Why ORBERA® is right for your weight loss?

  1. ORBERA® is designed to provide people with a weight loss kick-start & regain a healthy lifestyle.
  2. Helps control hunger, bolster willpower, initiate lifestyle change & lose weight.
  3. ORBERA® - Uses the highest safety rated device available Is ideal for people who tried other weight loss methods & had minimal success.
  4. Clinically proven, supported programme. 

Food recipes for your Kick Start Weight Loss Program.

 



FRUIT AND YOGHURT WITH NUTS

Serves 1
1 cup of fresh fruit or 135g tub of Weight Watchers* fruit.
Add 200g tub of low fat fruit yoghurt.
Sprinkle with 1-2 Tablespoons of chopped nuts; such as: walnuts, almonds, hazelnuts, pecans, Brazil nuts.

 

SCRAMBLED EGGS

Serves 1
Spray a small microwave safe dish lightly with oil spray.
Combine 1 egg, 1 egg white, 1 Tablespoon of skim milk, 1 Tablespoon of grated low fat cheese and season with salt & pepper in the dish.
Microwave on HIGH for 60 seconds.
Stir, and microwave again on MEDIUM/HIGH for 60 seconds.
Stir and allow to stand for a few minutes. Mixture should be creamy yet firm.

Variations:
Add sliced mushrooms, tomato, defrosted frozen or baby spinach, corn kernels, smoked salmon, cooked bacon or ham.
If ingredient needs to be cooked, add with milk and egg.
If not, then add before second cook. E.g. chives, coriander, basil, thyme, mint etc.
Vary the flavour by using different spice mixtures or adding a teaspoon of chutney or pesto (known as Green Eggs!).

 

PROTEIN SMOOTHIE
(Also known as Breakfast on the Run)
This is a great breakfast that keeps you satisfied well and truly till lunchtime.

Serves 1
2-3 spoons of BMI-recommended Protein Powder (see attached list).
1 cup of skim milk
1 piece of fruit
1 cup of skim milk
100g tub low fat flavoured yoghurt 100g soft tofu OR 1 egg white
1 teaspoon of vanilla extract
Ice cubes
Fruit of choice.
Examples: strawberries, mango, small banana, tin peaches, pears, apricots.

Process all ingredients until smooth and thick.

 

CRUNCHY YOGHURT WITH STRAWBERRIES

1 cup washed and hulled strawberries
200g tub low fat fruit or plain yoghurt
1 tablespoon muesli or 2 tablespoons chopped nuts

Put the strawberries in a bowl and top with yoghurt and sprinkle over muesli or nuts.
For variety replace the strawberries with poached apples or pears.
Serves 1

 

SCRAMBLED EGGS 2

1 egg
1egg white
1 tablespoon skim milk
1 tablespoon grated low fat cheese
salt & pepper

Combine all ingredients in a bowl and whisk lightly.
Spray small non stick pan with oil spray and heat gently.
Add ingredients to pan and move about with a spatula until cooked.
For variety add mushrooms, spinach or tomato to ingredients.



MUSHROOMS AND WHITE BEANS ON WHOLEGRAIN TOAST

½ cup drained cannellini beans
½ cup sliced mushrooms
½ small Spanish onion sliced
½ teaspoon fresh rosemary chopped
salt& pepper
1 slice wholegrain bread

Spray non stick pan with light spray of oil spray and heat gently.
Add onion and cook until soft.
Add mushrooms and beans and cook until heated through.
Add rosemary and season with salt and pepper.
Pile onto warm wholegrain toast.
Serves 1

 

BUCKWHEAT PANCAKES WITH BANANA AND WALNUTS

¼ cup buckwheat flour
¼ cup self raising flour
1 teaspoon sugar
1 egg beaten
½ cup skim milk
2 bananas sliced
½ cup walnuts

Sift flours together in a bowl and add sugar and mix well.
Combine milk and egg in separate bowl and then mix into flour until well combined.
Heat a non stick pan over a medium heat and pour 2 tablespoons of mixture into pan and tilt pan to spread mixture evenly.
Cook until bubbles appear and then flip and cook until brown.
Serve with sliced bananas and walnuts.
Serves 2

