Bariatric Women weight loss Men weight loss

4 Week Weight Loss Menu Plan

 "I asked my customers what they'd like
from a menu plan book, and they
described in detail their desires.
All that was left was to create it."
Amanda Clark, Creator of Portion Perfection,
Advanced Accredited Practising Dietitian and Nutritionist

This comprehensive one-of-a-kind four week menu plan works for the whole Includes full nutritional
family. Designed by five qualified dietitians and nutritionists. Inside you'll find: analysis for each recipe
• 3 versions of each week's plan: and menu plan and
- A 1300 Calorie plan for women aiming to lose weight, accurate portion photos
- A 1600 Calorie plan for men aiming to lose weight, for each calorie level.
- A 900 Calorie plan for those who have had bariatric surgery.
Portion Perfection Kit
• Recipes with inspirational photos, full nutritional analysis
and accurate portion photos for each calorie level.
This book stands alone as a valuable weight control resource in its own right yet
fits perfectly with the full Portion Perfection Kit. The Kit includes a pictorial
portion
guide and portion plates and bowls so you know you're getting the quantity right.
The Portion Perfection Kits come in the purple version for men, women and
children
and the orange version for those who have had bariatric surgery. Bariatric Kit

Puravive-usaa.us
 Contents
Introduction to Thai Fish Cakes ...........................25 Turkey Patties Sesame Pork Stir-Fry
Portion Perfection ......................5
Mushroom Egg Cups ..................26 ..............................46 Ginger & ...................65 Caroline's Week –
The Benefits of
Beef Patty Lemon Beef Stir-Fry ......47 Janelle Shopping List ....66 Introducing
Menu Planning ............................6
How To Use This Book ...............7 ....................................27 Amanda's and Marika's Week – Pennie Taylor ........69 Fluffy
Shopping List ..............................48 Berry Pancakes .....................74
Introducing Amanda Clark .........9 Week – Shopping List ....28
Introducing Caroline Salisbury
Introducing Vegetable Quiche
Hot Fruit Salad ............................14
Janelle & Marika ....51 ........................75 Traditional Lamb
Day................31
Prune and Bran Muffins ...............15
Porridge ......................................36 Mustard Chicken Roast ................76 Spanish Baked
Shepherd’s Surprise Pie ...............16 with Baked Vegetables
Frittata ................56 Chicken ..............77 Greek Lamb
Jarls-Wich ...................................17 .........................................37
Banana and Walnut Bread Salad .......................78 Pistachio
Beetroot and Feta Salad ..............18 Bircher Muesli Blend ............................79 Caesar
Flat Bread Pizza ...........................19 ...........57
..............................38 Salad ...............................80
Egg Salad ....................................20 Easy Veggie Patties
Chicken & Vegetable Lasagne Pumpkin and Lentil Curry
.....................58
Lamb Cutlets and Vegetables ......21 .....39 ............81 Mango Blueberry Whiz
Lemony Roast Chicken
Banana Smoothie ........................22 Pumpkin Soup .............................40 ................82 Chilli Basil Prawns
with Couscous ............................59
Pasta Fresca ...............................23 Moroccan Fish Skewers Sweet Potato and Lentil Soup .......................83 Mediterranean
Vietnamese Chicken ....................24 with Quinoa Salad .......................41 Seared Salmon .....84 Asian
.....60
Green Curry Pork Ground Beef ......................85
4 Ham and Asparagus Omelette
.........................42 .....61 Pennie's Week – Shopping List

Mexican Chicken ........................43 Fast Broccolini .....86 Index

 900 - 1000 Cals / 3780 - 4200 kJ • BARIATRIC • Portion Perfection
MEALS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Cals / kJ

