Weight & Wellness

Monday Melody:

Baby Spinach, Cous Cous, Sweet Potato, Red Cabbage, Celery, Cauliflower

Servings per package: 1.00
Serving size: 500.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 939 kJ 188 kJ
Protein 13.2 g 2.6 g
Fat, total 1.3 g 0.3 g
– saturated 0.3 g 0.1 g
Carbohydrate 33.5 g 6.7 g
– sugars 8.7 g 1.8 g
Sodium 124 mg 25 mg

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Tasty Tuesday :

Cos Lettuce, Eggplant, Carrot, Capsicum, Bean Sprouts, Broccoli

Servings per package: 1.00
Serving size: 500.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 526 kJ 105 kJ
Protein 9.4 g 1.9 g
Fat, total 1.3 g 0.3 g
– saturated 0.3 g 0.1 g
Carbohydrate 12.0 g 2.4 g
– sugars 11.7 g 2.3 g
Sodium 81 mg 16 mg

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Weigh-In Wednesday:

Mixed lettuce, Chickpeas, Pumpkin, Red Cabbage, Snow Peas, Corn

Servings per package: 1.00
Serving size: 500.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 992 kJ 198 kJ
Protein 12.9 g 2.6 g
Fat, total 3.4 g 0.7 g
– saturated 0.5 g 0.1 g
Carbohydrate 32.0 g 6.4 g
– sugars 10.9 g 2.2 g
Sodium 387 mg 77 mg

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Thursday Physique :

Baby Spinach, Kale, Sweet Potato, Red Onion, Zucchini, Quinoa

Servings per package: 1.00
Serving size: 500.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 825 kJ 165 kJ
Protein 11.9 g 2.4 g
Fat, total 2.1 g 0.4 g
– saturated 0.4 g 0.1 g
Carbohydrate 26.8 g 5.4 g
– sugars 10.0 g 2.0 g
Sodium 83 mg 17 mg

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Friday Freshness :

Cos Lettuce, Cauliflower, Spring Onion, Beetroot, Sweet Potato, Celery

Servings per package: 1.00
Serving size: 500.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 667 kJ 133 kJ
Protein 7.6 g 1.5 g
Fat, total 1.0 g 0.2 g
– saturated 0.2 g 0.1 g
Carbohydrate 23.4 g 4.7 g
– sugars 17.4 g 3.5 g
Sodium 315 mg 63 mg

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Superfood Saturday:

Baby Spinach, Lentils, Red Cabbage, Parsley, Celery, Carrot

Servings per package: 1.00
Serving size: 500.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 550 kJ 110 kJ
Protein 11.7 g 2.4 g
Fat, total 1.2 g 0.3 g
– saturated 0.3 g 0.1 g
Carbohydrate 11.3 g 2.3 g
– sugars 7.3 g 1.5 g
Sodium 329 mg 66 mg

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Slimline Sunday:

Iceberg lettuce, Cauliflower, Broccoli, Beetroot, Quinoa, Snowpeas

Servings per package: 1.00
Serving size: 500.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 599 kJ 120 kJ
Protein 9.9 g 2.0 g
Fat, total 1.3 g 0.3 g
– saturated 0.1 g 0.0 g
Carbohydrate 16.4 g 3.3 g
– sugars 9.1 g 1.8 g
Sodium 268 mg 54 mg

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Dressings:

Dijon Vinegarette

Servings per package: 1.00
Serving size: 30.00 ml
Average
Quantity per
Serving
Average
Quantity per
100 ml
Energy 365 kJ 1220 kJ
Protein 0.4 g 1.3 g
Fat, total 9.2 g 30.7 g
– saturated 1.4 g 4.6 g
Carbohydrate 0.5 g 1.6 g
– sugars 0.3 g 1.2 g
Sodium 83 mg 276 mg

 

 

Balsamic (with a touch of olive oil)

Servings per package: 1.00
Serving size: 30.00 ml
Average
Quantity per
Serving
Average
Quantity per
100 ml
Energy 218 kJ 727 kJ
Protein 0.0 g 0.1 g
Fat, total 5.5 g 18.4 g
– saturated 0.8 g 2.8 g
Carbohydrate 0.0 g 0.0 g
– sugars 0.0 g 0.0 g
Sodium 1 mg 4 mg

 

 

Caesar

Servings per package: 1.00
Serving size: 30.00 ml
Average
Quantity per
Serving
Average
Quantity per
100 ml
Energy 709 kJ 2360 kJ
Protein 1.2 g 3.9 g
Fat, total 18.5 g 61.6 g
– saturated 3.1 g 10.3 g
Carbohydrate 0.2 g 0.5 g
– sugars 0.1 g 0.3 g
Sodium 63 mg 210 mg

 

 

Balsamic and Lemon

Servings per package: 1.00
Serving size: 30.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 187 kJ 624 kJ
Protein 0.1 g 0.3 g
Fat, total 4.5 g 15.1 g
– saturated 0.7 g 2.3 g
Carbohydrate 0.3 g 0.9 g
– sugars 0.3 g 0.9 g
Sodium 1 mg 4 mg

 

Protein:

Beef

NUTRITION INFORMATION
Servings per package: 1.00
Serving size: 100.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 804 kJ 804 kJ
Protein 31.0 g 31.0 g
Fat, total 7.5 g 7.5 g
– saturated 2.6 g 2.6 g
Carbohydrate 0.0 g 0.0 g
– sugars 0.0 g 0.0 g
Sodium 42 mg 42 mg

 

Chicken

NUTRITION INFORMATION
Servings per package: 1.00
Serving size: 100.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 637 kJ 637 kJ
Protein 27.8 g 27.8 g
Fat, total 4.4 g 4.4 g
– saturated 1.4 g 1.4 g
Carbohydrate 0.0 g 0.0 g
– sugars 0.0 g 0.0 g
Sodium 59 mg 59 mg

 

Tuna

Servings per package: 1.00
Serving size: 80.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 398 kJ 497 kJ
Protein 19.0 g 23.8 g
Fat, total 2.0 g 2.5 g
– saturated 0.6 g 0.8 g
Carbohydrate 0.0 g 0.0 g
– sugars 0.0 g 0.0 g
Sodium 262 mg 327 mg

 

Tofu

NUTRITION INFORMATION
Servings per package: 1.00
Serving size: 80.00 g
Average
Quantity per
Serving
Average
Quantity per
100 g
Energy 424 kJ 530 kJ
Protein 9.6 g 12.0 g
Fat, total 5.8 g 7.3 g
– saturated 0.8 g 1.0 g
Carbohydrate 0.0 g 0.0 g
– sugars 0.0 g 0.0 g
Sodium 32 mg 40 mg

 

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