Welcome to a new way of eating!

We are so pleased that you decided to become a Member of Live Life Get Active and take the first steps to
creating a fitter, healthier and happier you.
We hope you are having lots of fun but if it ever becomes a chore, let us know and we will do everything we
can to make sure that changes.
Remember if you WANT to change YOU, there are 3 things you need to review.
1.
2.
3.

How much do you move during the day? eg energy burnt

How much do you eat and what do you eat? eg energy
consumed and
How do you feel about yourself and your life?

If you are going to our camps, then you are burning energy, toning up, getting stronger and hopefully starting
to feel a lot more energised and positive about things! The next area to review is what you eat. How much
energy are you consuming?
Your Nutrition Plan
Remember THIS IS NOT A DIET. This is a plan that helps you think differently about how you eat, so the
energy you consume builds a healthier more toned you.
Your waist circumference is a powerful indicator of your health risks. We know that fat stored around the
middle is far more harmful to your health than fat stored elsewhere

Research has shown that men with a waist

bigger than 94cm have an increased risk of
developing diabetes and heart disease, and
if your waist is over 102cm you are at even
greater risk.
For women you are at increased risk
if your waist is bigger than 80 cm, and even
greater risk if bigger than 88cm.

.
Your Daily Kilojoule Intake
From your completed questionnaire, this includes your goal; we have calculated your estimated energy
requirements. However, if your waist circumference puts you in an at risk group, we have taken the liberty of
assigning you to a fat loss plan. This means we have reduced your target daily kilojoules (kJ) to 25% below
your requirements. If you stick to your planned kJ allocation, you will make up the deficit by burning your
excess fat stores. Your waist circumference will reduce over the coming weeks, and along with it your risk of
diabetes and heart disease. Youll feel more energetic, be able to give more in your workout sessions, youll
perform better at work, and youll look and feel great!
For those of you in the healthy waist range, your nutrition plan is just as important. You are in the healthy
waist range and are looking to tone up. Your plan is designed to maximise your nutrition, mak ing sure you
have an optimal intake of vitamins, minerals and have a serious daily boost of beneficial plant compounds.
For muscle build we have increased the kilojoules in your plan by adding more of the foods we know will
help.

Live Life Get Active Pty Ltd ABN 53152823071

enquiries@livelifegetactive.com

Alcohol
If you enjoy a drink then the good news is we are
not going to tell you to become teetotal. Its really
important that you make changes that you can stick
to for the long term. That is how you get long-term
results. However you might have to pull the reins for
a little while to get the results you desire
The safe drinking guidelines are for no more than 2
standard drinks on any day to reduce your lifetime
risk of harm from alcohol, and to have no more than
4 standard drinks on a single occasion to reduce
your risk of alcohol-related injury while drinking.
So heres our advice. Ensure you schedule 3
alcohol-free days into every week. Put these in your
diary if it helps, and stick to the plan. On the other
nights try to stick to the safe drinking guidelines and
slow your drinking down by choosing lower alcohol
options, drinking slowly, have a water every other
drink and ensuring you eat before or while you are
drinking.
If you do overdo it on one occasion, get straight
back on track the next day. Eat to your plan, fit in an
extra walk or exercise session and rehydrate with
plenty of water.
Finally if fat loss is your goal do be aware of the
extra kilojoules you are getting with alcohol. Check
out our guide to understand how many standard
drinks you are getting in popular drinks, along with
the kJ they provide.

Live Life Get Active Pty Ltd ABN 53152823071

enquiries@livelifegetactive.com

Snacks
We recommend sticking to 3 square meals a day plus an optional 2 snacks. There is no healthy eating law
that says you have to snack, and in fact many people are struggling with their weight because they snack too
much. Ask yourself when did you last feel truly hungry? Did you eat that snack because you were just
bored?
For most people a mid-afternoon snack is a great idea. It helps to get you through the 3pm energy slump
and will prevent you from feeling tired or starving when you get home.
What is a good snack? It can be anything from your plate. Look at the portions on your plate and choose
from here. Fruit is always a good choice as everyone has at least 2 portions of fruit a day.
A carton of natural yoghurt with berries = a protein portion and a fruit portion
A good quality cereal bar can count as a carb portion.
A large coffee with milk counts as a protein portion assuming it has around a cup of milk (250mls). A
smaller coffee counts as half a protein portion
By using your Daily Portion Tracker you can keep count of your portions and be sure to stick within your daily
guidelines.
Think of your plate, remember the portions you can have in a day and then enjoy the millions of tasty options
that are available to you!
Any questions please drop us a line enquiries@livelifegetactive.com

Healthy Regards
The Live Life Get Active Team

All our Nutrition Plans are developed by

Dr Joanna McMillan
www.drjoanna.com.au

Live Life Get Active Pty Ltd ABN 53152823071

enquiries@livelifegetactive.com

THIS IS YOUR NUTRITION PLAN

You are classified as Live Life Get Active Energy Level 15
Your daily energy target is 12500+kjs
HERE IS YOUR PLATE WITH YOUR DAILY PORTIONS
PLANT FOODS
10 portions of Vegetables
4 portions of Fruit
PROTEIN FOODS
8 portions of Protein foods
SMART CARBS Low GI
7 portions of Smart Carbs
HEALTHY FATS
7 portions of Healthy Fats

