Control Your Portions & Fuelling Your Weight Loss.

Most people tend to over-estimate their food portions to either maintain their weight, or lose those unwanted kilos.  As a guide, the portion of fish, chicken, beef, lamb or pork you eat should be about the size of the palm of your hand.  If you’re struggling with your weight, you can be sure that your portion size may need some adjustment.  Think back to the last time you ate a piece of steak, I bet it was bigger than the size of your palm!

I split my carbohydrates between high energy and low energy.  High energy carbs come from things like rice, oats, potato, pasta, bread, banana.  Limit a serve of these from 1/2 to 1 cup for your breakfast, lunch & dinner.

The rest of the plate should comprise plenty of fresh vegetables / salad (low energy carbs) with plenty of colour AND crunch.  As a guide, most adults should be eating 2 to 3 cups of mixed colourful plant-based foods with their meals.  There’s no excuse to sacrifice flavour so be sure to put plenty of herbs & spices!

Fuelling Your Weight Loss

This is a great meal plan to help you kick start your weight loss journey.  The keys are consistency, smaller meals more frequently, good clean protein sources & plenty of colourful fruits and vegetables.


Meal 1 – Breakfast: 1/2 cup of egg whites + 1 whole egg, 1/2 tbsp flaxseed oil + 3 cups of mixed colourful vegies + fish oil capsules

Meal 2 – Mid-morning snack: 1 x 175g tub of Yoplait Forme yoghurt + 1  mandarin.

Meal 3 – Lunch: Chicken salad wholemeal sandwich with low fat cheese, carrot, tomato, lots of spinach + low fat mayonnaise

Meal 4 – Afternoon snack: 1 apple + 1 protein shake mixed in water.

Meal 5 – Dinner: Tuna/chicken/fish/lean red meat + 3 cups of mixed colourful steamed vegetables + 1/2 cup brown rice.

Meal 6 – Evening Snack: 20g cooked popcorn OR 4 x Vita Weet crispbreads with some reduced fat peanut butter + fish oil.

Before making significant changes to your diet, please discuss with your doctor.