Nutrition Guidelines No Restrictions 13

Nutrition Guidelines No Restrictions 13

Be sure to check accompanying supplementary sheets for brand names, fruit and vegetable exchange lists and extra food lists so you know which products are best added to your daily diet and your ALDI shopping list.

The information regarding all ALDI products listed was correct at the time of creating each eating plan. Some brand names, products and ingredients may be subject to change. Be sure to check all ingredient lists if you have any specific dietary needs.

In addition to the following plan you can consume ½ cup Farmdale skim/light milk in coffee or tea or added to cereal daily as desired.

Breakfast

Choose either Breakfast option 1, 2 or 3 each day – try to have at least 3-4 days a week as Choice 1 or 3 (no more than 4-6 eggs in total per week)

Choice 1

  • Fruit 1 small serve (see additional information sheets)

Plus

  • 1 serve high fibre cereal (see additional information sheet)

Plus one of the following:

  • 1 cup Farmdale skim/light milk or Inner Goodness Soy Supreme light soy milk

Plus one of the following:

  • 2 serves ALDI Bread Exchange (See additional information sheets)
  • 1/3 cup (100g) Corale baked beans + 1 serve ALDI Bread Exchange
  • 2 Baker’s Life Crumpet

Have one of these options with Bramwells Brekkie Mite, Vegemite, 2 teaspoons Bramwells honey, Overture 75% fruit spread or fat from allowance

Plus one of the following:

  • 1 large (400ml) skim milk latte/flat white/cappuccino
  • 1x 250ml glass Farmdale Iced Coffee
  • ½ cup (150g) Danone Naturally Creamy 98.5% fat free yoghurt OR Dairy Dream 98% fat free Diet Deli Yoghurt Or Brooklea Lite yoghurt
  • ¾ cup (200g) Brooklea Natural Set Fat Free yoghurt + 1 teaspoon Bramwells honey
  • 250ml cup unsweetened Westcliff Smoothie or 300ml unsweetened Del Rivo or Westcliff juice

Choice 2

  • Fruit 1 large piece of fruit (e.g. mango, banana, pear, orange) OR 220g tub Sweet Valley Papaya or Peaches or Two Fruits in Juice

Plus choose one of the following:

  • 1 Lodge Farms whole egg + either 2 Lodge Farms egg whites or 30g Courtway97% fat free ham in omelette, scrambled, boiled or poached
  • 2 small Lodge Farms whole eggs boiled or poached
  • 70g Ashfield 97% fat free bacon
  • 2 Cowbelle light cheese slices
  • 4 tablespoons (80g) Emporium Selection reduced fat smooth ricotta or Westacre 97% fat free cottage cheese

Plus one of the following:

  • 1/3 cup (100g) Corale baked beans
  • ½ cup (150g) Corale Canned spaghetti
  • 1 cup (250ml) unsweetened Del Rivo or Westcliff juice (not smoothie varieties)

Plus one of the following:

  • 2 serves ALDI Bread Exchange (See additional information sheets)

Have one of these options with Bramwells Brekkie Mite, Vegemite, 2 teaspoons Overture 75% fruit spread or fat from allowance

Plus one of the following:

  • 1 x 500ml Farmdale Iced Coffee
  • Smoothie: 250ml Farmdale light milk / Inner Goodness Light Soy milk + 5 tablespoons Danone Naturally Creamy 98.5% fat free yoghurt OR Dairy Dream 98% fat free Diet Deli Yoghurt Or Brooklea Lite yoghurt+ either 1 medium piece of fruit or ¾ cup Sweet Haven frozen berries blended
  • 1 large (400ml) skim milk cappuccino + 1 extra serve of ALDI bread exchange

Choice 3

  • Fruit 1 large piece of fruit (e.g. mango, banana, pear, orange) OR 220g tub Sweet Valley Papaya or Peaches or Two Fruits in Juice

Plus one of the following:

  • Smoothie: 250ml Farmdale light /Inner Goodness Light Soy milk + 5 tablespoons Danone Naturally Creamy 98.5% fat free yoghurt OR Dairy Dream 98% fat free Diet Deli Yoghurt OR Brooklea Lite + either 1 medium piece of fruit or ¾ cup Sweet Haven frozen berries blended
  • 1 x 250ml GoldenVale Quick Start Drink + medium piece of fruit
  • 1 x 55g sachet Great Life Benifex Slim & Trim Meal Replacement Shake made as directed +1 cup Farmdale skim/light milk or Inner Goodness Light Soy milk

