CHAPTER ONE

DAILY FOOD PLANS & WORKSHEETS

The Daily Food Plan shows your food group targets – what and how much to eat within your calorie allowance. Your food plan is personalized, based on your age, sex, height, weight, and physical activity level. A helpful Worksheet is also available to help you keep track. You must maintain this eating plan with a strict routine. Give yourself a free day once a week to eat what you like; Saturday would probably be a good day. Try to drink 2 litres of water throughout the day preferably filtered water. My food is all homemade.

For a more advanced experience, you can create a personal daily food plan using the Super Tracker’s My Plan. You will be asked to create a profile, and you can register to save it if you want. You can then use some or all of the Super Tracker’s other features.

For professional reference, all of the Daily Food Plans and their associated Worksheets are available below. To view, download, or print, cross reference the calorie level and the age group in the tables below. Based on the age group, Food Plans at a specific calorie level may differ in an amount of dairy foods or physical activity recommendations.

Daily Food Plans and Worksheets for Professional Use

If you already know which Worksheet you are looking for, access it below. If not, calculate your Daily Food Plan first. Note: If you are on a mobile device, you may need to turn your phone 90 degrees to see the full chart.

BREAKFASTS

Day one 1 small slice of whole meal bread, toasted with two poached eggs.

1 small cup of porridge oats made with soya milk add about 6/7 almonds 1 small banana , 1 dessertspoon of flaxseed, 1 dessertspoon of honey, and 1 dessertspoon of peanut butter, with a third of an average avocado

Day two scramble two eggs on a small slice of whole meal toast

1 small cup of porridge oats made with soya milk add about 6/7 almonds, 1 dessertspoon of flaxseed, 1 dessertspoon of honey, and 1 dessertspoon of peanut butter, with a third of an average avocado

Day three 1 small slice of whole meal bread toasted with two poached eggs, 1 small cup of porridge oats made with soya milk add about 6/7 almonds 1 small banana , 1 dessertspoon of flaxseed, 1 dessertspoon of honey, and 1 dessertspoon of peanut butter. With a third of an average avocado

Day four1 cheese omelette made with two eggs and a handful of grated cheese

1 small cup of porridge oats made with soya milk add about 6/7 almonds 1 small banana , 1 dessertspoon of flaxseed, 1 dessertspoon of honey, and 1 dessertspoon of peanut butter. With a third of an average avocado

Day five small slice of whole meal bread, toasted with two poached eggs.

1 small cup of porridge oats made with soya milk add about 6/7 almonds 1 small banana , 1 dessertspoon of flaxseed, 1 dessertspoon of honey, and 1 dessertspoon of peanut butter. With a third of an average avocado

Day six   I small slice of whole meal bread, toasted with two poached eggs

1 small cup of porridge oats made with soya milk add about 6/7 almonds 1 small banana , 1 dessertspoon of flaxseed, 1 dessertspoon of honey, and 1 dessertspoon of peanut butter. With a third of an average avocado

Day seven scramble two eggs on a small slice of whole meal toast

1 small cup of porridge oats made with soya milk add about 6/7 almonds, 1 dessertspoon of flaxseed, 1 dessertspoon of honey, and 1 dessertspoon of peanut butter. With a third of an average avocado

CHAPTER THREE

LUNCHES

Day one

Chilli con carne, half a teacup of brown rice with plenty of broccoli

Day two

Small piece of salmon with a small sweet potato and plenty of broccolis

Day three

Chicken curry with half a cup of brown rice and green beans or broccoli

Day four

Sausage casserole with 85% meat with Quinoa and plenty of broccolis

Day five

Chicken casserole, with half a cup of brown rice with green beans and carrots

Day six

Tin of tuna in brine with half a cup of brown rice and broccoli

Day Seven

Chilli con carne, with a small sweet potato and plenty of broccoli

CHAPTER FOUR 

DINNERS

Day one

Four slices of braised beef, with half a cup of brown rice and plenty of broccolis

Day two

Portion of (Young’s) breaded cod green beans and a small sweet potato

Day three

Chicken curry with half a cup of brown rice and plenty of broccolis

Day four

1 large slice of gammon, mushrooms, baked beans and a small sweet potato

Day five

Chicken casserole with half a cup of brown rice, green beans or broccoli

Day six

A small fillet of venison with sweet potato and green beans or broccoli

With a little gravy

Day seven

Garlic prawns, baked sweet potato or savoury rice

CHAPTER FIVE

AMAZING PEANUT BUTTER DIET

If you are unfortunate enough to be one of the many overweight people, you might have heard something about the Amazing Peanut Butter Diet. What is this diet, and where did it come from? Can it really help to lose weight? It is normal to question this strange diet, and you have every right to be skeptical.