BREAKFAS Hot Fruit Salad* ½ cup fruit, flake 1 Prune & Bran Banana Smoothie* Omelette made with 1 slice wholegrain 1 large skinny
T ~225 / and nut cereal Muffin (leftovers) 1 whole egg toast + ½ cup cottage cappuccino
945 + ¼ banana + + 200 ml / 6.7 fl oz + 25 g / 0.8 oz cheese + 1 tomato (taken ½ hour
50 g / 1.7 oz vanilla skim milk grated cheese sliced + fresh basil before) then 1
yoghurt (freeze + 3 mushrooms + oregano Mushroom Egg Cup*
50 g / 1.7 oz yoghurt + 2 tsp soy sauce
and remaining
banana for Wed)
+ 1 Tbsp oat bran
AM 1 Prune & Bran Muffin* 200 ml / 6.7 fl oz 1 large skinny 1 Prune & Bran 1 large green apple 1 Prune & Bran 10 dried apricots
SNACK reduced fat milk cappuccino Muffin Muffin
~100 / + 1 hpd tsp Milo (leftovers) (leftovers)
420 or protein powder
LUNCH Baked beans on toast Beetroot & Feta Egg Salad* Open Sandwich:
2 Ryvita biscuits with 90 g / 3 oz 4 Thai Fish Cakes
~225 / 945 - 1 slice wholegrain Salad* + 20 g / 0.7 oz 80 g / 2.7 oz canned1 slice wholegrain chicken breast (leftovers)
toast + 130 g / 4.3 oz roast beef bread 80 g / 2.7 oz
salmon + 2 slices red + ½ cup total: + ½ cup salad
baked beans + onion + ½ tsp lemon ham + 1 lettuce leaf cucumber, lettuce,
10 g / 0.3 oz grated juice + lettuce + 2 thick slices tomato rocket, tomato and
cheese + tomato slices + 3 cherry tomatoes + chopped basil sprouts
PM SNACK 1 large skinny Jarls-Wich* 100 g / 3.3 oz 6 walnut halves Jarls-Wich* 1 cup of instant soup 1 medium banana
~100 / 420 cappuccino vanilla yoghurt
DINNER Shepherd's Lamb Cutlets &
Flat Bread Pizza* (½) Pasta Fresca* Vietnamese Chicken* 4 Thai Fish Cakes* Beef Patty* + ½
~225 / 945 Surprise Pie* () + 3 Oysters Vegetables* (¼) with Salad cup total: Romaine /
cos lettuce, tomato,
beetroot and sprouts
SUPPER Jarls-Wich* 1 large green apple 10 dried apricots - 50 g / 1.6 oz vanilla 200 ml / 6.7 fl oz ½ cup custard 20 g / 0.7 oz dark
~100 / 420 chopped + 1 Tbsp yoghurt + 1 kiwi fruit reduced fat milk + chocolate + cup of
vanilla yoghurt 1 hpd tsp Milo or green tea
protein powder

WEEK’S AVERAGE INTAKEEnergy928 Cals / Protein62 gFat 1555

3885 kJ 31 g Sat Fat 12 g Carb 89 g Fibre ~14 g Sodium
mg
** Requires bariatric vitamin regime + 6-16 g supplemental fibre + 2 litres of fluid daily to ensure needs are met.
10
 1300 Cals / 5460 kJ • Weight Loss for WOMEN • Portion Perfection
MEALS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Cals / kJ

BREAKFAS Hot Fruit Salad* 2 Prune & Bran Banana Smoothie* 2 slices wholegrain 2 Mushroom Egg
½ cup fruit, flake ½ cup fruit, flake
T ~300 / and nut cereal Muffins (leftovers) and nut cereal toast + ½ cup cottage Cups* + rocket
1260 + ½ banana + 200 ml / 6.7 fl oz + ½ banana cheese + 1 tomato, + 1 skinny
+ 100 g / 3.3 oz vanilla reduced fat milk + 100 g / 3.3 oz sliced + fresh basil cappuccino
yoghurt (freeze flavoured yoghurt and oregano
additional banana and + 1 Tbsp oat bran
yoghurt for Wed)
+ 1 Tbsp oat bran
AM 1 Prune & Bran Muffin* 200 ml / 6.7 fl oz 1 large skinny 1 Prune & Bran Muffin 1 large orange 1 Prune & Bran Muffin 10 dried apricots
SNACK reduced fat milk cappuccino (leftovers) (leftovers)
~100 / + 1 hpd tsp Milo
420 or protein powder
LUNCH Baked beans on toast Beetroot & Feta 3 Ryvita biscuits with 3 Ryvita biscuits 1 Wholegrain Wholegrain tortilla 6 Thai Fish Cakes
~350 / 1470 - 2 slices wholegrain Salad* Egg Salad* + 80 g / 2.7 oz sandwich with with 60 g / 2 oz (leftovers)
toast + 130 g / 4.3 oz + 1 carrot salmon mixed with 1½ tsp spread chicken + avocado + with salad
baked beans + 1 Tbsp Hommus avocado + 2 slices + 3 tsp peanut butter lettuce
+ 10 g / 0.3 oz grated red onion + ½ tsp + 1 stalk celery + grated carrot
cheese + tomato slices lemon juice + lettuce