Plus one of the following:

  • 3 serves ALDI Bread Exchange (See additional information sheets)
  • 3 Bakers Life Crumpets or 2 Bakers Life Fruit English muffins

Have one of these options with Bramwells Brekkie Mite, Vegemite, 3 teaspoons Bramwells honey, Overture 75% fruit spread or fat from allowance

Morning tea

Choose one of the following:

  • 250ml Farmdale Iced Coffee
  • 1x large (400ml) skim milk cappuccino/skim milk latte or skim milk flat white
  • 1 Be Light cereal bar or Hillcrest fruit filled cereal bar
  • Either ½ cup (150g) Danone Naturally Creamy 98.5% fat free yoghurt OR Dairy Dream 98% fat free Diet Deli Yoghurt OR Brooklea Lite yoghurt
  • 1 White Mill Low fat choc chip muffin made as directed
  • 300ml glass unsweetened Del Rivo or Westcliff juice or 250ml Westcliff Smoothie
  • 1 thin slices Bakers Life raisin toast or 1 Bakers Life crumpet + 2 teaspoons Bramwells honey or Overture 100% fruit spread or fat from allowance if desired
  • 1 Bakers Life Fruit or Regular English muffin + 1 teaspoon Overture 75% fruit spread or Bramwells Brekkie Mite/ Vegemite + fat from allowance if desired
  • 150g tub or ½ cup (150g) Brooklea Vanilla 97% fat free custard

Plus

See snack combination as listed below for daily allowance

Lunch

Choose one of the following:

  • 4 serves ALDI Bread Exchange (See additional information sheets)
  • 2 cups cooked Remano pasta or Asia Specialties noodles
  • 1 1/2 cup cooked Imperial Grain basmati, Arborio or brown rice
  • 500g Chefs Cupboard 98-99% fat free vegetable rich soups (see lists)+ 2 serves ALDI Bread Exchange (See additional information sheets)
  • 430g Chefs’ Cupboard Soupa Quick Microwavable 99% fat free Mixed Vegetable soup + 2 serves ALDI Bread Exchange (See additional information sheets)
  • ½ cup (150g) Corale baked beans + 2 serves ALDI Bread Exchange (See additional information sheets)
  • 2 x (83.5g) Baker''s Life Wholemeal Lebanese Bread

Plus one of the following:

  • 100g Courtway 97% fat free ham, chicken, smoked chicken breast or turkey breast
  • 5 tablespoons (100g) Emporium Selection reduced fat smooth ricotta or Westacre 97% fat free cottage cheese
  • 2 Cowbelle light cheese slices or 20g Westacre light cheese + 30g Courtway 97% fat free ham, chicken, smoked chicken breast or turkey breast
  • 5 tablespoons (100g) Corale baked beans + 1 slice Cowbelle light cheese
  • 105g can ocean Rise pink salmon
  • 1 small (95g) can (75g drained weight ) Ocean Rise or Portview tuna or pink salmon in brine, springwater or 98% fat free flavouring (See additional info sheets for recommended flavour variety-less than 450kJ/110kcal & 4 g fat per can)
  • 1 large Lodge Farms egg-boiled or poached + 3 tablespoons Westacre 97% fat free cottage cheese
  • 50g Almare Smoked salmon
  • 1x125g Ocean Rise Tuna slices in Springwater
  • 1 x 85g can Plumrose Chicken Deli’sh Spring water & Sea Salt flavour only + either 2 tablespoons Westacre 97% fat free cottage cheese or 1 tablespoon Deli Originals Eggplant Dip

Plus

  • Cooked free vegetables or salad with Be Light dressing or oil/avocado from allowance below. If having beans, soup, corn or potato options then these all count toward the daily vegetable intake.

