getting started - easy weight loss | lite n' easy€¦ · manage your weight, you’ll also...
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liteneasy.com.au | 13 15 12
Getting StartedGet the most out of
simply eating well!
By making a commitment to eat well, you’ve taken a great step to help improve your health and your quality of life.
and congratulations on choosing to eat well.
Welcome to Lite n’ Easy
1-2 Ordering online
3-4 How to unpack your delivery
5-6 Using your menus to prepare your meals
7-8 Jump Start
9-10 Reordering and flexible options
11-12 Recycling
13-14 Top 10 ways to maximise success on Lite n’ Easy
15 Mindful eating
In this guide you’ll find:
By eating the right foods in the right portions, you’ll not only be able to manage your weight, you’ll also help reduce your chances of suffering type 2 diabetes, cardiovascular disease and some cancers by as much as 80%.
Lite n’ Easy can help you feel better, enjoy more energy and help increase your chances of living a longer, healthier and happier life.
Our Getting Started guide is designed to walk you through how your Lite n’ Easy meal plan works. But if you have any questions, please don’t hesitate to call us on 13 15 12 during business hours.
Ordering onlineOrdering Lite n’ Easy online is fast and easy and can be done 24/7. If you haven’t already, why not take a moment now to jump online and set up your Lite n’ Easy web account. Simply follow the instructions below:
Step 1: Visit www.liteneasy.com.au
Step 2: Click on the “Order Now” button then follow the links to set up your online account.
Step 3: Once your account is set up, you can order anytime that suits you. If you ever have
any questions though, please call us on 13 15 12 during business hours.
WELCOME
1 - 2
Visit liteneasy.com.au to view all of our flexible options and to place your
next order
Unpacking your deliveryDepending on what you have ordered, your delivery is divided into one or more of the following shopping bags labelled with Breakfasts, Lunches, Dinners and Chilled Dinners as well as the storage instructions to: KEEP REFRIGERATED or KEEP FROZEN.
Breakfasts & Lunches – REFRIGERATED Items
Inside the shopping bags marked KEEP FROZEN you will find some items packed loosely and others packed into day bags.
Inside your Breakfast and Lunch shop-ping bag will be a “Frozen Items” menu which will help you identify which loose items go with each meal.
Your delivery may include Frozen, Fresh Chilled or Salad Combo dinners. Frozen dinners will be banded together or packed in a bag marked Keep Frozen.
Fresh Chilled meals will be packed in a bag marked Fresh Dinners Keep Refrigerated.
Salad Combo meals include a frozen and fresh component.
Inside the shopping bags marked KEEP REFRIGERATED you will find individual day bags for the breakfast and lunch components. These are all numbered from Day 1 to Day 7.
For convenience, you may wish to pack your day bags into the fridge in the order you will eat them.
Breakfasts & Lunches – FROZEN Items
Dinners – CHILLED or FROZEN
UNPACKING
3 - 4
Make sure you store your food at the correct temperature:
Refrigerator 4°C / Freezer -18°C
Don’t forget to leave your esky out for collection when your next delivery is made.Checking your Menu
Remember to check your Breakfast & Lunch Menu
as well as the Frozen Items menu before eating each
meal to ensure you have all the components for
that meal.
Frozen Dinners
Dinner packs are frozen.
Do not defrost dinners before you heat them.
Fresh Chilled Dinners
If your order included Fresh Chilled dinner options, be
sure to eat these meals prior to the Best Before date
printed on the lid to ensure freshness and quality.
Salad Combo Dinners
If your order included Salad Combo Dinners, you will
have a frozen and chilled component for that meal.
Be sure to eat these meals prior to the Best Before
date printed on the chilled salad component.
Week BThis menu is for delivery weeks starting
8 June • 6 July • 3 Aug
Eating meals in day order will ensure optimum freshness and nutritional balance.
Bre
akfa
stan
d m
orn
ing
snac
k
Day 1
Day 7
Day 2Day 3
Day 4Day 5
Day 6
A
A
A
A
AA
A
B
B
B
B
BB
B
Po
pula
r
Opt
ion
alLu
nch
and
aft
ern
oon
sn
ack
Items in blue are stored in
the freezer
A
A
A
A
AA
A
B
B
B
B
BB
B
Order online at liteneasy.com.au
Day 7
Day 1Day 2
Day 3Day 4
Day 5Day 6
Po
pula
r
Opt
ion
al
You supply 1.75 litres
of calcium enriched
skim milk per week
(1 cup a day)
Depending on seasonality and availability, your Fresh Cut Fruit
may include any combination of pineapple, melons and grapes.