It is definitely true that most people love peanut butter. There are many different varieties of peanut butter ranging from creamy, nutty, all-natural, or your favorite kind you had when you were a child. Let’s take a minute to really look at what the amazing peanut butter diet is all about.

This “diet” first made its introduction when it was published in Prevention magazine. I became so popular that the publishers of the magazine authored an entire book on the amazing peanut butter diet. Since Prevention is a trusted publication, the Amazing Peanut Butter Diet has become trusted as well. Can this diet really help people lose weight? Well, there are actual studies that have found that it actually does help people lose weight.

A controlled study took place in Massachusetts in which 50 percent of the obese participants were provided with a low-fat diet. The other 50 percent were given about 40% of their total calories in the form of monosaturated fats the same kind found in peanut butter. (They are also found in olive oil and avocados, among other foods).

Both groups of people lost around the same amount of weight; however the group that had the monosaturated fats added to their caloric intake was able to stick to their diet better than the other group. This is how the amazing peanut butter diet works so well, as the results of the study concludes that when people include peanut butter and other foods containing monosaturated fats in their diets, they tend to stick to their eating plan – making it easier for them to lose weight.

Peanut Butter Avocado Cookies Recipe

A flourless cookie with fats & fiber that comes together quickly and makes the perfect dessert or afternoon snack! Recipe courtesy of Lindsay of Westerville

This recipe was submitted by a Hass Avocado fan and has not been tested by the Hass Avocado Board.

Prep Time: 20 minutes

Re-Calculate: Ingredients

Ingredients

  • 1/3 cup ripe Fresh Avocados, halved, seeded, peeled and mashed
  • 2/3 cup peanut butter
  • 1 egg
  • 3 Tbsp. agave nectar or honey
  • 3⁄4 cup oats
  • 1⁄2 tsp. baking powder
  • 1⁄2 cup dark chocolate chips

Instructions:

  1. Combine wet ingredients until well mixed.
  2. Add dry ingredients.
  3. Stir in chocolate chips.
  4. Scoop onto baking sheet and flatten slightly with a fork.
  5. Bake at 350 for 12-14 minutes.

Note: Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

How to Store Unripe Avocados

Unripe, firm or green fruit can take four to five days to ripen at room temperature (approximately 65-75 degrees F, avoid direct sunlight). Refrigeration can slow the ripening process, so for best results store unripe fruit at room temperature unless room conditions exceed that range. To help speed up the ripening process, see below.

Store Cut Unripe Avocados – If you have cut open your Hass Avocado and found it to be unripe, sprinkle the exposed flesh of the avocado with lemon or lime juice, place the two halves back together and cover tightly with clear plastic wrap before placing in the refrigerator. Check the avocado periodically to see if it has softened up enough to eat. Depending on firmness when the fruit was cut and temperature conditions, the ripening process will vary.

avocados 2


How to Store Ripe Avocados

Ripe fruit that has not been cut open can be stored in the refrigerator for two to three days.

Store Cut Ripe Avocados – Sprinkle cut, mashed or sliced fruit with lemon or lime juice or another acidic agent and place in an air-tight container or tightly covered clear plastic wrap. The fruit can be stored in your refrigerator for a day.

Store Guacamole – Guacamole often contains other ingredients that may affect how well and how long the guacamole can be stored. For most guacamole recipes, adding an acidic agent (like those in the right column) can help prevent oxidization when added on top of the guacamole. To store guacamole, place it in an air-tight container and press clear plastic wrap on the surface of the guacamole before covering to help prevent oxidation. Store in the refrigerator

If refrigerated guacamole or fruit turns brown during storage, discard the top oxidized layer and enjoy the rest.

