The core plan is a great way to eat and live, but it takes planning. It is wonderful not to have to count those basic foods, takes away a lot of the dramas. For me, its good because my family all eat in a core fashion anyway, they just like the occasional pie etc

Learn your basic core lists, which are basically whole, healthy foods, lean meats, lots of fruit and vegetables, skim milk and grainy breads/crispbreads and cereals.

Sit down and plan what you are going to eat! You should do this with either plan.

Be prepared. Keep storage foods such as pasta, tinned tomatoes, rice, couscous, tinned tuna/salmon/sardines, fruits, fresh vegies, frozen vegies and cereals such as oats, weetbix, special k and bran flakes in your pantry. Fill your freezer with grainy breads and rolls and try making a few different soups and freezing in the winter months. I freeze soup in snap lock bags, remembering to leave room for expansion. That way they are flat and can be taken out of the freezer every day for use later. I also buy bulk chicken breast fillets and trim and score them and freeze in small flat one serve packages. Lean mince is frozen in flat serves in freezer bags.

Make sure you have plenty of dairy on hand, ie skim milk, lowfat ricotta or cottage cheese and core yoghurts such as nestle diet yoghurt or plain diet yoghurts. You can have milk or yoghurt between meals which is good for filling an empty tummy. Fruit smoothies are great, and easily prepared.

Try new things. I had never had couscous until i started core. Now i eat it regularly. I find roasting carrots and parsnips and pumpkin good to keep on hand for those days when you need to eat between meals. I have a small serve of them heated and a dash of soy sauce, and its quite filling. I also enjoy a cob of corn between meals too! I also eat vegetable soup with my main meals on hungry days, it gives me a full feeling and keeps me going through to the next meal.

I find it a good idea to cut oranges, watermelon, rockmelon, strawberries, kiwi or whatever fruits you like and store them in an airtight container on the top shelf of your fridge, so that when you open the door to find something, you can grab it and eat it quickly, no prep required. I can be food lazy....dont feel like peeling an orange etc so if its already cut, i eat more of it.

Popcorn can be your friend. I bought a black n decker air popper from Kmart for $20 and its a wonderful piece of machinery. McCormick makes a popcorn salt but it seems to only be in woolies. I also like mediterranean sprinkle on the popcorn. Hint: dampen your hands then run them through your popped corn, then add your salt, herbs, whatever. It will stick to the popcorn.

Make sure you drink your water. Remember 4 cups a day of water and the other 4 can be green tea, clear soups, diet cordials etc


CORE BREAKFAST IDEAS:

Porridge. I make mine by soaking 40g of oats and a fresh date chopped in milk overnight. I then just microwave it for 90 seconds in the morning while i do something else, and let it cool slightly. I find soaking it good because it doesnt overflow in the microwave as its already swollen. Other things you can add are stewed fruits, canned fruits, cinnamon

Scrambled eggs with toast

Lean bacon and egg toasted sandwich or roll

Spaghetti on toast

Special K, weetbix or all bran, guardian or Bran flakes



CORE LUNCH IDEAS

Brown or white rice topped with chicken, tuna, any left over meats really with assorted fresh or frozen vegies


Cous cous with roasted vegies and mediterranean seasoning is nice


Multigrain or soy lindseed roll or 2 large slices of bread with salads, lean meats, canned fish etc


Dinner leftovers


Pasta, cooked with vegies, canned tuna or chicken breast and topped with ricotta cheese while hot and stirred through is divine.


Standby for me: stir fried vegies with changs dry instant noodles and oyster sauce. i have all the vegies chopped in containers so i can just throw it together.


Soups with a big crusty roll

CORE DINNERS:

Spaghetti Bolognaise


Chicken hamburgers made with your bread for the day plus chicken breast and salad. serve with some homemade wedges or sliced potatoes cooked in the oven. Ive never found anyone who didnt like this meal.


Lamb steaks with corn on the cob, mash potatoes and baby carrots.


Your own style fried rice


pasta dishes are frequent in our house, especially pasta bakes made with a tomato style sauce and ricotta cheese


Dry roasted meats with roast vegetables