Fresh Fruit may include strawberries, grapes, mandarins or
other types of whole fresh fruit.
1200
* 1200 Calories when combined
with your Lite n’ Easy dinner
Maple, Pear & Wheat
Flakes with skim milk*
Mixed Berry
Yoghurt
Bacon and Egg Mayo
on a toasted
English Multigrain
Muffin
Red Apple
Nut Cluster Crunch
with skim milk*
Wholemeal &
Seed Toast
with Butter
and Vegemite
Two Eggs
and Tomato
on a toasted
English Multigrain
Muffin
Creamy Almond &
Vanilla Oats
Rye Toast
with Plum Jam
Egg with
Smashed Avocado
and Fetta
on Ciabatta Toast
Orange
Fresh Omelette
(Two Eggs, Smoked
Salmon Mix)
Apple & Cinnamon
Bircher Muesli
Peach Snack Cup
Baked Beans
and Cheese on
Multigrain Toast
Kiwifruit
Almond Toasted Muesli
with skim milk*
Rhubarb & Apple
Yoghurt
Orange
Bacon, Egg
and Tomato
on Wholemeal
& Seed Toast
Red Apple
Toasted English
Fruit Muffin
with Butter
and Strawberry Jam
Fruit Salad Cup
Cheese, Tomato and
Smashed Avocado
Sandwich Thin
Toastie
Red Apple
Honey Muesli Flakes
with skim milk*
Soy & Linseed Toast
with Honey
Sweet Soy
Chicken with Rice
Red Apple
Banana &
Apple Bread
Spaghetti
Bolognaise
Dried Plums
Dry Roasted
Almonds
Chargrilled Chicken
& Parmesan Burger
with Tomato, Baby
Spinach and Tomato
Chutney on a
Grain Roll
Orange
Sweet Chicken
Curry
Peach Snack Cup
Cinnamon Oat Bar
Chargrilled Rissoles
with Greek Salad
and Creamy
Dressing in a Wrap
Vanilla Pears
Vanilla Yoghurt with
Yoghurt Sprinkle
Chicken & Crunchy
Corn Salad
with Garlic &
Lemon Vinaigrette
Fresh Cut Fruit
Egg & Avocado
Salad with Honey
Mustard Dressing
Pear Cup
Broccoli & Chicken
Pasta Bake
Kiwifruit
Pistachio, White
Chocolate &
Strawberries
Tasmanian
Salmon Risotto
Orange
Apple, Cherry &
Almond Cake
Pumpkin Soup with
a Cheese and Tomato
Sandwich Thin
Toastie
Red Apple
Peach Yoghurt
Roast Beef, Tomato
and Corn Relish
sandwich on
Soy & Linseed
Kiwifruit
Apple & Almond
Muffin
Sticky BBQ
Meatballs
with Mixed
Vegetable Rice
Red Apple
Roast Chicken
Tender, Tomato and
Mayonnaise on a
Long Multigrain Roll
Orange
Corn Chips
with Salsa Dip
Ham, Cheese and
Tomato sandwich on
Multigrain
Pear Cup
Fresh FruitKiwifruit
Peach & Pear Cup
OrangeFresh Fruit
Fresh Fruit
Lun
chan
d a
fter
noo
n s
nac
k
Items in blue are stored in
the freezer
A
A
A
A
AA
A
B
B
B
B
BB
B
Order online at liteneasy.com.au
Day 7
Day 1Day 2
Day 3Day 4
Day 5Day 6
Po
pula
r
Opt
ion
al
You supply 1.75 litres
of calcium enriched
skim milk per week
(1 cup a day)
Depending on seasonality and availability, your Fresh Cut Fruit
may include any combination of pineapple, melons and grapes.
Fresh Fruit may include strawberries, grapes, mandarins or
other types of whole fresh fruit.
Week AThis menu is for delivery weeks starting
1 June • 29 June • 27 July
Eating meals in day order will ensure optimum freshness and nutritional balance.