Plus one of the following:

  • 1 Be Light cereal bar or 1 Hillcrest fruit filled cereal bar or Choc squiggle muesli bar or Ginger Kiss or Choc Fudge Muffin Bar
  • 6 tablespoons (120g)Brooklea 97% fat free Vanilla custard

  • 250ml unsweetened Del Rivo or Westcliff fruit juice(Not smoothie varieties)
  • ½ cup (150g) Danone Naturally Creamy 98.5% fat free yoghurt OR Dairy Dream Diet Deli yoghurt OR Brooklea Lite yoghurt
  • ¾ cup (200g) Brooklea Natural Set Fat Free yoghurt + 1 teaspoon Bramwells honey
  • 1 Bakers Life crumpet or slice raisin bread + 1 teaspoon Bramwells honey or Overture 75% fruit spread
  • 1 Milfina Frozen Fruit Yoghurt Stick

Plus one of the following:

  • 1 medium -large piece of fruit (orange, pear, banana or mango)
  • 1x 220g Sweet Valley Papaya or Two Fruits or Peaches in juice
  • 6 Sweet Vine Prunes, Dates or Apricots

Afternoon tea

Choose one of the following:

  • 500ml Farmdale Iced Coffee
  • 1x large (400ml) skim milk cappuccino/latte/flat white + 1 Be Light cereal bar or Hillcrest fruit filled cereal bar
  • ¾ cup (200g) Danone Naturally Creamy 98.5% fat free yoghurt OR Dairy Dream 98% fat free Diet Deli Yoghurt OR Brooklea Lite yoghurt + 1 medium piece of fruit
  • 1 White Mill Low fat Choc chip muffin made as directed + either a 250ml glass unsweetened Del Rivo or Westcliff juice or 1 cup (250ml) skim milk cappuccino/skim milk latte or skim milk flat white
  • 2 thin slices Bakers Life raisin toast or 2 crumpets + 2 teaspoons Bramwells honey or Overture 75% fruit spread
  • 250ml glass Del Rivo, or Westcliff unsweetend fruit juice +1 Bakers Life English muffin + either 1 Cowbelle light cheese slice and Vegemite or 2 teaspoons Bramwell honey or Overture 75% fruit spread+ fat from allowance if desired
  • 1 x 55g sachet Great Life Benifex Slim & Trim Meal Replacement Shake made as directed + 1 medium fruit
  • 1 cup Farmdale light milk /Inner Goodness Light Soy milk or ¾ cup Inner Goodness Rice Milk + 1 tablespoon (20g) NRG Maxx Energy Food Drink + 1 medium piece of fruit

See snack combination as listed below for daily allowance

Dinner

Choose from Dinner option 1, 2 3 or 4 each day

Choice 1

  • 1 International Cuisine light meals (less than 1300kJ/310kcal & less than 8 g fat per meal) plus large salad of free vegetables with Be Light Dressing or 2-3 serves of cooked free vegetables with fat from allowance if desired.

Plus one of the following:

  • 300g potato /sweet potato
  • 1 large corn cob + 150g potato /sweet potato
  • 1 cup cooked Asia Specialties noodles or Remano pasta
  • 2/3 cup cooked Imperial Grain basmati, Arborio or brown rice or cous cous
  • 2 serves ALDI Bread Exchange (See additional information sheets)

Choice 2

Choose one of the following:

  • 150g (raw wt) Brannans Butchery Extra Lean Diced Beef, Beef Rump Steak, Veal Schnitzel (uncrumbed) , Extra Lean Mince or Eye Fillet (trimmed of all visible fat)
  • 150g (raw wt) Brannans Butchery Pork Schnitzel (uncrumbed) or Extra Lean Pork Loin Steak (trimmed of all visible fat)
  • 150g (raw wt) Brannans Poultry Chicken breast, skinless, fillets or Chicken tenderloins
  • 250g (frozen wt)Ocean Royale Frozen Hoki or The Fishmonger Frozen Basa Fillets or Smoked Cape Hake
  • 120g Almare salmon fillet or Ocean Royale Frozen Salmon Fillet (Naturale, Lemon Pepper or Mixed Herb)
  • 60g Almare smoked salmon + either 3 tablespoons Westacre 97% fat free cottage cheese or 1 small Lodge Farms boiled/poached egg
  • Either 1x 125g can Portview sardines in tomato sauce or Ocean Rise Tuna slices in Springwater/Brine +1 small Lodge Farms boiled egg or 3 tablespoons Westacre 97% fat free cottage cheese
  • 1 small (95g/105g) can or 70g drained weight Portview or Ocean Rise tuna or pink/red salmon in brine/springwater + either 1 small Lodge Farms boiled egg or 3 tablespoons Westacre 97% fat free cottage cheese
  • 200g (frozen wt) Fishmonger Prawns
  • 2/3 cup New Season chick peas, lentils or cannellini beans or Sweet Valley kidney beans or 5 bean mix + 1 slice Cowbelle Light cheese or 20g Westacre light cheese
  • 6 tablespoons (120 g) Emporium Selection reduced fat smooth ricotta or Westacre 97% fat free cottage cheese + either 50g Courtway lean ham, smoked chicken breast or turkey breast
  • 130g hard tofu OR 250g silken firm tofu
  • 20g Westacre light cheese + 100g Courtway lean ham or Ashfield 97% fat free bacon
  • 2 Lodge Farms eggs + either 30g Courtway lean ham or 1 Cowbelle light cheese slice
  • 100g Courtway Smoked Chicken breast + 3 tablespoons Westacre 97% fat free cottage cheese or 1 small Lodge Farm boiled/poached egg