PM SNACK 1 large skinny 6 walnut halves

1 Jarls-Wich* 100 g / 3.3 oz 1 Jarls-Wich* 1 cup of instant soup 1 medium banana
~100 / 420 cappuccino flavoured yoghurt
DINNER Shepherd's Surprise Flat Bread Pizza* Lamb Cutlets & Pasta Fresca* Vietnamese Chicken* Open Burger -
6 Thai Fish Cakes* ( )
~350 / 1470 Pie* (¼) Vegetables* Beef Patty* + ½
wholegrain roll +
cos lettuce + tomato
+ beetroot + sprouts
SUPPER Jarls-Wich* 1 large orange 10 dried apricots 50 g / 1.6 oz 200 ml / 6.7 fl oz 150 ml / 5 fl oz wine 150 ml / 5 fl oz wine
~100 / 420 flavoured yoghurt + 1 reduced fat milk + OR ½ cup custard OR 20 g / 0.7 oz
kiwi fruit 1 hpd tsp Milo or dark chocolate
protein powder + cup of green tea

1291 Cals / 1788

WEEK’S AVERAGE INTAKE Energy
5405 kJ
Protein 74 g Fat 44 g Sat Fat 15 g Carb 133 g Fibre ~20 g Sodium
mg

11
 1600 Cals / 6720 kJ • Weight Loss for MEN • Portion Perfection
MEALS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Cals / kJ
Hot Fruit Salad* 2 Prune & Bran Banana Smoothie* 2 slices wholegrain 2 Mushroom Egg
BREAKFAS ¾ cup fruit, flake and ¾ cup fruit, flake
T ~400 / + 200 ml / 6.7 fl oz nut cereal Muffins (leftovers) and nut cereal toast + ½ cup cottage Cups* + rocket
1680 reduced fat milk + 1 small banana + 200 ml / 6.7 fl oz + 1 small banana cheese + 1 medium + 1 large skinny
+ 100 g / 3.3 oz vanilla reduced fat milk + 100 g / 3.3 oz banana cappuccino
yoghurt + 1 Tbsp oat + 1 medium banana flavoured yoghurt
bran + 1 Tbsp oat bran
200 ml / 6.7 fl oz
AM 1 Prune & Bran Muffin* 1 large skinny 1 Prune & Bran Muffin 1 large green apple 1 Prune & Bran Muffin 10 dried apricots
SNACK reduced fat milk cappuccino (leftovers) (leftovers)
~100 / + 1 hpd tsp Milo
420 or protein powder
Beetroot & Feta
LUNCH Baked beans on toast 3 Ryvita with Egg5 Ryvita biscuits with Wholegrain sandwich 1 wholegrain tortilla 8 Thai Fish Cakes
Salad* + 1 Ryvita
~450 / 1890 - 2 slices wholegrain
+ ½ tsp spread
Salad* + 2 small 100 g / 3.3 oz canned with 3 tsp spread + 60 g / 2 oz chicken (leftovers)
toast + 260 g / 8.7 oz carrots salmon mixed with + 3 tsp peanut butter + + avocado
baked beans + 1 tsp peanut butter + 2½ Tbsp Hommus avocado + 2 slices 1 stalk celery + 6 walnut halves
+ 10 g / 0.3 oz grated red onion + ½ tsp + 1 kiwifruit + lettuce
cheese + tomato slices lemon juice + lettuce + tomato

PM SNACK 1 large skinny 6 walnut halves 1 cup of instant soup

1 Jarls-Wich* 100 g / 3.3 oz 1 Jarls-Wich* 1 medium banana
~100 / 420 cappuccino flavoured yoghurt
Shepherd's Surprise
DINNER 3 oysters + Lamb Cutlets & Pasta Fresca* Vietnamese Chicken* 8 Thai Fish Cakes* Burger - 1 Beef Patty*
~450 / 1890 Pie* ()
3 wholegrain Vegetables* (½) + 2 cups salad + 60 g / 2 oz
rice crackers and wholegrain roll
Flat Bread Pizza* + cos lettuce +
tomato + beetroot +
sprouts + avocado

SUPPER Jarls-Wich* 1 large orange 10 dried apricots 50 g / 1.6 oz 200 ml / 6.7 fl oz 150 ml / 5 fl oz wine 150 ml / 5 fl oz wine
~100 / 420 flavoured yoghurt + 1 reduced fat milk + OR ½ cup custard OR 20 g / 0.7 oz dark
kiwi fruit 1 hpd tsp Milo or chocolate + cup of
protein powder green tea