Bre
akfa
stan
d m
orn
ing
snac
k
Day 1
Day 7
Day 2Day 3
Day 4Day 5
Day 6
A
A
A
A
AA
A
B
B
B
B
BB
B
Po
pula
r
Opt
ion
al
1200
* 1200 Calories when combined
with your Lite n’ Easy dinner
Fresh Fruit
Maple, Pear
& Wheat Flakes
with skim milk*
Wholemeal &
Seed Toast
with Plum Jam
Egg with Tomato
& Spinach,
Smashed Avocado
on Ciabatta Toast
Red Apple
Nut Cluster Crunch
with skim milk*
Rye Toast
with Strawberry Jam
Orange
Two Eggs, Baby
Spinach and
Fetta on
Ciabatta Toast
Fresh Fruit
Apple, Cranberry
& Bran Flakes
with skim milk*
Peach Yoghurt
Peach Snack Cup
Honey Muesli Flakes
with skim milk*
Soy & Linseed Toast
with Butter
and Vegemite
Orange
Bacon, Egg
and Tomato on
Multigrain Toast
Pear Cup
Nut Cluster Crunch
with skim milk*
Rye Toast
with Strawberry Jam
Orange
Egg,
Smashed Avocado
and Fetta
on Ciabatta Toast
Peach & Pear Cup
Ham, Cheese
and Tomato
Sandwich Thin
Toastie
Red Apple
Honey Muesli Flakes
with skim milk*
Wholemeal &
Seed Toast
with Peanut Butter
Kiwifruit
Baked Beans
and Cheese
on a toasted
English Multigrain
Muffin
Red Apple
Creamy Almond &
Vanilla Oats
Mixed Berry
Yoghurt
Peach Cup
Orange
Bacon, Egg
and Tomato
on Multigrain
Toast
Chicken, Ham & Egg
Salad with Tasty
Cheese and Creamy
Cheese Dressing
Fresh Cut Fruit
Choc Chip &
Orange Cake
BBQ Chicken &
Ham Pizza with
melted Cheese
Tropical Crush
Warm Lamb &
Roasted Vegetable
Salad with Fetta and
Greek Vinaigrette
Peaches with
Raspberry Sauce
White Chocolate
Blush Cake
Oriental Beef
& Noodles
Cinnamon Apples
Classic Choc
& Oats Bar
Hearty Beef &
Barley Soup with
Ciabatta Toast
and Butter
Fruit Salad Cup
Vanilla Yoghurt
Roast Chicken
Penne
Red Apple
Choc Hazelnut
& Fruit Mix
Sliced Roast
Chicken, Tomato
and Mayonnaise
in a Wrap
Fresh Fruit
Ham, Cheese
and Tomato
sandwich on
Wholemeal & Seed
Peach Snack Cup
9 Grain Crispbread with
Butter and Vegemite
Mexican Pulled
Beef Nachos with
Smashed Avocado
and melted Cheese
Red Apple
Roast Chicken
Tender, Tomato and
Mayonnaise on a
Long Multigrain Roll
KiwifruitChargrilled Chicken
& Parmesan Burger,
Tomato, Baby Spinach
and Tomato Chutney
on a Grain Roll
Slow Cooked
Chinese Chicken
Orange
Mixed Nuts
Tomato Soup
with Ciabatta Toast
and Butter
KiwifruitPenne Pesto
Pasta
Red Apple
Mixed Berry Yoghurt
Orange
When ordering, check the delivery date to make sure you are ordering from the correct week’s menu.
Day 1 is the day after your delivery arrives - e.g if your delivery arrives on Tuesday, eat your Day 1 breakfast on Wednesday. For nutritional balance and freshness, it’s important to eat your breakfasts and lunches in sequence (Day 1, 2, 3 and so on).
Frozen items are printed in bold blue type
When ordering, choose from “popular” or “optional” selection. If you do not make a specific choice, the “popular” menu items will automatically be sent to you.
All Lite n’ Easy meal plans have been formulated to include calcium enriched skim milk every day which you will need to provide. All meal plans require 1 cup (250ml) per day.
Using your menu to prepare your meals
Main Meals & MoreLite n’ Easy has over 55 delicious dinners to choose from.
You’ll find these in your Main Meals and More booklet. Dinners can also be ordered on their own in packs of 5, 7, 10, 14 and 21. Frozen dinners can be eaten in any order on any day of the week. If you do not choose your own dinners when ordering, we will automatically select your dinners from our most popular selections.