Plus one of the following:

  • 300g potato /sweet potato +1 medium corn cob
  • 1 1/2 cups cooked Asia Specialties noodles or Remano pasta
  • 1 cup cooked Imperial Grain basmati, Arborio or brown rice or cous cous
  • 3 serves ALDI Bread Exchange (See additional information sheets)
  • 1 serve ALDI Bread Exchange + 300g potato/sweet potato
  • 200g Season Pride 97% fat free rustic potato wedges or Straight cut chips, dry baked+ 1 serve ALDI Bread Exchange
  • 2 x El Tora taco shells + either 2/3 cup cooked rice or 1 Bakers Life wholegrain wrap or 1 (67g) Bakers Life Wholemeal Pita bread
  • ½ cup (120g) New Season chick peas, lentils or cannellini beans or Sweet Valley kidney beans or 5 bean mix + 2 serves ALDI Bread Exchange

Plus

  • Free cooked vegetables or free salad with Be Light dressing or oil/avocado from allowance below. If having beans, soup, corn or potato options then these all count toward the daily vegetable intake.

Choice 3

Choose one of the following:

  • 1 can (500g) Chefs’ Cupboard 98-99% fat free Soup Classics (Minestrone, Chicken and Corn , Classic Vegetable, Chunky Beef and Vegetable Soup, Pumpkin)

Plus one of the following:

  • 2 serves ALDI Bread Exchange (See additional information sheets)
  • 150g potato or sweet potato + 1 serve ALDI Bread Exchange
  • 2/3 cup cooked Asia Specialties noodles or Remano pasta
  • 2/3 cup cooked Imperial Grain basmati, Arborio or brown rice

Plus one of the following:

  • 60g Courtway Lean Ham, Chicken or Turkey breast
  • 2 Slices Cowbelle Light Cheese
  • 4 tablespoons (80g) Westacre 97% fat free cottage cheese
  • 70g drained weight Ocean Rise tuna in springwater or brine
  • 1 Lodge Farm boiled/poached egg

Plus

Free cooked vegetables or free salad with Be Light dressing or oil/avocado from allowance below. If having beans, soup, corn or potato options then these all count toward the daily vegetable intake.

Choice 4

1 Serve ALDI/Guy Leech Health Recipe Meal of Choice -

500 calories/2100 kilojoules per serve see

http://www.guyleechhealth.com/index.php/Table/Recipes/

Plus

Free cooked vegetables or free salad with Be Light dressing or oil/avocado from allowance below. If having beans, soup, corn or potato options then these all count toward the daily vegetable intake.

Supper

Plus one of the following:

  • 1 Milfina Frozen Fruit Yoghurt Stick + 1 small serve of fruit
  • 1 cup Farmdale light milk/Inner Goodness Light soy milk + 2 teaspoons NRG Maxx Energy Food Drink or Funtime Milk Flavouring Chocolate Reduced Sugar
  • 1 large scoop (75g) Milfina light vanilla ice cream or Brooklea Frozen yoghurt +1 small serve fruit
  • Either 1 Bakers Life crumpet or slice raisin toast + 1 teaspoon Bramwells honey or Overture 75% fruit spread
  • ¾ cup (200g) Brooklea Natural Set Fat free yoghurt + 1 teaspoon Bramwells honey +1 small serve of fruit
  • 1/2 cup (150g) Dairy Dream Diet Deli 98% Fat Free yoghurt /Danone Naturally Creamy 98.5% fat free yoghurt or Brooklea Lite yoghurt+ ½ cup Sweet Haven Frozen raspberries/mixed berries or 1 small serve of fruit
  • 150g tub or ½ cup (150g) Brooklea Vanilla 97% fat free custard
  • 150g tub Dairy Dream 99% fat free Fromage Frais
  • ½ x 80g packet Chazoos Microwave Light popcorn
  • 250ml Westcliff Smoothie

Daily Fat allowance

Choose one of the following fat options dot pointed below.To be used in cooking, on bread/crackers, in dressings/salads or as snacks. You can have half of each if you like e.g. 2 tsp olive oil /canola margarine on crackers/toast + 1 tsp olive oil for cooking/salad dressing. Feel free to use The Olive Tree olive oil sprays and Pure vita canola spray in addition to your daily allowance to coat fry pans and baking trays.

