The program is designed into three separate phases
1. Your Healthy balanced meal guidelines
Each day you'll eat one balanced meal - most popularly lunch or dinner, though it can certainly be breakfast if you prefer. Your balanced meal should consist of a good quality protein source such as meat, fish or eggs, accompanied by a healthy selection of salad or vegetables.
Some balanced meal examples include:
- Steak and broccoli stir fry.
- Lamb curry served with steamed spinach.
- Grilled marinated chicken breast with a fresh tossed salad or lettuce, spring onions, capsicum, tomatoes, snow peas and avocado with italian dressing.
- Stir fried chicken and vegetables including broccoli, bok choy, red capsicum, water chestnuts and bean shoots.
- Spanish omelette (2 eggs, cheese, diced tomato, diced onion) with bacon and salad.
- A small or medium tin of tuna or salmon and large garden salad with dressing.
- Pan fried or oven baked fish with a garden salad or steamed vegies.
2. Friendly foods
Most of the balanced meals suggested above consist of a protein food and your choice of healthy vegetables or salad. The following foods can be substituted to add variety to your plan.
Protein Foods To Enjoy:
Protein Foods |
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|---|---|---|
| Most protein foods generally contain some fats, so it is important to eat these in moderation. When it comes to your balanced main meal, a raw serving size of between 100-150g is recommended for females and 150-250g for males. As a general rule, the protein portion for a balanced main meal should be about the size and thickness of the palm of your hand. | ||
| Chicken Breast - skin off | Turkey Breast - skin off | Lean Steak - any type, fat removed |
| Lean Lamb - such as lamb steaks or backstraps | Lean Pork - all fat removed | Lean Veal - all fat removed |
| Premium or heart smart minced beef (any lean minced meat is fine) | Fish Fillets - all types | Prawns |
| Mussels | Oysters | Lobster |
| Scallops | Crab | Lean smallgoods meats such as ham or turkey |
| Bacon, all fat removed - in moderation | Eggs, 2 per serve, 1-2 times per week | Low-Fat Cottage Cheese |
| Ricotta Cheese | Tofu | Haloumi Cheese - in moderation |
High carbohydrate foods to avoid |
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| Bread | Pasta | Rice |
| Biscuit | Cereal | Ice-Cream |
| Sweet/lollies | Chocolate | Sugar |
Vegetables to enjoy |
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| A wide variety of vegetables will keep your meals interesting, colourful and tasty. But there are some you'll need to avoid - generally the starchy ones like potato and pumpkin. In the list below, the quantity you can eat is generally unlimited, unless otherwise stated. You should try to have at least 3 cups of these vegetables daily. As a general guide, your dinner plate should be about 1/4 protein food and 3/4 vegetables. | ||
| Alfalfa sprouts | Artichoke | Asparagus |
| Avocado - in moderation | Baby Spinach | Beetroot - in moderation |
| Black beans - in moderation | Bok Choy/ Pak Choy | Broad beans - in moderation |
| Broccoli | Brussel Sprouts | Cabbage |
| Cannellini beans - in moderation | Capers | Capsicum |
| Carrot - in moderation | Cauliflower | Celery |
| Chickpeas - in moderation | Chilli | Cucumber |
| Eggplant | Fennel | Four bean mix - in moderation |
| Garlic | Gherkins - in moderation | Ginger |
| Green Beans | Kale | Kidney beans - in moderation |
| Leeks | Lettuce | Marrow |
| Mushrooms | Olives | Onions |
| Parsnip - in moderation | Peas - in moderation | Pickles - in moderation |
| Quinoa - in moderation | Radish | Red/Green/Brown lentils - in moderation |
| Rocket Leaves | Silverbeet | Snow Peas |
| Soy beans - in moderation | Spinach | Split peas - in moderation |
| Spring Onions | Sprouts | String Beans |
| Sugar Snap Peas | Tomatoes | Turnip - in moderation |
| Water Chestnuts | Yellow Squash | Zucchini |
Vegetables to avoid |
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| Potato | Sweet Potato | Corn |
| Taro | Pumpkin | Barley |
Herbs & Spices (Any are fine) |
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| Allspice | Basil | Bay Leaves |
| Cardamom | Cayenne Pepper | Chervil |
| Chilli (Fresh, Flakes or Ground) | Chilli Powder | Chinese Five-Spice Powder |
| Chives | Cinnamon | Cloves |
| Coriander | Coriander Seeds/Ground Coriander | Cumin (Seeds or Ground) |
| Curry Powder | Dill | Fennel Seeds |
| Garlic | Ginger | Italian Flat Leaf Parsley |
| Marjoram | Mint | Nutmeg |
| Oregano | Paprika | Parsley |
| Pepper (Avoid adding any salt to cooking or food) | Poppy Seeds | Red Curry Paste |
| Rosemary | Saffron | Sage |
| Sesame Seeds | Sichuan Pepper | Star Anise |
| Tarragon | Thyme | Turmeric |
Sauces & Condiments to enjoy |
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| Sauces and Condiments with low carbohydrates are fine to use. | ||
| Artificial Sweeteners for coffee, tea etc. | Balsamic Vinegar | Beef Stock |
| Char Siu Sauce | Chicken Stock | Dijon Mustard |
