AU & NZ STANDARD WEIGHT LOSS

PHASE 3
ALLOWABLE FOOD LIST

PROTEIN (Lean Cut - Weigh Raw) QUANTITY KJ CAL

Beef (Rump Steak) 100g/3.5oz 511 122
Beef (Liver) 100g/3.5oz 704 168
Chicken (Breast) 100g/3.5oz 438 105
Chicken (Liver) 100g/3.5oz 466 111
Chicken (Mince) 100g/3.5oz 567 135
Kangaroo 100g/3.5oz 397 95
Lamb (Steak) 100g/3.5oz 582 139
Lamb (Liver) 100g/3.5oz 680 162
Pheasant / Partridge / Spatchcock 100g/3.5oz 557 133
Pork (Butterfly Steak) 100g/3.5oz 469 112
Turkey (Breast) 100g/3.5oz 490 117
Turkey (Mince) 100g/3.5oz 405 97
Veal (Diced) 100g/3.5oz 452 108
Venison / Deer (Steak Stir Fry Strips) 100g/3.5oz 439 105
Venison / Deer (Steak Leg Medallion) 100g/3.5oz 457 109
Venison / Deer (Steak Diced) 100g/3.5oz 415 99

OTHER PROTEINS (Weigh Raw) QUANTITY KJ CAL

Barramundi 100g/3.5oz 385 92
Bream 100g/3.5oz 521 124
Cod (Not Smoked) 100g/3.5oz 314 75
Dory 100g/3.5oz 384 92
Eggs Whites (Max twice per week/3 per meal) 1 69 16
Egg Whole 1 271 65
Hard Tofu (Macro organic, firm or equivalent) 100g/3.5oz 502 120
Lobster/Crayfish 100g/3.5oz 407 97
Moong Dal (Sprout Only) 100g/3.5oz 92 22
Mussels 100g/3.5oz 360 86
Prawns 100g/3.5oz 371 89
Sardines 100g/3.5oz 442 106
Scallops (Without Roe) 100g/3.5oz 441 105
Squid / Calamari 100g/3.5oz 328 78
Tuna 100g/3.5oz 435 104
White Bait 100g/3.5oz 401 96

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VEGETABLES (Weigh Raw) QUANTITY KJ CAL

Asian Greens (Loose Leaves) 100g/3.5oz 75 18
Artichoke (Globe) 100g/3.5oz 145 35
Artichoke (Jerusalem) 100g/3.5oz 245 59
Asparagus 100g/3.5oz 88 21
Avocado 100g/3.5oz 867 207
Bamboo Shoots 100g/3.5oz 57 14
Beetroot (Raw not canned) 100g/3.5oz 201 48
Bok Choy/Pak Choy 100g/3.5oz 79 19
Brussel Sprouts 100g/3.5oz 150 36
Broccoli 100g/3.5oz 131 31
Broccolini 100g/3.5oz 150 36
Cabbage (Chinese) 100g/3.5oz 44 11
Cabbage (Green) 100g/3.5oz 89 21
Cabbage (Red) 100g/3.5oz 122 29
Cabbage (Savoy) 100g/3.5oz 90 22
Capers (Drained / washed) 100g/3.5oz 126 30
Capsicum (Green) 100g/3.5oz 84 20
Capsicum (Red) 100g/3.5oz 118 28
Capsicum (Yellow) 100g/3.5oz 113 27
Cauliflower 100g/3.5oz 103 25
Celery 100g/3.5oz 62 15
Chard (Silverbeet) 100g/3.5oz 66 16
Chicory 100g/3.5oz 67 16
Chilli (Green) 100g/3.5oz 181 43
Chilli (Red) 100g/3.5oz 200 48
Cucumber (Unpeeled) 100g/3.5oz 50 12
Fennel 100g/3.5oz 92 22
Fenugreek Leaves 100g/3.5oz 205 49
Green Beans 100g/3.5oz 112 27
Kale 100g/3.5oz 109 26
Leek 100g/3.5oz 136 32
Lettuce (All types) 100g/3.5oz 68 16
Mushrooms 100g/3.5oz 86 21
Onions (Raw - Ave weight 140g/4.9oz = Medium size) 140g/4.9oz 184 44

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VEGETABLES (Weigh Raw) (cont) QUANTITY KJ CAL

Radish 100g/3.5oz 74 18
Radicchio 100g/3.5oz 96 23
Snow Peas 100g/3.5oz 157 38
Sow Thistle (Puha) 100g/3.5oz 1,108 265
Spinach 100g/3.5oz 95 23
Spring Onions (Green part only) 100g/3.5oz 127 30
Summer Squash 100g/3.5oz 72 17
Zucchini 100g/3.5oz 65 16