  • 5 teaspoons Sunnyvale reduced fat/light cholesterol, olive oil or canola spread (less than 3 g fat per teaspoon)
  • 3 teaspoons Sunnyvale Or Pure Vita cholesterol, canola or olive oil based margarine
  • 3 teaspoons Remano, The Olive Tree or Casa Barelli olive or Pure Vita sunflower or canola oil
  • 1/3 large avocado
  • 100g Deli Originals Eggplant Dip
  • 30g Oh So Natural , Sweet Vine nuts/seeds (20 almonds or 10-11 pecan or walnut halves or 40 pistachios or 15 cashews or ¼ cup sunflower/pumpkin seeds)
  • 1x 30g Oh So Natural raw almond snack pack
  • 1-2 tablespoons Indian curry pastes if based on canola or sunflower oil (less than 15 g fat per 30-40g serve)
  • Either 25g (10) Deli Original Spanish Stuffed Green Olives or 25g Deli Originals Sliced Black olives +2 teaspoons olive oil/2 level tablespoons avocado
  • 12 Deli Originals Mixed Olives
  • 4 Deli Originals Mixed Olives + 2 teaspoons olive oil/2 level tablespoons avocado
  • 1 tablespoons 100% peanut or other nut butter
  • 2 tablespoons Perfect Additions Balsamic Vinaigrette + either 3 teaspoons Sunnyvale reduced fat/light cholesterol, olive oil or canola spread (less than 3 g fat per teaspoon) OR 2 level tablespoons avocado

Daily Snack Combinations

Choose two of these options daily to be consumed as snacks -try to choose at least one calcium rich option daily such as diet yoghurt, low fat cheese or skim milk based drink to optimise your calcium intake. Keep chocolate and alcohol choices to a minimum-no more than twice weekly for chocolate and have no more than one alcohol option daily with at least 3 alcohol free days weekly. Remember that each time a chocolate or alcohol option is chosen this will replace vital vitamins, minerals and fibre consumed in more wholesome foods.