 

SHIRRED EGGS WITH SMOKED SALMON

Oil spray
2 eggs
50g smoked salmon
salt & pepper
1 teaspoon Italian parsley chopped

Preheat oven to 200C
Lightly spray an oven proof ramekin with oil spray.
Break eggs gently into dish and season with salt and pepper.
Cover with foil and place ramekin in a baking dish and add enough boiling water to come half way up the side of the ramekin.
Place baking dish in oven and bake for 10 minutes.
Top the eggs with smoked salmon and sprinkle over parsley before serving.
Serves 1

 

ASIAN OMELETTE

Serves 2
3 eggs & 4 egg whites
3 T water
1 t fish sauce
Salt and pepper to taste
100 g tinned salmon (not in oil)
1 cup sliced mushrooms
1 clove garlic, crushed
2 spring onions, sliced
1 cup bean shoots
1 T chopped fresh coriander

Directions:    
Heat a non-stick skillet sprayed with olive oil spray over medium heat.
Sauté mushrooms, garlic & spring onions for a few minutes.
Whisk together eggs, whites, water, fish sauce and salt and pepper and stir through the drained salmon.
Pour mixture into skillet, cover and cook for 3-4minutes.
Add bean shoots and coriander and fold the omelette in half.
Serve immediately with soy and or sweet chili sauce.

 

SZECHUAN BEEF AND NOODLES

Serves 2
Fresh hokkien noodles
250g beef rump, cut into 1cm cubes
1 cup vegetable stock
2 T Szechwan paste (if not available add a mixture of 1 T each of Hoi sin, soy and sweet chili sauces)
Bunch bok choy -washed and sliced
425g tin baby corn cut into pieces
1 cup bean sprouts
1 T toasted sesame seeds

Directions:
Place noodles in a bowl and cover with boiling water and set aside.
Heat a non-stick oil sprayed skillet or wok, until very hot.
Add half of beef and stir-fry 1-2 minutes to seal.
Remove from pan and cook remaining meat.
Spray pan again and add bok choy and corn and toss for a few minutes.
Add Szechuan paste or sauces, stock and cook over high heat until vegetables are tender but not over cooked.
Return meat to the pan and add drained noodles and bean sprouts.
Continue to toss until heated through.
Serve sprinkled with sesame seeds.

 

BASIC SALAD
(Serve size unlimited)

Choice of:
Salad green - iceberg, butter, mignonette, or combination lettuce, baby spinach
Cress or rocket.
Tomato - fresh sliced, cherry, roma or drained semi dried Cucumber- fresh or pickled
Avocado- small serve
Onion- spring, purple, shallot etc
Herbs- parsley, chives, basil, coriander, thyme oregano etc
Any other allowed vegetables; such as: Snow peas, zucchini, mushroom, carrot, celery, baby squash, bean shoots, sprouts etc.

 

CRISPY ASIAN COLESLAW

Serves 4
This salad will keep for a few days.
Serve with BBQ steak with Asian marinade.
2cups of sliced cabbage (or packet of fresh coleslaw from supermarket).                                          
12 snow peas trimmed & thinly sliced.
2 spring onions thinly sliced 1packet of pre-sliced mushrooms (available from supermarket)
1 cup bean shoots.
DRESSING: see Asian Dressing Recipe below.
Combine and chill until required.
Mix all salad ingredients with dressing and refrigerate until required.

 

SWEET POTATO, SPINACH & GOATS CHEESE SALAD

Serves 4
700g sweet potato- peeled & cut into 2.5cm chunks olive oil spray
1 t cumin powder
250g baby spinach leaves or rocket 80g goats cheese- crumbled
1 bunch of chives – chopped
Citrus Dressing
Juice & zest of an orange
Juice & zest of a lemon
1 Tablespoon honey
1 Tablespoon olive oil
Salt & fresh cracked pepper.

Preheat oven to 200 C
Combine sweet potato & and oil and bake in a baking dish for 30 minutes until browned. Set aside.
Combine all dressing ingredients.
Place spinach in a shallow bowl; add sweet potato, cheese & chives.
Drizzle over dressing & season with salt & pepper.

