We have counted some calories and put together some sample recipes to make it simple for you to produce easy, nutritious meals to help you reach your goals.  We recommend you endeavour to stay within 1500-2000 calories per day dependent on your current body structure, (your current size, health state, energy intake and output, metabolic rate etc., on a daily basis).  Also to note, if you currently have any health issues, please check with your health practitioner before beginning any diet regime.

Please remember that when following any weight loss regime or program, it is best to consume a healthful diet and participate in regular exercise in line with your individual needs.  We have included some exercise tip also to aid your success, check them out here (link here to exercise tips please). If you need help or advice at any time please contact us (link to email here), we will respond to your request as soon as we are able.

If you choose to utilise any of the recipes contained here, feel free to swap, change, repeat a favourite or explore and make up your own concoctions with ingredients you like.  You can check calorie counts and nutritional values on our link here.

The Vital Force team would love to hear from you and we would be really excited to hear about your successes.  Submit your favourite recipes back to us and we may publish them with kudos to you!

Substitutions

You can swap ingredients in these recipes for foods you like, if they contain ingredients you dislike, just be aware to substitute foods with the same calorie count. So… you don’t like fish, swap it for the same number of calories’ worth of chicken, or if you dislike tomatoes, use green beans instead. If you prefer peaches on cereal instead of berries, peaches are peachy with us!

Drinks

It is very important to realise while on the African mango seed extract you must ensure you are consuming enough fluid everyday, because it is essentially a bulk fibre. The following calorie-free drinks are allowed anytime and are highly encouraged as they are hydrating, aids feelings of satiety and provide valuable nutritional ingredients

• Water
• Herbal tea (especially antioxidant teas such as green, digestive or detox/liver teas)
• Lemon water (water with wedge of lemon)
• Cucumber water (water with cucumber)

A note about Coffee and Tea

Please be aware that caffeine can interfere with our digestive processes, having the ability to stimulate us to lose our bowel contents prematurely, therefore preventing entire digestion and absorption of essential nutrients.  You can continue with your regular caffeine habit, unless it is really excessive! Try not to exceed one cup of (regular, caffeinated) coffee or one cup of (regular, caffeinated) daily if necessary. Less is even better!

Keep in mind that each teaspoon of sugar is 16 calories, and milk is high in calories, about 21 in an average pour.

Some Sample Low-Cal Recipes

(keep checking back here, more recipes will be added regularly)

Breakfast

Garden Vegetable Omelette (makes 2)

Ingredients

1 tablespoon rice bran or grapeseed oil, 1 small onion chopped, 1 small zucchini chopped, 1 small yellow pepper chopped, 1 teaspoon salt, 1/8 teaspoon ground black pepper, 2 ripe plum tomatoes chopped, 1/4 cup(s) fresh basil chopped, 8 large eggs, 1/2 cup water, 4 teaspoons butter

Directions

1. Prepare the filling.
2. In a non-stick skillet, heat oil over medium heat. Add onion, zucchini, yellow pepper, 1/2 teaspoon salt and ground black pepper, cook until vegetables are tender, about 10 minutes.
3. Stir in chopped plum tomatoes and basil, heat through.
4. In medium bowl, with a whisk, beat eggs, water, and 1/2 teaspoon salt.
5. In a non-stick skillet, melt 1 teaspoon butter over medium-high heat. Pour 1/2 cup egg mixture into skillet. Cook, gently lifting edge of eggs with heat-safe rubber spatula and tilting pan to allow uncooked eggs to run underneath, until eggs are set, about 1 minute.
6. Spoon 1/4 of filling over half of omelette. Fold unfilled half of omelette over filling and slide onto warm plate.
7. Repeat with remaining butter, egg mixture, and filling. If desired, keep omelettes warm in the oven on a very low heat until all omelettes are cooked.

Tips & Techniques

For lower-fat omelettes, use four large eggs and eight egg whites.

 

Chees­e Toast

Directions

1. In a toaster oven, heat 1 slice whole-wheat bread topped with 1/4 cup reduced-fat shredded mozzarella cheese until cheese is slightly melted.

Serve with 1/2 grapefruit and a small glass (1 cup) fat-free milk. (Save rest of grapefruit for an afternoon snack.)

 

Strawberr­y Waffle

Directions

Toast 1 whole-grain waffle and top with 1 tablespoon trans-fat-free margarine and 1/2 cup thawed frozen berries.

Serve with a small glass (1 cup) fat-free milk. (To thaw berries, defrost in microwave to desired temperature.)

 

English Muffin with Ricotta Cheese Spread and Grape

Directions

Toast 1 wholemeal English muffin and top with 1/3 cup ricotta cheese spread.

Serve with a small glass (1 cup) fat-free milk and 17 green or red grapes.

