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
LAMB
PORK / HAM
VEAL
CHICKEN
TURKEY
EGGS
|
|
Seafood/Dairy Products (protein source)
Allowed(Serving size is a palm size - average 120 grams women and 200 grams men) |
Not allowed |
|
|
Vegetables and Salads
Allowed |
Not Allowed |
STARCHY CARBOHYDRATESPASTA AND NOODLES(serving size = 3/4 to 1 cup) - approximately 150 calories per serve
LEGUMES(serving size = 3/4 to 1 cup) - approximately 150 calories per serve
VEGETABLES(serving size - refer below) - approximately 120 calories per serve
|
|
Fruit (2 pieces per day)
Allowed(Serving size is approximately 150 grams) |
Not Allowed |
|
|
Sauces, Dressings, Pastes and Condiments
Allowed |
Not Allowed |
GRAVY
SAUCES
DRESSINGS
PASTES AND CONDIMENTS
|
|
Herbs and Spices
Allowed |
|
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