 

CUCUMBER & CHICKPEA SALAD WITH TAHINI DRESSING:

Serves4
Baby spinach leaves- washed & dried.
400g tin of chickpeas Drained and well rinsed.
1 cucumber washed, cut in half lengthwise, seeds removed by scraping centre with teaspoon and thinly sliced.
Small red onion finely chopped.
1/3 cup chopped fresh mint; keep a few sprigs to garnish.

DRESSING:
1 cup skim milk yoghurt
2 Tablespoon tahini paste
2 T lime or lemon juice (bottled will do)
Salt & fresh ground pepper
Combine all ingredients.
Chill until required.
Place spinach in a bowl, add chickpeas, cucumber, onion and chopped mint.
Toss with dressing and scatter reserved mint leaves.

 


Use any commercial low fat/no oil dressing. Examples include: Weight Watchers* Caesar, Honey & Mustard, and Praise No Oil Dressings.

VINAIGRETTE

1 cup of Extra Virgin olive oil.
1 cup of white wine, red wine or balsamic vinegar.
1 cup of lemon juice.
2 Tablespoons wholegrain mustard
Clove of garlic- cut in half .
Salt & pepper.

Directions:
Combine all in a jar.
Bring to room temperature before serving and shake well for optimum flavour.
This dressing will keep in the fridge for up to 3 weeks.
 Variations:
Add various herbs, such as: basil, oregano, dill, thyme, coriander, etc.
Add zest (grated peel without the white pith) of an orange, lemon or lime.
Use different oils- walnut, canola, macadamia, mustard seed and sesame.

 

CREAMY MUSTARD DRESSING:
A perfect dressing for any salad. Some suggestions follow.

1 cup of skim milk natural yoghurt
1 cup of low fat mayonnaise
Mustard salt & cracked pepper.
Combine all ingredients and whisk with a fork.

Salad Suggestions:
1.    Sweet potato cooked in salted water and cooled. Combine with cooked bacon pieces and chopped chives.
2.    Rocket, cucumber (cut lengthwise, deseeded and thinly sliced), with pieces of avocado and scattered with cooked bacon pieces or walnuts.

 

ASIAN DRESSING

1 T sesame oil
1 cup soy sauce
1 cup sweet chili sauce
2 T lime juice
1 clove garlic sliced

Combine and chill until required

 

CITRUS DRESSING

Juice & zest of an orange
Juice & zest of a lemon
1 T honey
1 T olive oil
Salt & fresh cracked pepper

Combine all ingredients.

 

GOAT'S CHEESE DRESSING

3/4 cup yoghurt (buttermilk) t cup low fat mayonnaise
1 cup goat’s cheese – crumbled
Salt & fresh cracked pepper

Blend &chill until ready to serve

 

SOUTHERN UNFRIED CHICKEN

Serves 4
1 cup of semolina
Zest of a lemon
I teaspoon salt
Cracked black pepper
1 cup low fat tzaziki yoghurt dip
8 chicken thighs – skin removed and cut in half

Directions:
Preheat oven to 220 C
Spray oil on a baking tray covered with baking paper.
In a shallow bowl combine semolina, zest, salt & pepper.
Coat chicken pieces with dip then roll in semolina mixture and place on baking tray.
Spray pieces liberally with oil spray and bake for 20-30 minutes or until juices run clear.
Serve immediately.

 

CHOUKCHOUKA

Serves 4
This is a very tasty French Moroccan dish. It can be served for breakfast after a big night out, as an accompaniment to a main meal or serve chilled as a salad.

2 t extra virgin olive oil
1 onion- peeled and thinly sliced
1 clove of garlic- crushed
1 t ground cumin
1 t paprika (smoked if available)
Leach medium sized red, green and yellow pepper-washed, cut in half and seeds & membranes removed, then cut into slices.
810g tin cooked chopped tomatoes
2 t minced chili (or to taste)
1 bunch of fresh continental parsley – chopped.
Salt and freshly ground black pepper- to taste.