14

7
7

THESE PORTIONS SHOULD BE SPREAD ACROSS YOUR MEALS AND SNACKS DURING YOUR DAY

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WHAT IS A PORTION?
1 Vegie PORTION =
cup cooked veg, frozen veg or canned tomatoes
1 cup leafy greens or raw salad veg
1 Fruit

PORTION =
1 medium-sized piece e.g. apple, banana, pear
2 smaller pieces e.g apricots, plums, figs or kiwi
cup grapes or cherries
1 cup diced fruit
1 tb dried fruit e.g. sultanas
4 dried apricot halves or 2 prunes

1 Protein PORTION =
RED MEAT 60g cooked or 90g raw
WHITE MEAT 80g cooked or 100g raw
FISH 100g cooked or 110g raw
2 large eggs
170g tofu or tempeh
1 cup cooked lentils, chickpeas or beans (note these can also count as carb food)
1 cup low fat milk or buttermilk OR cup full cream milk
cup evaporated milk
2 slices (40g) hard cheese
cup (200g) low fat yoghurt OR cup (150g) full cream yoghurt
1 cup soy, rice, oat or other dairy alternative milk
1 Smart Carb PORTION =
1 slice wholegrain bread
1 wholegrain tortilla or wrap
1 wholemeal English muffin
flat bread such as pita
cup cooked wholegrains e.g. brown rice, wholegrain pasta, buckwheat noodles, barley, oats,
bulgur, Freekeh
150g starchy veg e.g. sweet potato, small potatoes (lower GI), corn
cup cooked pseudograins such as quinoa, wild rice or amaranth
cup natural muesli
2/3 cup wholegrain cereal (look for low GI varieties)
3 wholegrain crispbreads
cup cooked lentils, chickpeas or beans (note these can also count as protein food in vegetarian
meal & the serve is bigger)
cup wholegrain flour
1 Healthy Fat PORTION =
10g nuts or seeds (=10 almonds)
tb nut butter or tahini
1.5 tb (30g) avocado
1.5 tb (30g) hummus
tb oil (recommend extra virgin olive oil as primary oil for cooking & dressings)
tb (10g) butter or table spread (but we recommend trying to use cold pressed oil or other healthy
fat instead)

Live Life Get Active Pty Ltd ABN 53152823071

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HERE IS A SAMPLE DAY LEVEL 15

Level 15

Vegetables

Fruit

Protein

1 cup berries

cup

=1

natural

1 banana = 1

yoghurt = 1

Carbs

Fats

cup
Breakfast

natural

1 tb chia or

muesli =

pepitas = 1

Sliced
cucumber,
Snack

3x

whole tomato

2 hard boiled

wholegrain

& lettuce = 2

eggs = 1

crispbreads

1 carrot cut

=1

1 tb
hummus = 1
(use as dip)

in slices = 1
3 cups
lettuce,
Lunch

tomato,
cucumber,

An orange =
1

160g turkey

2x

=2

wholegrain
wrap = 2

1 tb
avocado = 1

carrot = 3
3 slices of
Snack

Apple = 1

30g mixed

cheese = 1

nuts = 3

Dinner

TOTAL

4 cups mix

250g grilled

greens, stir-

fish =

fried = 4

10

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1 cup brown
rice = 2
7

tb olive oil
to cook veg =
1
7

HERE ARE SOME IDEAS FOR YOUR PLATE

BREAKFAST IDEAS
VEGGIES/FRUIT

PROTEIN

CARB

FAT

LOW GI CEREAL WITH FRUIT & YOGHURT

mixed berries

low fat milk & natural

yoghurt

Goodness Superfoods
Protein 1st

sprinkle of chia seeds

POACHED EGGS WITH WILTED SPINACH, SAUTEED MUSHROOMS & GRILLED TOMATO
spinach, mushrooms,
grilled tomato

poached eggs

rye or grainy sourdough

Oliver Oil (to cook

mushrooms)

BOILED EGGS WITH AVOCADO TOAST SOLDIERS & VEGGIE JUICE

glass of beetroot, celery,
carrot, ginger & apple
juice

boiled eggs

rye or grainy sourdough

mashed avocado (&

Vegemite if you like)

PORRIDGE TOPPED WITH YOGHURT, FRUIT & ROASTED NUTS

mixed berries or stewed
apple/pear

thick natural yoghurt

rolled oats

crushed roasted
almonds

SMOKED SALMON, AVOCADO, SPINACH & TOMATO ON TOAST

spinach & sliced tomato

smoked salmon

rye or grainy sourdough

mashed avocado

NUT BUTTER & BANANA ON TOAST WITH A GLASS OF MILK

sliced banana

glass of low fat milk

rye or grainy sourdough

peanut or other nut

butter

rye or grainy sourdough

feta cheese

MUSHROOM, SPINACH & FETA OMELETTE

mushrooms & spinach

eggs

SCRAMBLED EGGS WITH GRILLED TOMATO & SAUTEED FIELD MUSHROOMS

field mushrooms, grilled
tomato

scrambled eggs

rye or grainy sourdough

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Olive Oil (to cook

mushrooms)