| Kecap Manis | Lemon Juice | Light Coconut Milk - in moderation |
| Low-carb or diet salad dressings | Low-Fat Mayonnaise | Miso Paste |
| Olive Oil | Oyster Sauce | Soy Sauce |
| Tomato Paste | Tomato Puree (avoid Tomato Sauce) | Vegetable Oil |
| Vegetable Stock | Vinegar | Worchestershire Sauce |
| Honey - in moderation (no more than 2 times per week) | ||
Sauces & Condiments to avoid |
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| Tomato Sauce | BBQ Sauce | |
Drinks to enjoy |
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| Water - plain, mineral, sparkling, spring. Drink at least 2 litres per day, more if you exercise. | ||
| Tea, with or without low fat milk - use artificial sweetener, maximum 3 cups per day | ||
| Coffee, with or without low fat milk - use artificial sweetener, maximum 3 cups per day. (Don't drink lattes or cappuccinos as they are all milk.) | ||
| Diet soft drinks & diet cordials - maximum 2 glasses per day | ||
| Dry white or red wine - Only allowed during the 'Trim' and 'Maintain' Phase. One glass 2-3 days per week. | ||
| Low-carbohydrate beer - Only allowed during the 'Trim' and 'Maintain' Phase. One drink, 2-3 days per week. | ||
Drinks to avoid |
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| Soft Drinks (all fully sweetened varieties) | ||
| Fruit Juices | ||
| Sports Drinks | ||
| Cordial | ||
| Alcoholic drinks (other than those listed above) | ||
| Milk - skim, low fat, full cream and flavoured varieties are all high in carbs. Exceptions to this include mixing skim milk with your Rapid Shakes (as directed) and enjoying a small amount of skim milk in your tea or coffee. | ||
3. Friendly snack food (Trim and Maintain phase)
Most of the balanced meals suggested above consist of a protein food and your choice of healthy vegetables or salad. The following foods can be substituted to add variety to your plan.
Fruits to enjoy (as snacks) |
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|---|---|---|
| Apples | Berries, such as Raspberries, Strawberries, Blueberries, Cherries | Figs |
| Grapefruit | Mango | Oranges |
| Passionfruit | Peaches | Pears |
| Plums | ||
Fruits to avoid (as they are too high in sugar) |
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| Handy tip: Most of these fruits can be enjoyed in moderation during the Maintain phase of the Celebrity Slim Program | ||
| Bananas | Pineapple | Kiwi fruit |
| Apricot | Melons such as Watermelon, Cantaloupe, Rock Melon and Honey Dew Melon | Grapes |
| All dried fruits (Sultanas, Raisins, Dates, Apricots, Figs etc.) | Tinned fruit in nectar/juice | Paw Paw |
Nuts to enjoy (to be consumed in moderation) |
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| Almonds - in moderation | Brazil Nuts - in moderation | Cashews - in moderation |
| Hazelnuts - in moderation | Macadamia Nuts - in moderation | Pecans - in moderation |
| Pine Nuts - in moderation | Pistachios - in moderation | Walnuts - in moderation |
Other Friendly Snack Foods |
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| 30g (small block or slice) of tasty cheese | 1-2 slices of deli meats, such as ham. Avoid fatty types such as salami. | About 30g (small handful) of nuts such as raw almonds, peanuts, brazil nuts, walnuts or pistachio nuts. |
| A small dob of low-fat natural yoghurt or cream (1 dessert spoon) can be added occaisionally to fruit such as berries | Celebrity Slim Snack Bars | |
Combined snack ideas |
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| 1/2 medium apple & 6-8 raw almonds | ||
| Celery sticks with 30g low-fat cream cheese | ||
| Celery sticks with 30g peanut butter | ||
| 1/2 cup berries & small dob of low-fat cream (dessert spoon) or 3 dessert spoons of low-fat natural yoghurt | ||
| Fruit salad (made with friendly fruits) & small dob of low-fat cream (dessert spoon) or 2-3 dessert spoons of low-fat natural unsweetened yoghurt | ||
| Cut 250g block of cheese into 8, so you know how much 30g is, then 'peel' it, or grate it - it seems like more. Combine one 30g block with veggie sticks or nuts. | ||
| Small tin of tuna in spring water, dessert spoon of low-fat mayonnaise, spring onions and shredded lettuce, mixed. | ||
| Veggie sticks (carrot, celery, capsicum etc.) with hummus or tzatziki dip | ||
| Lettuce leaves filled with alfalfa sprouts, tomato, ham and a little cheese. | ||
| Flavoured small tins of tuna mixed with shredded lettuce | ||
| Small salds with ham/chicken torn up | ||
| Put 1 boiled egg in a salad with low-fat mayonnaise | ||
| Sliced cheese, sliced pickles & sliced tomato wrapped in lettuce | ||
| Smoked salmon slice with a thin coat of cream cheese | ||
| Cheese slice and pickle wrapped in a slice of ham | ||
| 4 olives with cheese and ham (hold together with toothpick) | ||
| Guacamole (avocado mixed with spicy mexican salsa) and veggie sticks | ||
| Grilled mushrooms topped with cheese and herbs | ||
| Grilled marinated chicken wings, cold or hot | ||
| Mini antipasto platter of low carb snacks (grilled pepers, mushrooms, eggplant, sundried tomatoes, deli meats, cheeses, etc.) | ||