Directions:
Heat oil in a large non-stick fry pan or saucepan.
Cook onion and garlic over low to medium heat until softened.
Add spices and cook for 2 minutes over medium heat.
Add peppers and continue cooking for 5 minutes.
Add tomatoes and chili.
Bring to a simmer and cook covered for 10 minutes.
Stir through parsley, and add salt & pepper to taste and serve.

Poached Egg Variation:
Make 4 indentations in the vegetable mixture and crack an egg into each.
Cover and poach the eggs in the mixture until cooked.

 

FETA CHEESE AND BABY SPINACH OMELETTE

Serves 2

2 eggs
4 egg whites
 4 Tablespoons water
Salt and pepper to taste
100g baby spinach
1 clove garlic-crushed
100g low fat feta cheese- cubed
3 spring onions-sliced
1 T chopped fresh mint

Directions:
Heat a non-stick skillet sprayed with olive oil spray over low heat.
Whisk together garlic, eggs, whites, water and salt and pepper.
Pour mixture into skillet, cover and cook for 3-4minutes.
Add feta, spring onions and spinach and cook for a few more minutes.
Add mint and fold the omelet in half.
Serve immediately.

Oven Roasted Chicken Breasts

4 chicken breast fillets skin removed
oil spray
1 tablespoon dried basil
1 tablespoon dried oregano
200g mushroom diced
1 brown onion chopped
salt & pepper

Preheat oven to 220C
Spray a non stick pan with oil and heat over medium heat.
Sauté onions until soft and add mushrooms and cook until tender.
Season with salt & pepper and allow to cool.
Make a small pocket in each chicken breast by cutting along one side with a small sharp knife.
Stuff some of the mushroom mixture into each breast.
Spray a non stick pan with oil and place over a high heat.
Spray each fillet lightly with oil and sprinkle over dried herbs and salt & pepper.
Brown fillets in the pan until they have a nice colour and then place the chicken in the oven and bake for 8-10 minutes.
Allow to rest and then slice.
Serves 4

 

SPICY TUNA OMELETTE

Oil spray
3 eggs
4 egg whites
3 tablespoons water
salt & pepper
100g tin tuna in brine
½ cup green capsicum diced
½ Spanish onion diced
1 teaspoon chopped red chilli
1 cup baby spinach leaves washed

Heat a non stick pan over a medium heat and spray with oil.
Soften Spanish onions and capsicum in pan.
Whisk together eggs, whites, water, salt & pepper and stir through flaked tuna.
Pour mixture into pan and stir lightly through vegetables, cover and cook for 4 minutes.
Place spinach leaves on top of omelette and fold in half.
Serves 2

 

COUSCOUS COATED CHICKEN WITH HARISSA

½ cup couscous
1 cup boiling water
1 small tomato chopped
¼ cup parsley chopped
1 large lemon juiced
8 chicken thigh fillets skin removed
oil spray
salt & pepper
2 tablespoons harissa (spicy paste available from deli’s)

Preheat oven to 180C
Heat a non stick pan sprayed with oil over a medium-high heat and brown chicken pieces in batches until lightly browned.
Line a baking tray with baking paper, spray lightly with oil and place chicken pieces on tray in a single layer.
Combine couscous and water in a heatproof bowl. Cover. Stand for 10 minutes or until water is absorbed. Stir with a fork to separate grains. Stir in tomato, parsley, 2 tablespoons lemon juice, salt & pepper.
Top each piece of chicken with couscous mixture, pressing on to secure. Bake, uncovered, for 25 minutes or until cooked through.
Serve with tabbouleh salad and harissa on the side.
Serves 4

 

PARMESAN AND ASPARAGUS OMELETTE

2 eggs
4 egg whites
2 tablespoons water
salt & pepper
½ cup fresh basil leaves, shredded
½ cup low fat parmesan, cheese grated
6 asparagus spears

Blanch asparagus in boiling water until just tender.
In a bowl whisk together eggs, egg whites, water, salt and pepper.
Heat a non stick pan sprayed with oil over a medium heat and pour mixture into pan, cover and cook for 3-4 minutes.
Sprinkle basil and cheese over omelette and cook for further two minutes.
Place asparagus on one side of omelette, fold in half and serve.
Serves 2

