprouts (bean, alfalfa, etc)
  • Eggplant
  • Onions
  • Zucchini

STARCHY CARBOHYDRATES

PASTA AND NOODLES

(serving size = 3/4 to 1 cup) - approximately 150 calories per serve

  • Capellini
  • Couscous
  • Fettuccine, egg
  • Linguine
  • Macaroni
  • Pastini
  • Ravioli, meat
  • Rice - Basmati, Doongara, Brown and Wild
  • Spaghetti - White and Wholemeal
  • Vermicelli

LEGUMES

(serving size = 3/4 to 1 cup) - approximately 150 calories per serve

  • Kidney Beans
  • Mixed Beans
  • Baked Beans
  • Borlotti Beans
  • Butter Beans
  • Chickpeas
  • Lentils

VEGETABLES

(serving size - refer below) - approximately 120 calories per serve

  • 1 medium white potato
  • 1 medium sweet potato
  • 150g grams pumpkin
  • 1 cup peas
  • 1 cup corn
  • Parsnip
  • Avocado
  • Beetroot
  • Corn
  • Parsnip
  • Peas
  • Potatoes
  • Pumpkin
  • Sweet Potato

food guide2

Fruit (2 pieces per day)

Allowed

(Serving size is approximately 150 grams)

Not Allowed
  • Apple (both red and green)
  • Apricots
  • Banana (max. 1 per day)
  • Blackberries
  • Cherries
  • Grapes (1 small bunch)
  • Lemon
  • Mandarin
  • Mango
  • Kiwi Fruit
  • Nectarine
  • Orange
  • Passionfruit
  • Peach
  • Pear
  • Rockmelon
  • Strawberries
  • Tinned or Canned Fruit in Natural Juice
  • No Dried Fruit
  • No Fruit or Vegetable Juices
  • Figs
  • Dates
  • Pineapple
  • Watermelon

Sauces, Dressings, Pastes and Condiments

Allowed

Not Allowed
GRAVY
  • Gravy from Powder with added water only

SAUCES

  • Fish Sauce
  • Soy Sauce (light and dark)
  • Worcestershire Sauce
  • Teriyaki Sauce
  • Oyster Sauce
  • Lite Tomato Sauce

DRESSINGS

  • Fat Free Balsamic Italian Salad Dressing
  • Fat Free French Dressing
  • Fat Free Greek Dressing
  • Fat Free Italian Salad Dressing

PASTES AND CONDIMENTS

  • Tomato Paste
  • Tomato Puree
  • Fish Paste
  • Curry Powder
  • Horseradish
  • Mustard (all types)
  • Vinegar

 
  • Baking Products
  • Caesar Dressing
  • Mayonnaise
  • Pesto
  • Seafood Dressing
  • Sweet Chilli Sauce
  • Tomato Sauce

Herbs and Spices

Allowed
  • Basil, Fresh or Dry
  • Cardamon
  • Chilli Powder
  • Chives
  • Coriander, Fresh or Dry
  • Cumin
  • Curry Powder
  • Garlic
  • Ginger
  • Lemongrass
  • Mint, Fresh or Dry
  • Mixed Herbs, Fresh or Dry
  • Oregano, Fresh or Dry
  • Paprika
  • Parsley, Fresh or Dry
  • Pepper, Black or White
  • Rosemary
  • Sage, Fresh or Dry
  • Salt
  • Seasoning Mix

food guide3

Extras To Be Eaten At Any Time

  • Artificial Sweetener (Splenda recommended)
  • Diet Jam (up to 2 tbsp per day max)
  • Diet Jelly
  • Diet Soft Drinks
  • Diet Topping
  • Sugar Free Lollies (max. 3 per day)
  • Fresh/Dried Herbs – Parsley, Garlic, Ginger, Basil, Rosemary, Thyme, etc.
  • Listerines
  • Sugar Free Chewing Gum
  • Tomato and Capsicum Salsa
  • Home Made Vegetable Soups (refer to Kate Morgan recipes only)
  • Vegetables (refer list)

Recommended Supplements To Be Taken Daily

  • Multivitamins
  • Fibre
  • Chromium

Foods To Avoid

  • Alcoholic Beverages
  • Bread and Rolls
  • Butter, Margarine and Oils
  • Cakes, Desserts and Pastries
  • Cereal Products
  • Confectionery
  • Flour Products
  • Pasta
  • Processed Foods
    • Canned Foods
    • Packaged Foods
    • Chips
    • Chocolate
    • Donuts
    • Biscuits
  • Rice
  • Spreads
  • Sugar