How to Ripen or Speed up the Ripening Process for Avocados

Avocados do not ripen on the tree, they ripen or “soften” after they have been harvested. To speed up the avocado ripening process we recommend placing unripe avocados in a brown paper bag with an apple or banana for two to three days until they are ripe. We do not recommend any other method of ripening.

Why does this work?

The plant hormone ethylene, which occurs naturally in fruits like apples and bananas, triggers the ripening process. When combined in a brown paper bag, which helps to trap the ethylene gases produced by these fruits, these gases can cause the fruits to ripen faster together.

How to Freeze Avocados

Did you know avocados can be frozen?

Though Fresh Hass Avocados are preferred for their taste and versatility, with the proper preparation, pureed avocados can be frozen and used in guacamole dips, dressings and spread on sandwiches.

Whole, cut, diced or mashed avocados do not have as desirable of a result when frozen. Guacamole can often contain other ingredients that do not freeze well so we do not recommend freezing guacamole.

Follow the instructions below to get the best possible result when freezing pureed Hass Avocados.

  1. Wash – Wash the outside of the avocados thoroughly by holding them under running water or in your selected produce wash.
  2. Cut – Cut and peel the avocados.
  3. Puree – Place the peeled avocados in a food processor or blender. Add a ratio of one tablespoon of an acidic agent like lemon or lime juice for each avocado you are freezing. Puree until smooth. This will ensure that the lemon or lime juice is evenly distributed to help to prevent the avocados from turning brown. Mashing the avocado rather than pureeing yields a less desirable result because the acidic agent is unevenly mixed in.
  4. Package – Place the pureed avocado into an air-tight container. Leave ½ to 1 inch of headspace in the container to allow for expansion. Close your container tightly and label accordingly. Freeze.

Frozen avocado puree must be used within four to five months of freezing.

CHAPTER SIX

MILLED FLAX SEED & EGGS

Understanding the Egg

Love them or hate them, the chicken egg is an extremely useful food. If they were discovered today, they would trigger a revolution in how food is prepared. Eggs work in the following way in traditional baking applications:

Structure builder

Eggs contain a particularly useful protein, among other egg proteins, called ovalbumin that is found in the translucent white, or albumen. These and other proteins consist in their natural state on the microscopic level as little rolled up balls. Think of them as tiny balls of yarn. When this protein is exposed to heat, it denatures or distorts it which causes them to unfold into little protein strands. The strands then join together to form a strong protein network that gives foods structure, this structure gets stiffer and stronger and actually pulls together slightly as more heat is applied and water is driven off.

flaxseeds

FLAXSEEDS

Flaxseed is also known as linseed and is one of the richest sources of omega 3, our bodies do not naturally produce omega 3 so we must get it from our food, so it can contribute to maintaining our normal blood cholesterol levels. Flaxseed also contains protein, iron and magnesium.

As well as starting the day with flaxseed you can also add it to your other meals, on your lunch sprinkled on salads in soup and even in a sandwich. And in casseroles or stews chili’s and Bolognese.

Flaxseed taken regularly will definitely benefit your joints.

ALMONDS

A handful of almonds a day is all you need, which is about 10 almonds and they will provide you with 2,5grams of protein, they are low in sugar and high in fibre

There are many health benefits to eating almonds i.e.-

They are rich in magnesium a mineral most people don’t get enough of.

They contain calcium, riboflavin’s, niacin, zinc and the all-important Vitamin E of which almonds are one of the world’s best sources. Providing antioxidants that benefit blood pressure and blood sugar control, and also helping to build up cell membranes in the body.

Some studies have shown it helps heart disease, cancer and even Alzheimer’s

broccoli

BROCCOLI

Broccoli is a super food, containing minerals flavonoids and carotenoids. It has very powerful antioxidant benefits, is low in calories and aids your digestive system.

Broccoli contains vitamins B6 B12 B3 B1 , vitamin K and is very high in vitamin C.

Broccoli has anti-inflammatory and antioxidant benefits, and provides a detoxification process giving you digestive support.

Broccoli is good for the skin, and helps keep the vitamin D in our bodies balanced.

Try and eat broccoli every day, steam for only 5minutes.