 

Cereal, Walnuts, and Fruit

Directions

Pour ½ cup fat-free milk over low-fat whole-grain cereal (check label for 5g fibre per serving)

Top with 2 tablespoons chopped walnuts.

Serve with 1 orange and a small glass (½ cup) fat-free milk.

 

Peanut Butter and Jell­ Toast

Directions

Toast 1 slice whole-grain bread

Spread with 1 tablespoon peanut butter and 1 tablespoon fruit conserve.

Serve with 1 cup melon cubes and a small glass (1 cup) fat-free milk.

 

English Muffin with Sweet Sour Cream Spread

Directions

Toast 1 whole-wheat English muffin.

Top each half with 2 tablespoons sweet sour cream spread.

To make sweet sour cream spread, use one 250g container fat-free sour cream mixed with Stevia to taste, 1 teaspoon pure vanilla or almond extract and ½ teaspoon pure organic maple extract and mix together thoroughly.

Serve with 6 dried apricot halves and a small glass (1 cup) fat-free milk.

 

Cheese and Crackers with Fruit Salsa

Directions

Top 3 Rye crispbread with ¼ cup reduced-fat shredded mozzarella cheese and put in toaster oven until cheese melts.

For fruit salsa, combine 1 teaspoon olive oil and 1½ tablespoons lime juice and mix with the following finely chopped ingredients:

1 fresh peach (or ½ cup canned in juice), ¼ avocado and 2 tablespoons red onion.

This makes two servings of fruit salsa, you can reserve half for a snack.

Serve with a small glass (1 cup) fat-free milk and 1 mandarin orange

 

French Toast

Directions

Dip 1 slice whole-wheat bread in ¼ cup of mixture (2 egg whites mixed with 2 tablespoons fat-free milk, beat well with an eggbeater).

Cook in a non-stick skillet coated with non-stick spray.

Top with 1/2 cup thawed frozen berries.

Serve with 1 cup fat-free milk.

 

Lunch

Cream­ Ricotta Pita with Spinach Salad and Almonds

Directions

Fill 1 whole-wheat pita with 1/3 cup ricotta cheese spread (combine 15.5 ounces low-fat ricotta cheese with 3 tablespoons peanut butter and 2 tablespoons honey. Keep in covered container in the refrigerator for up to 7 days).

Serve with 2 cups prewashed baby spinach salad and 1/2 thinly sliced cucumber topped with 2 tablespoons fat-free ranch dressing and 1 tablespoon sliced almonds.

 

Baked Potato and Chilli

Directions

1. Take 1/2 baked potato from Monday’s dinner and top with half of one 15.5-ounce can vegetarian chilli, organic is best.
2. Top chilli with 1/4 cup reduced-fat shredded mozzarella cheese.

Serve with 1 1/2 cups broccoli flowerets topped with 1 teaspoon trans-fat-free margarine.

 

Beef Entrée

Directions

Microwave a beef-based frozen entrée (look for 280-300 calories, 5-9 grams of fat).

Add 1 cup French-cut green beans topped with 1 tablespoon slivered almonds.

Serve together and enjoy!

 

Veggie Burger and Spinach

Directions

Heat 1 veggie burger in microwave.

Toast wholemeal hamburger roll, top with 2 tablespoons of tomato sauce (if desired), 3 leaves

romaine lettuce, and 2 large slices tomato.

Serve with remainder of spinach dish from previous meal and 1 cup cantaloupe cubes.

 

Ravioli and Salad

Directions

Cook ¾ cup ravioli

Serve with 1/3 cup spaghetti sauce.

Serve with 2 cups romaine lettuce and ½ chopped red pepper topped with 2 tablespoons fat-free ranch dressing.

 

Sizzling Edamame Stir-Fry­

Directions

Heat 2 teaspoons olive or rice bran oil in a pan over medium heat.

Add 1 sliced red or orange pepper and 1 cup frozen broccoli flowerets.

Cube one 240g block low-fat firm silken tofu and add to skillet with ½ cup chickpeas and ½ cup frozen shelled edamame beans (sweet green soybeans).

Heat through and top with 1 tablespoon light soy sauce.

Serve with 17 red or green grapes.

 

Burrito

Directions

Microwave according to package directions 1 Bean and Rice Burrito or Lean Olé Bean and Rice or Chicken and Black Bean Burrito (check labels for 260-280 calories, 6 to 9 grams fat). Serve with 2 ribs celery dipped in 4 tablespoons sweet sour cream spread.

 

Mexican Chicken Pita

Directions

Preheat grill to 180 degrees.

Combine 3 ounces sliced chicken breast with 1 tablespoon light mayonnaise, 2

teaspoons Dijon mustard and ½ teaspoon ground black pepper.

Stuff mixture into 1 whole-wheat pita and add 5 roasted red peppers.