LUNCH IDEAS
VEGGIES/FRUIT

PROTEIN

CARB

FAT

MINESTRONE SOUP
tomato, carrot,
capsicum, zucchini

beans

pasta

Olive oil

lean roast beef

Mountain bread, Sorj or

wholegrain wrap

hummus

tuna, hard boiled or

poached egg

cooked and cooled

boiled salad potatoes

olive oil vinaigrette

poached chicken

noodles

no fat added

ham off the bone

wholegrain sourdough
bread

avocado

sourdough rye bread

light cream cheese

fish, prawns & crab

sushi rice

avocado & oily fish

tuna (canned in
springwater & drained)

Mountain bread, Sorj or

wholegrain wrap

olive oil mayo

ROAST BEEF SALAD WRAP

shredded lettuce, grated
carrot, sliced tomato,
cucumber, sliced
beetroot
TUNA NICOISE SALAD
rocket, green beans,
olives, cherry tomatoes

CHICKEN NOODLE SOUP

Asian greens,
beansprouts, carrots,
mushrooms, green
onions
HAM SALAD SANDWICH
cos lettuce, sliced
tomato, cucumber,
beetroot

SMOKED SALMON ON RYE

rocket, capers, olives,
cucumber

smoked salmon

SUSHI & SASHIMI WITH SEAWEED SALAD

seaweed, cucumber etc
TUNA & CORN WRAP
baby spinach, corn,
cucumber

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DINNER IDEAS
VEGGIES/FRUIT

PROTEIN

CARB

FAT

LAMB TZATZIKI SALAD

rocket, baby spinach,
cucumber, cherry
tomatoes, red onion,
green peas

grilled lamb

boiled new potatoes

Olive oil & lemon juice

dressing

salmon fillet

brown rice

Olive oil

lean rump steak

noodles

Olive oil

GRILLED SALMON WITH TAMARI CHILLI VEG

garlic, ginger, chilli,
capsicum, green beans,
broccoli, red onion
BEEF NOODLE STIR FRY
onion, capsicum,
zucchini, Asian greens,
garlic, ginger, chilli, bean
sprouts

BAKED FISH WITH BEAN SALSA & ROCKET SALAD

rocket, cherry tomatoes,
olives, chilli, onion,
sundried tomatoes

fish fillet

can mixed beans

Olive oil

VEAL SCHNITZEL WITH SWEET POTATO MASH & STEAMED GREENS

broccolini, asparagus,
green beans

veal steak & a little egg

sweet potato &

wholegrain breadcrumbs

Olive oil

spaghetti

Olive oil

SPAGHETTI BOLOGNESE & GREEN SALAD

mixed greens, cherry
tomatoes, green onions,
cucumber & in sauce
tomatoes, onion,
zucchini, red capsicum

lean mince

POACHED/ROAST CHICKEN WITH LEMON QUINOA PILAF & GREENS

parsley, broccolini,
green beans, silverbeet

poached or roast
chicken

quinoa

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slivered almonds & Olive

oil

VEGGIES/FRUIT

PROTEIN

CARB

FAT

MEATBALLS WITH ORANGE PINENUTS AND BROWN RICE

red onion, garlic,
capsicum, basil, canned
tomatoes, tomato paste,
orange, parsley, mixed
salad leaves

beef mince

Brown rice

Olive oil & pine nuts

chicken breast, natural

yoghurt & strong
cheddar cheese

wholegrain tortillas

Olive oil

sweet potato

coconut milk

kipfler potatoes

avocado slices, Olive oil

CHICKEN FAJITAS
red onion, 3 colours
capsicum, garlic,
tomatoes, tomato paste,
lime, chilli, coriander,
cos lettuce

SALMON & SWEET POTATO CURRY

green beans, red
capsicum, green peas,
baby spinach, coriander

salmon fillet

STEAK, SALAD & WEDGES

salad greens, red onion,
cherry tomatoes

beef fillet

REMEMBER TO USE YOUR DAILY PORTIONS FROM YOUR PLATE

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LIVE LIFE GET ACTIVE PLATE TRACKER

Use the table below to track your daily PORTION intake.
DAY

Vegetables

Fruit

Protein

Carbs

Breakfast
Snack
Lunch
Snack
Dinner
TOTAL

ITS A SIMPLE APPROACH TO EATING, WE HOPE YOU ENJOY AND REMEMBER

WHEN YOU THINK PLATE, YOU WILL LOOK GREAT!

Live Life Get Active Pty Ltd ABN 53152823071

enquiries@livelifegetactive.com

Fats