Jo Scott

Sauces, Extras, Drinks & Fruit Cheat Sheet (Calories Per Serve) This is where calories sneak in. Not from your main meals…From everything added to them. You don’t need to cut these out. But you do need to know what they’re doing. Approx values. SAUCES & CONDIMENTS Tomato sauce – 20 calories per tablespoon BBQ sauce – 30–40 calories per tablespoon Sweet chilli sauce – 40–60 calories per tablespoon Teriyaki sauce – 30–50 calories per tablespoon Soy sauce – 5–10 calories per tablespoon These add...

This is your base. If protein is right, everything else is easier. If it’s not, you’ll struggle all day. Approx values per 100g cooked unless stated. VERY LEAN PROTEIN (BEST FOR FAT LOSS) 100–150 calories Chicken breast Turkey breast Kangaroo Venison White fish (barramundi, cod, hoki) Tuna (fresh or tinned in springwater) Prawns Crayfish Squid Octopus Crocodile High protein, very low fat. Easy to control calories LEAN TO MODERATE PROTEIN (BALANCED OPTIONS) 150–220 calories Lean beef Lean pork...

(Calories Per Serve) This is to give you perspective. Not everything needs tracking… but you need to understand what adds up. LOW CALORIE VEGETABLES (LOAD THESE UP) Approx 20–40 calories per cup Broccoli, Zucchini, Spinach, Lettuce, Cucumber, Capsicum, Green beans, Asparagus These are your base. Build your meals around these. MODERATE VEGETABLES (WATCH PORTIONS) Approx 50–90 calories per cup Pumpkin Carrot Beetroot Onion Tomato Still good. Just don’t make them the whole plate. HIGHER...