Top with 1/3 cup salsa.

Serve with 17 green or red grapes.

 

Turke­y and Hummus Sandwich

Directions

Toast 1 slice wheatmeal bread and spread with 2 tablespoons hummus.

Fill with 2 thin deli slices turkey, ½ cup baby spinach leaves, and 2 large slices tomato.

Serve with 1 apple.

 

Sauteed Mushrooms on Phoenix gluten free bread

Ingredients

300g white, Portobello, Shiitake, etc, olive or rice bran oil, parsley, Himalayan rock salt, balsalmic vinegar.

Directions

Sauté mushrooms in a large pan with about 1 tablespoon of oil until tender.  Add chopped parsley, salt and balsalmic vinegar to taste.

Serve on top of fresh gluten free bread, add ¼ of an avocado if desired.

 

Snacks

NutriGrain Bar and Nuts

Directions

1 Kellogg’s Nutri-Grain bar with 10 peanuts

 

Crackers and Ricotta Spread

Directions

Scoop 1/3 cup ricotta cheese spread with 2 Wasa crispbread crackers

Serve with 1/2 grapefruit

 

So­ Nuts

Directions

1/4 cup soy nuts.

Serve with a small glass (1 cup) fat-free milk.

 

Banana Soy Smoothie

Directions

In a blender (or with a hand blender), combine until smooth: 250g low-fat firm silken tofu, cut into small pieces and 1 ripe banana, ½ teaspoon pure vanilla extract, and a small glass (1 cup) fat-free milk.

Blend in 1 to 2 ice cubes.

Serve in a tall glass, decorate if you desire, and enjoy!

 

English Muffin with Cream­ Ricotta Spread

Directions

Top ½ toasted English muffin with 1/3 cup ricotta cheese spread.

Serve with 1 single-serve convenience-size container unsweetened apple sauce.

 

Berry­ Smoothie

Directions

In a blender or using a hand-held blender, combine 500g light yoghurt (any flavour) with ½ cup thawed frozen berries and ½ teaspoon pure vanilla extract.

 

Pita and Sweet Sour Cream Spread

Directions

Serve one 6½ inch pita cut into triangles with 4 tablespoons sweet sour cream spread.

 

Fruit Salsa and Crisp Wheat Toast

Directions

Serve 1 slice whole-wheat toast topped with rest of fruit salsa from the breakfast menu.

Serve with 1 cup fat-free milk.

 

Dinner

Fab Fried Chicken

Directions

1. Marinate one 250g (about the size of a bar of soap) skinless, boneless chicken breast in ½ cup buttermilk for at least 1 hour in the refrigerator. (To make buttermilk, combine ½ cup fat-free milk with 1 tablespoon lemon juice.)
2. Mix 1/8 cup dried potato flakes with 2 tablespoons all purpose flour and ¼ teaspoon each ground black pepper and salt, then dredge chicken in mixture to coat (discard remaining marinade).
3. Spray a non-stick pan with non-stick spray and preheat over medium heat. Panfry chicken until golden brown and cooked through.

Serve with ½ large baked potato topped with 2 teaspoons trans-fat-free margarine and 1

tablespoon fat-free sour cream, and 2 cups romaine lettuce topped with 2 tablespoons lemon juice, 1 tablespoon balsamic vinegar, and 1 teaspoon olive oil.

 

Salmon and Cucumber Pasta Salad

Directions

1. Toss 1 cup cooked whole-wheat pasta with 2 tablespoons light sour cream, 1 tablespoon light mayonnaise, and the juice from 1 lime (about 1½ tablespoons).
2. Add ½ chopped cucumber and 250g flaked salmon.

Mix together and serve with green salad leaves

 

Ravioli and Garlic Spinach

Directions

Heat a 600gram bag of frozen cut-leaf spinach in microwave.

Squeeze out the excess water.

Mix the spinach with ¼ teaspoon salt, ½ teaspoon ground black pepper, 2 teaspoons minced garlic clove.

Serve half with refrigerated low-fat ravioli, and save the rest for lunch the next day.

Prepare ravioli according to package directions

Serve ¾ cup cooked ravioli topped with 1/3 cup spaghetti sauce.

 

Roasted Chicken with Wild Rice and Corn

Directions

Prepare 2/3 cup cooked wild rice.

Serve with 180g roasted chicken breast (deck-of-cards size), 1 large fresh corn (or

two 3-inch cobs of frozen corn heated in microwave or 1/2 cup cooked corn), and 1 cup broccoli flowerets topped with 1 teaspoon of butter.

Serve with ½ cup fat-free milk.

 

Romaine Chicken Salad

Directions

Toss together 3 cups romaine lettuce, ¼ cup shredded Parmesan cheese, 1 sliced red or orange pepper, ¼ cup seasoned croutons, 180g (1/2 cup) roasted chicken strips and 3 tablespoons fat-free ranch dressing.