1606 Cals / 2258

WEEK’S AVERAGE INTAKE Energy
6723 kJ
Protein 88 g Fat 55 g Sat Fat 17 g Carb 171 g Fibre ~26 g Sodium
mg

12
Mushroom Egg Cups
This dish makes a great breakfast or a high protein snack.
Serves 1 | Preparation time: 3 mins | Cooking Time: 5 mins

INGREDIENTS & MEASUREMENTS

✔ ✔ ✔ INGREDIENTS METHOD:
1 large 2 large Flat mushrooms 1. Preheat sandwich press.
1 2 Free range omega eggs
2. Brush mushroom(s) clean and carefully remove stalks.
3. Crack egg into each upturned mushroom cup.
1 tsp 2 tsp Red capsicum (peppers),
finely chopped 4. Add capsicum.
5 g / 0.2 oz 10 g / 0.3 oz Reduced fat tasty cheese, grated 5. Place mushroom cap on sandwich press, cover with baking
paper and close lid so that it is touching the baking paper,
1 tsp 2 tsp Chives, finely chopped but not flattening the mushroom.
6. Cook for 5 minutes for a soft egg, or longer to taste.
NOTES: 7. Remove from sandwich press and discard baking paper.
8. Sprinkle with grated cheese and chives.

Gluten: Free.
nutRitiOn tip: Place your mushrooms in the sunlight for an hour and they will
produce a valuable amount of Vitamin D – it works whichever way you place them
but the most is produced when the underside is facing the sun.

NUTRITIONAL INFORMATION PER SERVE:

✔ ✔✔ ✔ ✔ ✔ ✔✔ ✔ ✔
Energy – Cals 257 362 442 Saturated Fatt 2 2 2 3
Energy – kJ 107 106 185 ((g)) 19 3 6 1 45
Protein (g) 6 15146 1 35 Carbohydrate ~3 ~ 6 ~ 2 ~7
Total Fat (g) 24 45 10 (g) Fibre (g) 1383 2 3 3 1 2352
3 0 7
8 15116 Sodium (mg)
0 86 26
Frittata Serves 6 (Bariatric), Serves 4 (1300 Cals), Serves 3 (1600 Cals)
Preparation time: 10 mins | Cooking time: 60 mins
Frittatas are great hot or cold, so perfect for summer, winter, breakfast, lunch and again as leftovers.

INGREDIENTS & MEASUREMENTS Bariatric

✔✔✔ INGREDIENTS
METHOD:
Spray Canola oil spray 1. Preheat oven to 180ºC / 350ºF and spray a quiche dish with oil spray.
350 g / 11.6 oz raw Sweet potato, cut into 3 cm pieces 2. Cook sweet potato in a saucepan of boiling water for
1 medium Brown onion, diced 8-10 minutes. Drain well.
4 rashers Short cut bacon, diced 3. While sweet potato is cooking, lightly spray fry pan with canola oil
1 medium Zucchini, grated and fry onion and bacon until onion is tender.
1 cup Rocket / spinach 4. Place sweet potato, grated zucchini, rocket, onion and bacon into Women
7 medium Eggs
weight
base of quiche dish. loss
½ cup Skim milk
5. In a large mixing bowl whisk together eggs and milk.
40 g / 1.3 oz Parmesan cheese grated
6. Pour egg mixture over vegetables and top with cheese.
As per menu plan Tossed green salad
7. Cook in oven for 40-45 minutes until golden and set.
8. Serve +/- salad, as per menu plan.
NOTES:

Gluten : Free. Men

weight
loss
NUTRITIONAL INFORMATION PER SERVE:
✔ ✔ ✔ ✔ ✔ ✔
Energy – Cals 22 332 442 Saturated Fat 4 7 9
Energy – kJ 1 1389 185 (g) 11 17 22
Protein (g) 92 28 2 37 Carbohydrate ~2 ~3 ~3
Total Fat (g) 6 17 22 (g) Fibre (g) 62 93 1240
18 Sodium (mg) 0 0
11 37
Easy Veggie Patties
A fresh and zingy recipe that makes eating more legumes easy.
Serves 10 (Bariatric), Serves 5 (1300 Cals) & (1600 Cals)
Preparation time: 20 mins | Cooking time: 10 mins

