Food

In this section we want to give you advice about how to curb your daily calorie intake while also eating healthily.  We have two options below: Snacks 100 calories or less, and Meals 300 calories or less.  These tables and instructions make it easy to understand how many calories you are eating from day-to-day, therefore you are learning while on the LifeSlim Programme.   For more information speak to your LifeSlim Advisor.

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½ 60g LifeSlim Meal Replacement Bar 100
1 sesame breadstick 42
1 whole ripe tomato or ½ cup cherry or grape tomatoes 33
1 small banana (large banana up to 130 calories) 90
1 medium apple (large up to 100 calories) 80
½ plain bagel (small 2 oz) 83
celery sticks (10 small) 20
1 low fat yoghurt 55
1 hard boiled egg 81
½ medium grapefruit 38
1 cucumber 10
1 ¼ cups whole strawberries 60
2 oz. water packed tuna 70
1 medium ear corn on cob 80
1 small baked potato 80
½ cup stewed tomatoes 36
1 whole fresh peach 37
1 slice whole grain toast 85
1 cup skim milk 90
7 medium fresh shrimp 70
½ cup fruit cocktail, in own juice 60
½ cup red raspberries 41
8 dried apricot halves 60
1 medium tangerine or 2 small clementines 37
17 fresh grapes (frozen for a hot weather treat) 52
2 cups watermelon cubes 84
½ cup pineapple chunks, in own juice 64
1 cup fresh cherries 65
1 cup grapefruit juice 50
1 cup minestrone soup 83
½ cup low fat cottage cheese 70
3 oz., “kiddie size” frozen yogurt (96% fat free) 78
1 cup Cheerios 88
1/3 cup vegetarian baked beans 78
6 pieces Melba toast 75
½ cup sugar free pudding made with skim milk 80
1 cup tossed salad (mixed lettuce greens,cucumbers,carrots, broccoli, tomatoes, etc.) with 1 Tbs. Balsamic vinegar dressing 83
1/2 cup split pea soup 67
2 small plums 60
2 Tbs. hummus spread on 1/4 pita pocket bread 93
½ large red, yellow or green bell pepper, cut into strips 20
½ Cup of low fat cheddar 90
2 Tbsp. Sunflower seeds 90
1 medium pear 90
½ cup three bean salad 90
1 sugar free popsicle 20
2 Tbs. light cream cheese, on 2 medium celery sticks 67
½ cup corn flakes with ½ cup skim milk 98
½ cup oatmeal 73
1 medium kiwi fruit 46
2 slices turkey breast 44

 

Meals of 300 Calories or less

 

Tomato, Tuna and Tarragon Salad

1/2 cup diced red onion
1/3 cup light mayonnaise
1/4 teaspoon kosher salt, or to taste
Freshly ground pepper to taste
2 (6 ounce) chunk light tuna in olive oil, drained
2 stalks celery, thinly sliced
1/4 cup packed coarsely chopped fresh tarragon leaves
8 cups torn lettuce or mixed greens
1 pound small ripe tomatoes, cut into wedges
1 lemon, cut into wedges

Nutrition Info

Per Serving
Calories: 290 kcal
Carbohydrates: 15 g
Dietary Fiber: 4 g
Fat: 14 g
Protein: 27 g
Sugars: 6 g

Cooking Directions

1. Place onion in a small bowl and cover with cold water. Refrigerate for 20 minutes. Drain.
2. Whisk mayonnaise, salt and pepper in a medium bowl. Add tuna, celery, tarragon and the drained onion; stir to combine. Serve on a bed of lettuce (or mixed greens) with tomato and lemon wedges.
Yield: 4 servings

 

Salmon Burgers

1 pound salmon fillet, skinned
4 ounces baby spinach, coarsely chopped
3 scallions, minced
1 tablespoon finely grated peeled fresh ginger
1/4 teaspoon salt
1/4 teaspoon black pepper
1 large egg white
1 tablespoon soy sauce
Vegetable oil for brushing skillet
2 tablespoons pickled ginger

Nutrition Info

Per Serving
Calories: 242 kcal
Carbohydrates: 4 g
Dietary Fiber: 1 g
Fat: 13 g
Protein: 24 g
Sugars: 1 g

Cooking Directions

1. Cut salmon into 1/4-inch dice, then stir together with spinach, scallions, ginger, salt, and pepper in a large bowl until well combined.
2. Beat together egg white and soy sauce in a small bowl and stir into salmon mixture, then form into 4 (1/2-inch-thick) patties.
3. Heat a 12-inch nonstick skillet over moderate heat until hot and lightly brush with oil. Cook patties, carefully turning once, until golden brown and cooked through, 6 to 7 minutes total.
4. Serve each burger topped with 1 1/2 teaspoons pickled ginger.
Yield: 4 servings

 

Salmon and Green Vegetable Spaghetti (Serves 4)

270g wholemeal spaghetti
1 tbsp butter
300g cooked salmon fillets
2 tbsp fresh dill Lemon juice
Salt
1 small onion
50g baby asparagus
40ml dry white wine
100g spinach
100g low fat crème fraiche

Nutrition Info

Per Serving
Calories: 290 kcal
Carbohydrates: 18 g
Fat: 13 g
Protein: 22 g
Sugars: 1 g

Cooking Directions

1. Cook the spaghetti, drain and set aside.
2. In a saucepan melt the butter and gently fry the onion until soft. Add the wine and turn up the heat to reduce. Add the crème fraiche and simmer for 2-3 minutes. Add a squeeze of lemon juice and season with salt and pepper.
3. Steam the asparagus until cooked and add to the mixture with the spinach.
4. Stir for two minutes until the spinach has wilted. Flake the salmon into the sauce and warm through. Add the cooked spaghetti a little at a time and coat well with the sauce. Sprinkle with dill and serve.