  • 40g Sweet Vine Sultana Snack Pack
  • 250ml Westcliff Smoothie
  • 2 plain sweet biscuits e.g. Belmont Biscuit Co Arrowroot or Light ‘n’ Crunchy Caramel Pecan or Choc Chip cookie+ either ½ cup Farmdale skim/light milk to be used in coffee or tea as desired or 1 Alcafe Skim Cappuccino sachet
  • 1 medium piece of fruit + either ½ cup Farmdale skim/light milk to be used in coffee or tea as desired or 1 Alcafe Skim Cappuccino sachet
  • 150g tub Danone Naturally Creamy 98.5% fat yoghurt + 1 small serve of fruit
  • 1 Milfina Frozen Fruit Yoghurt Stick + 1 small piece of fruit (see lists)
  • 150g tub Dairy Dream 99% fat free Fromage Frais –Strawberry Vanilla Creme /Mixed Berry
  • 1/2 cup (150g) Dairy Dream Diet Deli 98% Fat Free yoghurt + either ½ cup Sweet Haven Frozen raspberries/mixed berries or 1 small serve of fruit (see additional information)
  • ½ cup (150g) Brooklea Lite yoghurt
  • ¾ cup (200g) Brooklea natural set fat free yoghurt + either 1 small serve of fruit or 125g tub Sweet Valley two fruits or peaches in juice
  • Either 1 Hillcrest fruit filled cereal bar (Apple & cinnamon, Mixed berries or Apricot), Choc Squiggle muesli bar or Be Light cereal bar + 1/3 cup Farmdale skim/light milk to be used in tea/coffee daily
  • ½ can (250g) Chef’s Cupboard 98-99% fat free Soup Classics(Minestrone, Chicken and corn, Classic Vegetable)+ either 1 small serve of fruit or 2 Damora Prista Hi Fibre Crispbreads or 2 Vita Grain Multigrain crackers
  • 2 x Baker’s Life /Sunny pikelets + fat from allowance+ either 2 teaspoons Overture 75% fruit spread or 1 teaspoon Bramwells or Just Organic Honey
  • 1 (250ml) regular skim/low fat cappuccino/flat white/latte + 1 medium piece of fruit
  • 1 (400ml) large skim/low fat cappuccino/flat white/latte
  • 2 Belmont Biscuit Co Arrowroot or Light ‘n’ Crunchy Caramel Pecan or Choc Chip cookie + 1 small piece of fruit
  • 100g Season Pride 97% fat free rustic potato wedges or straight cut chips dry baked + 1 tablespoon Colway tomato or barbeque sauce
  • 150g tub Brooklea 97% fat free Vanilla custard
  • 5 tablespoons (100g) Brooklea 97% fat free Vanilla custard + 1 small serve of fruit (see additional information sheets)
  • 1 Hillcrest Ginger Kiss or Choc Fudge Muffin Bar
  • 1 White Mill Low fat Choc chip packet muffin made as directed
  • 2 teaspoons (12g) Funtime Milk Flavouring Chocolate Reduced Sugar + either 1 cup Farmdale skim milk or 3/4 cup Farmdale light milk/Inner Goodness Soy Supreme Light Soy Milk
  • 1 x 50g scoop Milfina light vanilla ice cream or Brooklea frozen fruit yoghurt+ 1 Belmont Biscuit Co ice cream cone + either 1 cup Sweet Haven (150g) raspberries or blueberries or 250g punnet strawberries or 1 ½ cups chopped mixed melon
  • 220g tub Sweet Valley Papaya or Two Fruits or Peaches in juice + either 1/3 cup Brooklea fat free natural yoghurt or 1x Biocultz Probiotic drink
  • 1 Chupa chups + either 1 large piece of fruit or 1 x 220g tub Sweet Valley Peaches or Two Fruits in Juice
  • 1x 25g Moser Roth individual chocolate bar or 2 x pieces Just Organic Fair Trade chocolate (keep these to 1-2 times a week )
  • 1 x 14g Dairy Fine Dreemy chocolate snack bar (keep these to 1-2 times a week )
  • Either 3 Damora Vita Grain Multigrain crackers or 3 Damora Prista Hi Fibre or Lite Crispbread + 2 tablespoons Deli Originals eggplant dip + tomato as desired
  • 3 Damora Vita Grain Multigrain crackers or 3 Damora Prista Hi Fibre or Lite Crispbread + 3 tablespoons El Tora Salsa Dip + either 3 tablespoons 97% fat free Westacre cottage cheese/Emporium Selection reduced fat ricotta or 1 round Babybel Light + tomato as desired
  • 6 Damora Whole wheat crackers + 3 tablespoons 97% fat free Westacre cottage cheese + tomato as desired
  • 13g packet Chazoos variety pack flavoured popcorn (see additional sheet) + either 1 medium piece of fruit or 1 cup Farmdale skim milk or ¾ cup Farmdale light milk
  • ¼ 80g pack (20g serve) Chazoos Light Microwave popcorn + either 1 Babybel light cheese round or 1 medium serve of fruit
  • Either 1 slice Baker’s Life Raisin toast or a crumpet + fat from allowance + 1 teaspoon Bramwells or Pure Organic honey or Overture 75% fruit spread + 1 small serve of fruit
  • 130g can Corale baked beans + either 1 Cowbelle Light cheese slice or 2 Damora Prista Hi Fibre or Lite Crispbreads or 2 Vita Grain Multigrain Crackers+ tomato or New Season canned asparagus as desired
  • 1 cup (250ml) Farmdale Low Fat (98% fat free) Iced Coffee
  • 1 cup GoldenVale Wholegrain Hoops + 1/2 cup Farmdale skim or light milk
  • ALDI Trail mix- ½ cup GoldenVale Wholegrain Hoops + 3 Sweet Vine pitted prunes chopped +2 Sweet Vine Turkish apricots or dates chopped

On no more than 4 days weekly as an option in place of a snack you may choose one of the following with a small serve of fruit:

  • 100ml red /white wine or champagne
  • 250ml regular beer
  • 375ml reduced alcohol beer
  • 60ml fortified wine e.g. sherry/port
  • 30ml liqueur

**At least 2 litres of water should be consumed daily for optimal hydration.

The information regarding all ALDI products listed was correct at the time of creating each eating plan. Some brand names, products and ingredients may be subject to change. Be sure to check all ingredient lists if you have any specific dietary needs.