INGREDIENTS & MEASUREMENTS Bariatric

✔✔✔ INGREDIENTS
METHOD:
1. Tip chickpeas into a large bowl, and then roughly crush with a
2 x 400 g/ 13.3 oz can Chickpeas, drained and rinsed
50 g / 1.7 oz Breadcrumbs potato masher or food processor until broken into small chunks.
2 tsp Chilli powder 2. Add the breadcrumbs, chilli powder, eggs, tomato, onion and half
2 Eggs of the coriander. Mix together well with wet hands.
½ Tomato, finely chopped 3. Divide the mixture into 10 and shape into burgers while
2 slices Red onion, finely diced Women
maintaining wet hands. weight
Small bunch Coriander, finely chopped
4. Brush non-stick pan with oil and cook until golden. loss
1 Tbsp Canola oil
As per menu plan Lettuce, tomato, onion, 5. While the burgers are cooking, mix the remaining coriander
capsicum (peppers), mushroom with the yoghurt, lime juice and a good grind of black pepper.
As per menu plan Wholegrain bread
6. Top each patty with 1 Tbsp yoghurt mix, and serve with mixed
CORIANDER DRESSING
salad and bread as per menu plan.
1 cup Yoghurt, low-fat natural
1 Lime, juiced Men
To taste Black pepper Gluten: Use gluten free bread crumbs. weight
loss
VaRiatiOn: Coriander can be replaced by continental parsley.
NUTRITIONAL INFORMATION PER SERVE:

Energy – Cals
✔ ✔ ✔
19 340 419
✔ ✔ ✔
Saturated Fat (g) 1 2 2
tipS: The leftover burgers can be cooked, then chilled and microwaved for lunch.
Burgers can be frozen after step 4 and defrosted for cooking at a later date.
Energy – kJ 6 142 175 Carbohydrate (g)21 35 49 To cook from frozen, bake at 200ºC for 20-30 minutes until hot through.
Protein (g) 82 5 19 3 22 Fibre (g) ~8 ~11 ~14 Lime squeeze is a convenient alternative to fresh lime.
Total Fat (g) 1 11 12 Sodium (mg) 29 556 725
12 8
6 58
Spanish Baked Chicken
Spanish flavours over these chicken fillets keep them moist and succulent.
|
Serves 1 Preparation time: 10 mins Cooking|time: 40 mins

INGREDIENTS & MEASUREMENTS Bariatric

✔✔ ✔ INGREDIENTS METHOD:
90 g / 3 oz 90 g / 3 oz 90 g / 3 oz Chicken thigh fillet, raw, 1. Preheat oven to 180ºC.
flattened
2. Flatten and tenderize chicken fillets with meat mallet until thin and
¼ cup ¼ cup ¼ cup Capsicum, diced
tender.
¼ med ¼ med ¼ med Onion, diced
½ med ½ med ½ med Ripe tomato, finely chopped 3. In a small mixing bowl mix together, capsicum, onion, tomato,
¼ tsp ¼ tsp ¼ tsp Garlic, crushed garlic, paprika, cumin and basil.
Paprika
Women
1 tsp 1 tsp 1 tsp
4. On a baking tray that has been coated with cooking oil spray, weight
½ tsp ½ tsp ½ tsp Cumin powder
place raw flattened chicken then spread tomato paste over the loss
2 tsp 2 tsp 2 tsp Tomato paste
2 2 2 Black olives chicken surface.
20 g/ 3 Tbsp 20 g/ 3 Tbsp 20 g/ 3 Tbsp Mozzarella, reduced fat, grated 5. Spread topping evenly over each chicken thigh fillet.
¼ cup ¼ cup ¼ cup Basil leaves, torn
- 1 cup 1 cup Baby spinach leaves 6. Sprinkle lite mozzarella cheese over each piece.
- 3 5 Button mushroom, sliced 7. Bake 30-40 minutes or until chicken is cooked and topping is golden.
- 1 2 Small carrot, peeled into strips
8. Meanwhile, cook rice where included and prepare salad and serve Men
- 2 Tbsp ¼ cup Rice, basmati, raw
according to meal plan. weight
loss
NUTRITIONAL INFORMATION PER SERVE:

Energy – Cals
✔ ✔ ✔
23 345 455
✔ ✔ ✔
Saturated Fat (g)12 12 13
Gluten: Free.
✔ tip: Flattening the chicken breast with a meat mallet will improve tolerance.
Energy – kJ 4 144 190 Carbohydrate (g)4 4 5
nOte: Some of the meat and rice calories are taken up by cheese and other
Protein (g) 98 5 27 8 32 Fibre (g) ~3 ~3 ~9
ingredients, so the rice and meat serves are smaller than standard.
Total Fat (g) 3 30 49 Sodium (mg) 392 51 63
25 6 3
5 77
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