The meals

Breakfast Choc raspberry smoothie

Makes 1 serve

Blend 2/3 cup frozen raspberries, 115g low-fat, sugar-free yoghurt, ¼ cup vanilla soy milk, 1 tbs cocoa powder and 4 ice cubes. Also eat 2½ tbs almonds.

Lunch Antipasto salad

Makes 1 serve

2 cups baby spinach leaves
2/3 cup capsicum (any colour)
¼ cup Spanish onion
115g lean ham slices
60g low-fat mozzarella
30g reduced-fat pepperoni
Chop all above ingredients.

½ cup grape tomatoes
½ tsp dried oregano
1 tbs finely chopped pepperoncini
2 tbs light Italian dressing (keep on side till ready to eat)
Mix ingredients together in a medium-size bowl.

Dinner Crab mushrooms

Prep: 10 minutes
Cooking: 15 minutes
Makes 1 serve

2 portobello mushrooms
¼ tsp olive oil
170g can crab meat, drained
1/3 cup finely shredded low-fat mozzarella cheese
2 tbs breadcrumbs
1 tbs light mayo
2½ tbs skim milk
¼ tsp Cajun seasoning
½ tsp hot mustard
pinch of pepper
fresh parsley leaves for sprinkling

Remove mushroom stems, brush caps lightly with oil. Place side by side in a baking dish, gills facing up.
In a bowl, mix crab, cheese, crumbs, mayo, milk and seasonings. Divide crab between mushrooms, forming a mound on each. Bake at 200ºC for 15 minutes or until caps are soft.

Eat a cup of raspberries for dessert.

Snack 1 Choc peanut banana

1 serving low-fat hot chocolate (like Nestlé Double Blend) served with 1 medium banana spread with 2 tsp peanut butter.

Snack 2 Deli snack

85g leftover steak, chicken or turkey, cut into chunks, 30g low-fat cheddar or mozzarella, and 1/3 cup raw vegies of choice, tossed in 1 tbs light Italian dressing.

Daily nutritional value 6301kJ, 103g protein, 149.5g carbs, 44g fat (6.5g saturated fat), 37g fibre

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