Serve with 1½ cups strawberries drizzled with 1 tablespoon fat-free chocolate syrup.

 

Veggie Burger with Cheese and Wild Rice

Directions

Heat 1 veggie burger in microwave until nearly cooked.

Top with ¼ cup shredded low-fat mozzarella cheese and cook for another 30-45 seconds in the microwave.

Top with 2 tablespoons ketchup and Dijon mustard, if desired.

Serve with 2/3 cup cooked wild rice and 1 cup French-cut green beans topped with 1 tablespoon slivered almonds.

 

Spring Salad

Directions

Toss 3 cups spring mixed prewashed salad greens, 10 halved cherry tomatoes, ½ cup chickpeas, ¼ avocado, ¼ cup reduced-fat shredded mozzarella cheese, ¼ cup seasoned croutons, and 3 tablespoons fat-free ranch dressing.

Serve with 1 sliced green apple spread with 1 tablespoon peanut butter.

 

Whole Wheat Pita Pizzas with Vegetables

Ingredients

1 teaspoon olive oil, 1 medium red onion sliced, 2 cloves garlic, crushed with press, ¼ teaspoon crushed red pepper, 500g broccoli flowerets cut into 1½ inch pieces, ¼ cup water, ½ teaspoon salt, 1 400g can garbanzo beans, rinsed and drained, 1 cup part-skim ricotta cheese, 4 6-inch wholemeal pitas, each split horizontally in half, ½ cup grated Parmesan cheese, 2 medium (500g) plum tomatoes, cut into 1/2-inch chunks.

Directions

Preheat oven to 230 degrees C.

In a non-stick 12-inch pan, heat oil over medium-high heat until hot.

Add onion and cook, stirring occasionally until golden, 7 to 10 minutes.

Add garlic and crushed red pepper and cook, stirring for 30 seconds.

Add broccoli, water, and ¼ teaspoon salt, heat to boiling.

Reduce heat to medium and cook, covered, until broccoli is tender-crisp, about 5 minutes.

Meanwhile, in small bowl, with potato masher or fork, mash beans with ricotta and ¼ teaspoon salt until almost smooth.

Arrange pita halves on 2 large pieces of baking paper

Bake until lightly toasted, about 3 minutes.

Spread toasted pitas with bean mixture.

Top with broccoli mixture and sprinkle with Parmesan.

Bake until heated through, 7 to 10 minutes longer.

Sprinkle pitas with tomatoes and serve.

Make 2 pizzas. Reserve 1 pizza to split between breakfast one day and lunch another.

Or, serve 2 slices Domino’s large hand-tossed veggie pizza (or check nutrition information on any frozen pizza for 500 calories and 13 grams of fat or less).

Serve with 17 red or green grapes.

 

Fish & Chips

Ingredients

3 large (about 200g) potatos, flaxseed oil, salt, ¼ cup chopped parsley, 3 tablespoons plain dried bread crumbs, 2 teaspoons paprika, 4 pieces (200g-300g) cod fillet, Parsley sprigs for garnish, cider vinegar (optional)

Directions

Preheat the oven to 180 degrees C.

Spray 15 ½ inch by 10 ½ inch jelly-roll pan with non-stick cooking spray.

Cut each potato lengthwise into 8 wedges.

In large bowl, toss potato wedges with 1 tablespoon salad oil and ½ teaspoon salt.

Arrange potato wedges in single layer in jelly-roll pan.

Roast potatoes, turning once, 35 to 40 minutes or until fork-tender and golden.

On waxed paper, combine parsley, bread crumbs, paprika, and 1 teaspoon salt.

Coat cod with bread-crumb mixture.

In non-stick 12-inch pan over medium-high heat, in 2 tablespoons rice bran or olive oil, cook cod 8 to 10 minutes until cod flakes easily when tested with a fork, turning cod once halfway through cooking time.

Arrange cod and potatoes on warm platter, garnish with parsley sprigs.

Serve with malt vinegar or cider vinegar if you so desire.

 

Dessert

1 single-serve convenience-size container of unsweetened applesauce topped with a dash of nutmeg and cinnamon, if desired.

1 sliced Granny Smith apple.

½ sliced banana topped with 1 tablespoon warmed Hershey’s syrup and 1 tablespoon slivered almonds.

Slice a banana and dip into 4 tablespoons of sweet sour cream spread.

To make sweet sour cream spread, use one 250g container fat-free sour cream mixed with Stevia to taste, 1 teaspoon pure vanilla or almond extract and ½ teaspoon pure organic maple extract and mix together thoroughly.

Keep in refrigerator for up to 7 days.

Spear each slice with a toothpick for fun, mess-free dipping.