FRUIT QUANTITY KJ CAL

Apple (Large green peeled or unwaxed) 1 309 74
Blueberries 100g/3.5oz 218 52
Cantaloupe 100g/3.5oz 99 24
Cherry Tomatoes 100g/3.5oz 65 16
Cranberries (Raw fresh only) 100g/3.5oz 134 32
Grapefruit half only (Do not use if on blood thinning medication) 1 348 83
Kiwi Fruit 1 170 41
Melon - Honeydew 100g/3.5oz 107 26
Olives (Bottled in brine. No oil) 100g/3.5oz 211 50
Orange (Large. Raw peeled) 1 444 106
Peaches 1 239 57
Plum 100g/3.5oz 162 39
Pomegranate 100g/3.5oz 329 79
Raspberries 100g/3.5oz 203 49
Strawberries 100g/3.5oz 108 26
Tamarind (Raw - make into paste) 100g/3.5oz 1,000 239
Tomato 100g/3.5oz 74 18

GREENS / HERBS
Alfalfa, Basil, Chives, Collard, Coriander, Dill, Endive, Mint, Parsley, Water Cress = Free Cals

GRAINS QUANTITY KJ CAL

Rice cakes (1 only. Plain, thick – only twice per week and lunch only) 12g/0.42oz 210 50

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SEA VEGETABLES (Weigh Dried Raw) QUANTITY KJ CAL

Arame 10g/0.35oz 104 25
Kombu 10g/0.35oz 225 54
Nori 1 Sheet 32 8
Wakame 10g/0.35oz 19 5

PASTA SUBSTITUTES (Up to 3 times per week) QUANTITY KJ CAL

Slendier Fettuccini 100g/3.5oz 40 10
Slendier Spaghetti 100g/3.5oz 40 10

OILS QUANTITY KJ CAL

Extra Virgin Olive Oil 1 Tbsp 170 41
Coconut Oil 1 Tbsp 170 41

NUTS QUANTITY KJ CAL

Almonds (Raw. Soak to activate - See recipe on LTLA Recipe Group) 1/4 cup 866 207

COFFEE QUANTITY KJ CAL

Black Coffee / Decaf Coffee (Water filtered Decaf coffee best) 250ml/8.8fl oz 15 4
Coffee, cappuccino with skim cows milk 1 116 28
Coffee, flat white or latte with skim cows milk 1 116 28

TEA
Chamomile Tulsi Tea
Dandelion Green Tea
Ginger Peppermint
No herbal fruit tea as may contain sugar or fructose.
NB: Tea and coffee is NOT included in the daily 3L/106fl oz of water.

DAIRY QUANTITY KJ CAL

A2 Cows Milk Skim (1 tablespoon = 15 mls/0.5fl oz) 15ml/0.5fl oz 22 5
Almond Milk - No Sugar (1 tablespoon = 15 mls/0.5fl oz) 15ml/0.5fl oz 23 5
Rice Milk - No Sugar (1 tablespoon = 15 mls/0.5fl oz) 15ml/0.5fl oz 40 10
Soy Milk - No Sugar (1 tsp = 15 mls/0.5fl oz) Bonsoy best 15ml/0.5fl oz 38 9

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DAIRY (cont) QUANTITY KJ CAL

Cottage Cheese (Reduced fat) 100g/3.5oz 398 95
Quark 100g/3.5oz 349 83
Yoghurt 100g/3.5oz 241 58

CONDIMENTS (See Herbs, Spices and Condiments Document) QUANTITY KJ CAL

Coconut Aminos (Soy sauce alternative. Soy free, vegan & non GMO) 1 tsp 21 5
Miso soy bean paste (1 tablespoon = 17g/0.6oz) 1 Tbsp 130 31

WATER
Feel free to add fresh lemon, lime, mint or cucumber to your cold water to taste. If struggling to drink room temperature
water add lemon or lime to warm water in thermos for taste

NOTES

• Caloric content is subject to variation depending on research data available.

• Please inform your mentor if you have any food intolerances or allergies.
• White fish (Non oily small white fish is preferred).
• No canned fruit due to added sugar and preservatives.
• No crystallised/candied fruit.
• No dried fruit due to high sulphite content.
• Please remember to only swap protein for protein and vegetables for vegetables.

LTLA Operate an Honour System: We love it when you tell people about us however, all our documents are Subject To Copyright, so
please don’t share them. Please ask your Mentor to send our information to your friends and family

Disclaimer: Any views expressed in this communication are based on experience of the staff at LTLA Pty Ltd and have not been evaluated by the Australian Therapeutic Goods
Administration or equivalent regulatory body in other countries. The advice provided by LTLA Pty Ltd is not designed for people who are under 18 years of age, pregnant, breast feeding,
have diabetes, have existing medical conditions or taking medications without first consulting a health care practitioner. We note that individual results may vary. Any products referred
to in this communication are not intended to diagnose, treat, cure, or prevent any disease. The research data is primarily sourced from Foodzone which is designed by Nutritionists and
Dieticians in online dietary analysis.

LTLA0024.v5 05/01/20

©2020 Learn to Live Again Pty Ltd

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