 

ATLANTIC SALMON WITH TAHINI AND TABBOULEH

2 x 180g salmon fillets
oil spray
lemon juice
salt & pepper
1 cup tabbouleh salad (see recipe)
½ cup tahini

Heat a sprayed non stick pan over medium-high heat.
Cook fish for 3-4 minutes on each side until just cooked.
Squeeze lemon juice over fillets and season with salt and pepper.
Place fillets on a plate and spoon over tahini and serve with tabbouleh.
Serves 2

 

CHICKEN PAPRIKA

Oil spray
8 skinless chicken thighs
1 brown onion peeled and chopped
2 carrots peeled and sliced
2 sticks celery sliced
1 red capsicum seeded and sliced
1 tablespoon sweet paprika
2 cups water
1 x 400g tin chopped tomatoes
salt & pepper

Preheat oven to 180C
Heat non stick pan sprayed with oil over medium-high heat.
Brown chicken pieces in batches until lightly browned and place into ovenproof casserole dish.
Saute onions in pan until soft and then add carrots, celery and capsicum and cook for 3 minutes.
Add paprika and mix through vegetables, cook for further 1 minute.
Pour over water and add tomatoes and bring sauce to the boil.
Season with salt and pepper and pour sauce over chicken pieces.
Cover and cook in oven for one hour.
Serves 4

 

MINUTE STEAK ON ROCKET

oil spray
2 x 120g topside steak thinly sliced
large garlic clove
salt & pepper
2 cups rocket leaves washed
vinaigrette dressing
Heat non stick pan sprayed with oil over a medium-high heat.
Rub steaks with garlic clove and season with salt & pepper.
Cook steaks in pan for 1 minute on each side for medium or to your liking.
Dress rocket with vinaigrette and serve with steak on top.
Serves 2
Chicken Souvlaki

2 x chicken fillets skin removed, cut into cubes
 juice of 1 lemon
1 clove garlic chopped finely
1 teaspoon dried oregano
1 tablespoon olive oil
½ iceberg lettuce washed and shredded
2 tomatoes sliced
½ cup low fat tzatziki dip
2 x wholemeal pita bread

Mix together lemon juice, olive oil, garlic, oregano, salt and pepper in a bowl and marinate chicken pieces in mixture for 1 hour.
Heat a non stick pan sprayed with oil over a medium-high heat and sauté chicken pieces until cooked through.( Can also be cooked on bbq.)
Spread lettuce on pita bread and top with tomatoes and chicken pieces.
Drizzle tzatziki over chicken and roll up pita bread.
Serves 2

 

GREEK LAMB SALAD

200 g lamb fillets
 juice of 1 lemon
1 clove garlic finely chopped
1 teaspoon dried oregano
1 teaspoon dried basil
oil spray
2 cups spinach leaves
½ cup black olives (in brine)
½ Spanish onion sliced
2 tomatoes sliced
½ cucumber sliced
Greek fetta dressing (see recipe)

Combine lemon juice, garlic, oregano, basil and salt and pepper in a plastic bowl and marinate lamb in mixture for one hour or overnight.

Heat non stick pan sprayed with oil over medium high heat. Cook lamb fillets until brown on all sides and cooked to your liking. (Can also be cooked on bbq.)

Mix together spinach leaves, olives, onion, tomatoes and cucumber.

Dress salad with Greek fetta dressing and top with sliced lamb fillet.

Serves 2

 

CHICKEN AND VEGETABLE STIR-FRY

2 tablespoons peanut oil
3 chicken breasts, skin off, cut into thin strips
1 brown onion, sliced
1 red capsicum, deseeded, cut into thin strips
400g broccoli, cut into florets
200g snowpeas, trimmed
1 garlic clove, finely chopped
2cm piece ginger, peeled and grated
2 tablespoons salt-reduced soy sauce
1 tablespoon water
100g bean sprouts

Heat wok over high heat and add 1 tablespoon of oil.