Check best before date on the Fresh Chilled meals.
and more
#86 Rigatoni liteneasy.com.au | 13 15 12
Main Meals
AUTUMN 20 Main Meals (complete) all State.indd 1 11/2/20 3:37 pm
PREPARING YOUR MEALS
5-6
Heating Instructions
•Storageandheatinginstructionsvary
frommealtomeal.Pleasecheck
eachindividualitemforinstructions.
•Allfrozenitemsshouldbeheated
fromfrozen.
Breakfast + Lunch MenusLite n’ Easy’s breakfast and lunch menus change seasonally. Each seasonal menu consists of four weekly menus. These weekly menus are rotated (A, B, C, D, A, B, C, D and so on) until the next season’s menu is launched. Rotating the menus like this means you’ll get all the variety you need to stay on track.
Your breakfast and lunch may include a combination of both fresh (refrigerated) and frozen items. Use your calorie menus and the ‘Frozen Items’ menu supplied in each delivery to help you locate your daily meals. Your choices are printed on your confirmation email. 5, 4 or 3 Day Options: For freshness and quality, please choose the 5, 4 or 3 days on which you will be eating your food (e.g if your delivery is on a Friday and you plan to eat Monday to Friday, order days 3-7).
7 - 8
JUMP START
Jump Start The two week program to help kick start your weight loss journey.
If you selected a Jump Start program for your delivery, this information will help you through your first two weeks.
What’s different about Jump Start?On Jump Start, your first 2 weeks of Lite n’ Easy combines 5 days of normal eating with 2 days of fasting. On the fasting days, your breakfasts and morning snacks are removed. This combination reduces your average weekly calorie intake by about 600 or 800 calories depending on which pack you chose and gives your body additional time to burn calories on the fasting days.
If you have any questions about Jump Start, please call us on 13 15 12 during business hours.
What if I’m hungry on a fasting day?It is normal to feel a bit hungrier on days when you are eating less food. Try to schedule your fasting days for when you have lots of distractions so that you’re not thinking about food.
To manage hunger, make sure you are drinking plenty of still or sparkling water, as this will help keep you feeling full.
What’s next after Jump Start?After your initial two weeks on Jump Start, we recommend you switch over to our regular 7 Day Full Meal Plans with breakfast, lunch, dinner and snacks supplied every day.
By doing so, you’ll not only continue to achieve great weight loss results, but you will also get the FULL nutrition and health benefits of Lite n’ Easy. This includes the recommended 5 serves of veggies and 2 serves of fruit each day.
Ordering your next delivery is simple
Payment OptionsYou can update your payment details online at liteneasy.com.au or by calling 13 15 12. If you add other members to your account, you will also need to add the payment details for each member.
OnlineCreate a household account and order online at
www.liteneasy.com.au
PhoneCall Lite n’ Easy on
13 15 12
ALL ORDERS AND CANCELLATIONS MUST BE MADE BY 11AM THE DAY PRIOR TO YOUR DELIVERY.
Confirmation EmailsEach time you order we will send you a Confirmation Email. This will display the selections you have made, your delivery address, date of the delivery and the price including any additional delivery fees that may apply. It is important that you check this information carefully to ensure it is correct. Please call us immediately if it’s incorrect.
Suspending or cancelling your deliveryAll changes must be made by 11am the day prior to your delivery day. If you wish to resume your deliveries on a certain day, we can set an automatic restart date – perfect for when you go away on holidays or business.
You can cancel your delivery by simply logging into your household account and pressing the “Cancel Orders” button
on the Welcome Page (please keep a copy of the reference number) or you can
call us on 13 15 12.
Our Meal PlansDesigned for flexibility & convenience With no contracts or joining fees, Lite n’ Easy is designed to be easy and flexible, so you can stop, restart or change to another meal plan at any time.
7 Day Meal PlanFor optimum weight loss results, we recommend the Lite n’ Easy full 7 Day Meal Plan (Breakfast, Lunch, Dinner and Snacks). You can also select from the following combinations:
• Breakfasts and Lunches only • Breakfasts and Dinners only • Lunches and Dinners only • Dinners only • Lunches only
5, 4 or 3 Day Meal PlansLite n’ Easy 5 Day Meal Plans are ideal if you want the freedom to eat the food of your choice on the weekends. Like our 7 Day Meal Plan, there are various combinations available.
Dinners OnlyThere are over 55 meals to choose from. Dinners come in packs of 5, 7, 10, 14 and 21.
Visit liteneasy.com.au to see the full range of flexible options available.
