Free Foods

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Tip: prepare and refrigerate some of the recipe ideas ahead of time so they can be quickly accessed and easily enjoyed as needed.

HWFL week by week guide book

An important key to successful weight loss and weight maintenance is finding ways to avoid feeling hungry, getting bored and managing the desire for snacks.

'Free foods' are a great way to help you achieve this as they do not contain enough food energy (kilojoules or calories) to have a significant impact on body weight.

Using 'free foods' (and some creativity) you can prepare a 'guilt free' tasty snack or small meal to be enjoyed between meals or to accompany a KicStart™ shake or soup.

The free food and drink tables below provides a practical guide on 'free foods'.

Although 'free foods' are healthy for you, it doesn't mean they can't taste great too. Check out our range of delicious 'free food' recipes in the Recipes and Ideas section of your HWFL Week by Week Guide Book or (view).

You will notice that most fruit is not listed on the free food table. Whole pieces of fruit (not fruit juice) are an important part of a long term healthy maintenance diet, however they do contribute to your overall energy intake.

Try to eat only 'free food' fruits in Phase 1 of your HWFL program to achieve the best possible weight loss.

'Free food' - vegetables

Any combination of 'free food' vegetables can be eaten on their own, made into a hot or cold salad, made into a soup or dip, or dry roasted

Examples of Free Food vegetables:

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  • alfalfa sprouts
  • artichoke hearts
    (fresh or in brine)
  • asian greens
  • asparagus
  • bamboo shoots
  • bean sprouts
  • broccoli
  • brussel sprouts
  • cabbage
  • capsicum (green, red or yellow)
  • carrot
  • cauliflower
  • celeriac
  • celery
  • chinese mixed veges
  • choko
  • cucumber
  • dill pickles
  • eggplant
  • fennel
  • garlic
  • ginger
  • green beans
  • kale
  • leeks
  • lettuce
  • mushrooms
  • onion
    (spanish, brown or white)
  • peas / snow peas
  • pumpkin
  • pumpkin
  • radish
  • silver beet
  • spinach
  • spring onions
  • squash, button
  • swede
  • tomato (fresh or tinned)
  • water chestnuts
  • watercress
  • zucchini

'Free food' - fruit

Note: 2 whole pieces of fruit (not fruit juice) are an important part of a long term healthy diet, however they do contribute to your overall energy intake.

For general snacks and adding variety to KicStart shakes the following ‘free food’ fruits can be used freely.

Examples of Free Food fruit:

Three fresh ripe red strawberries, isolated on white with soft shadow.
  • blueberries / blackberries (fresh/frozen)
  • lemon / lime
  • passionfruit
  • raspberries (fresh/frozen)
  • rhubarb
  • strawberries (fresh/frozen)

'Free food' - drinks

Examples of Free Food drinks:

water splash in a glass
  • water
  • sparkling mineral water
  • fruit infused water
  • plain mineral water
  • soda water **
  • herbal teas
  • vegetable juice
  • miso **
  • tomato juice
  • soup made from free vegetables
  • tea or coffee with a dash of milk

** Enjoy sparingly being mindful not to over consume on sodium

'Free food' - condiments

Curry Powder and some other spices in glass bowls on white background, shallow depth of field
  • pepper
  • herbs (dry or fresh)
  • spices
  • horseradish
  • Worcestershire Sauce™ **
  • low sodium soy sauce **
  • balsamic vinegar
  • vinegar
  • sweet pickles
  • mustard

** Enjoy sparingly being mindful not to over consume on sodium

Some 'free food' snack suggestions

salsa ingredients 200
  • vegetable dip (homemade using free veges above)
  • salsas
  • vegetable sticks
  • soups made from free vegetables
  • diet jellies

Free Foods don't have to be boring!

Whilst free foods are great for you, it doesn't mean they can't taste great too.

Some of the delicious 'free food' recipes that can be found in the recipe section of your Week by Week Guide book include:

Soups:

  • Zucchini and basil soup
  • Roasted tomato soup
  • Pumpkin soup

Salads and side dishes:

  • Warm Asian salad
  • Baby spinach and balsamic salad
  • Tri-colour coleslaw
  • Ratatouille
  • Cauliflower mash
  • Fennel and baby bean salad
  • Roasted italian style vegetables

Snacks and entertaining:

  • Roasted semi-dried tomatoes
  • Spicy eggplant dip
  • Balsamic garlic mushrooms
  • Soy and sesame mushrooms
  • Quick ‘n’ easy salsa
  • Roasted or BBQ vegetable kebabs

   Drinks:

  • Berry nice ice blocks
  • Ginger, berry and lime punch

Dessert:

  • Warm berry compote
  • Robyn’s rhubarb and raspberry delight.