Add half the chicken strips and stir-fry until well colored and then remove to the side. Add ½ tablespoon more oil to wok and stir-fry remaining chicken then set to one side.

Add remaining oil and stir-fry onion and capsicum for two minutes then add broccoli and snowpeas and stir-fry for two minutes.

Add garlic and ginger and toss through for 30 seconds before adding chicken back to wok with soy sauce and water. Stir-fry for one minute more and then remove from heat before tossing through bean sprouts. Serve immediately.

Serves 4

 

BASIC PIZZA

Serves 1

Vary the combination of ingredients to create different pizzas.
Examples: Eggplant, peppers, zucchini, spinach, rocket, radicchio, mushrooms, tomatoes,
Low fat tasty cheese, low fat ricotta, low fat feta, mozzarella, bocconcini
Tomato paste, pesto, etc.
Coriander, basil, thyme, chives, rosemary & parsley Garlic, chili, ginger
Tuna, salmon, turkey, chicken, lean ham, prosciutto, sardines, egg and various seafood.

Preheat oven to 200 C.
Place pita bread on baking tray and spread the pita bread with a moist paste or soft cheese.
Add vegetables, protein and herbs.
Bake for 10 minutes.
Serve immediately.

 

  • 30-50 g nuts
  • Low fat yogurt drink
  • Low fat yogurt
  • 30g low fat cheese
  • Smoothie
  • Protein shake
  • Vegetable sticks - carrot, celery, cucumber, zucchini, mushroom, radish
  • Snow peas, cherry tomatoes - with low fat dip
  • Low fat fruche
  • Lazy soup
  • Olives
  • Semidried tomatoes
  • Marinated vegetables e.g. artichoke hearts, peppers etc
  • Marinated feta cheese and fruit
  • Low sugar snack pack of fruit
  • Roasted peppers, zucchini and tomatoes
  • Tea & coffee unlimited with skim milk
  • Soda water/Mineral water - unflavoured
  • Sugar free soft drinks

 

 

Week 1

VEGETABLES:

General salad ingredients including lettuce, cucumber, avocado, 250g baby spinach
100g rocket
Tomatoes
Salad
400g-bag coleslaw
Snow peas
Spring onions
Purple onion
200g container sliced mushrooms
250g bag bean shoots
Red, yellow & green pepper
350g sweet potatoes
Garlic
Parsley
Chives
Mint

 

FRUIT

General fruit including apples, pears, oranges, bananas etc
Strawberries
Bananas
Orange
Lemon

 

FRIDGE

Skim milk                                                    
Low fat natural yoghurt                                                                              
Low fat flavoured yoghurt                                                                                                                 
Low fat tzaziki                                                 
Low fat dips                                                                                                                             
Low fat grated cheese                                                                                                                                  
200g low fat feta cheese                                                                                                                                      
Mixed frozen vegetables      
2 x 120g steak                                                                                                                                           
100g ham                                                                                                                                                               
2  chicken thighs; 2 chicken fillets                                                                                                              
Salmon steak                                                                                                                                       
180g  fish fillet                                                                                                                        
Eggs

 

GENERAL

Olive oil
Sesame oil
Vinegar,
Balsamic vinegar,
Red wine
Wholegrain mustard
Weight Watches tub of fruit
150g cashews
150g almonds
Semolina
Vanilla extract
Tin sliced water chestnuts
Can 125 g of 4 bean mix
400g tin chickpeas
Tin chopped tomatoes
Small jar capers
Olives
4 x 100g tins of tuna in spring water or brine
100g tin of salmon
Sweet chili sauce
Soy sauce
Jar minced chili (Sambal Oelek)
Lime juice (available in bottles)
Cumin
Paprika
Masterfoods, Moroccan spice mix tahini paste (sesame seed)
Hellman's Light mayonnaise

 

PROTEIN POWDERS

Optislim VLCD: chocolate, coffee & vanilla
Vital Strength Women's Toning Protein: chocolate & vanilla
Nutralife Women's Body Shape: vanilla, chocolate & strawberry
Aussie Bodies Perfect Protein; vanilla & chocolate
Life Soy & Whey Protein: strawberry, vanilla & chocolate

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