REORDERING & FLEXIBLE OPTIONS
9 - 10
At Lite n’ Easy, we always want to do the right thing for the environment, but we need your help. By doing these 3 simple things, we can help the world lose a few kilos:
What can you return to Lite n’ Easy for recycling?
11 - 12
With your help, we can continue to deliver all the convenience and health benefits of Lite n’ Easy and ensure we minimise our impact on the environment.
If you have any questions, please call us on 13 15 12.
RETURN YOUR PLASTIC SHOPPING BAGS & DAY BAGS
We can now recycle the plastic shopping bags and day bags supplied in your delivery. Simply ensure the bags are empty and clean, place them all into one of the shopping bags, then place this into your esky for collection. Once returned, we will send the plastic bags to be recycled.
RETURN YOUR ESKY
Returning your esky in good condition means we can reuse it for future deliveries.
If the esky is not suitable for reuse, we send it to be cleaned or recycled into a new one.
Please note, in some delivery areas we are unable to collect eskies. Please call 13 15 12 to check that we can collect your esky.
RECYCLE YOUR DINNER TRAYS, PLASTIC BOWLS & OTHER HARD PLASTICS
Recycle these items in your kerbside recycle bin. Make sure you remove any film lids first. (Check with your local council for recycling guidelines).
01 02 03
RECYCLING
Eat regular meals• Eat breakfast - the most important meal of the day
• Space your food throughout the day and try not to get overly hungry
• Add more non-starchy vegetables to your meals (e.g. zucchini, tomato, broccoli, carrots green beans, celery etc)
• Drink more water
Exercise• Simply move more!
• Choose effective exercise for weight control
such as weight bearing exercise (power walking, jogging and aerobics) and interval training, or resistance training.
• Exercise on most days for at least 40 minutes
• Exercise at a moderate intensity. You should be slightly out of breath but still able to talk
3
Top 10 ways to maximise success on Lite n’ Easy
1
Be a mindful eaterSee back cover ‘Mindful eating’2
5If you’re still hungry...
Drink quality fluids4
Drink a glass of water before a meal
Drink water when you feel hungry
Flavour water with lime, mint and ice
Enjoy herbal or non caffeinated teas
(maximum of four a day)
For optimal weight loss,
alcohol should be excluded
Use the stairs. Walk instead of driving.
• Drink lots of water
• Limit tea & coffee
• Limit alcohol
• Avoid soft drink including diet drinks
Eating out• If you need to eat out try and choose restaurants that serve healthy options
• Be mindful of your portion sizes
Enjoy your journey!
• Reward yourself when you reach a goal • As well as weight loss, savour the other unexpected benefits: Increased confidence and feeling happier
• Remember plateaus are normal!• Try different types of exercise• Switch your dinner and lunch meals• Increase your exercise intensity• Get enough sleep• Check how you feel, not what you weigh • Check your waist measurement rather than the scales • Don’t give up!
Make good food choicesCongratulations!You’ve chosen Lite n’ Easy
9
13 - 14
10
7
6 If you plateau...
SIMPLY EAT WELL
Support for your journey
• Set realistic goals. • Track your progress• Join Lite n’ Easy’s Facebook or follow on Instagram• Hang out with positive people
who support your goals• Join a fitness group or team sport • Consult a health professional if needed
8
0.5 kg-1 kg per week is a healthy weight loss goal
ALL ORDERS AND CANCELLATIONS MUST BE MADE BY 11AM THE DAY PRIOR TO YOUR DELIVERY.
OnlineCreate a household account and order online at
www.liteneasy.com.au
PhoneCall Lite n’ Easy on
13 15 12
Stay updatedJoin our Facebook & Instagram pages to get all the latest menu updates, healthy eating tips and motivation you need to simply eat well.
WIN
TE
R 2
020
Mindful Eating At Lite n’ Easy we’re passionate about making food as tasty as it is healthy. We also believe that if you take time to enjoy your food, you’re more likely to stay on track.
Here are a few tips on making your Lite n’ Easy eating experience a pleasurable one.
Have a glass of water
Check that you
really are hungry
Don’t get overly hungry
Stop eating before
you feel overly full
1. Check your menu and preparation instructions on labels
2. Present the food attractively on a plate
3. Take notice of portion sizes
4. Always sit down and enjoy your food
5. Focus on flavour & texture
6. Savour every mouthful
7. Chew your food slowly
8. Check hunger fullness scale: