LNE0089_Getting started Brochure V6.indd

liteneasy.com.au
teneasy com au | 13 15
5 12
12
Get the m os t
ou t o f s imp ly
ea tin g well!
Get Started
Call Lite n’ Easy on
Create a household account
and order online at
Phone
Online
O
www.liteneasy.com.au
13 15 12
ALL ORDERS MUST BE PLACED BY 11AM
THE DAY PRIOR TO YOUR DELIVERY.
Welcome to Lite n’ Easy
…and congratulations on choosing to eat well
In this guide you’ll find:
Our Quick Start Guide is designed to walk
you through how our meal plans work.
Before we get going, it’s
important to note that if
you have any special dietary
requirements, you can find
our full ingredient, nutrition
and allergen information at
liteneasy.com.au/health.
For over 25 years,
Lite n’ Easy has made it
easy for Australians to eat
well and lose weight.
Good luck with your own
personal goals and welcome
to the Lite n’ Easy family!
If you have any health issues,
be sure to first consult a
health professional.
1-2
My account details
3-4
How to unpack your delivery
5-6
Using your menu to prepare
your meals & reorder
7-8
Mindful eating
9-10
How to order your next delivery
11-12
Our meal plan options
13-14
Top 10 ways to maximise
success on Lite n’ Easy
Account Details
Take a moment to record your Lite n’ Easy delivery details for future reference.
My delivery day is:
My cut off day for ordering is:
(11am)
lthy
Delicious, heaer been
food has nev !
so convenient
Order Online
Step 1: Go to liteneasy.com.au
Step 2: Click on ‘How to get started’ and follow the prompts.
Once your account is set up, you can order any time that suits you.
Email and Password:
1-2
W E LCO M E
How to unpack your delivery
Your delivery is divided into one or more of the following
shopping bags labelled with BREAKFAST, LUNCH and DINNER
(depending on what you have ordered) and storage instructions
to KEEP REFRIGERATED or KEEP FROZEN.
Breakfasts & Lunches
– Refrigerated Items
Inside the shopping bags marked
KEEP REFRIGERATED you will find
individual day bags for the breakfasts
and lunches. These are all numbered
from Day 1 to Day 7.
Some people like to pack their day
bags into the fridge in the order they
will eat them.
Breakfasts & Lunches
– Frozen Items
Inside the shopping bags marked
KEEP FROZEN you will find some
items packed loosely and others
packed into day bags.
The loose items will be labelled with
their individual day number.
Checking
eck your menu
Remember to ch
meal to make
ch
before eating ea
the components
all
ve
ha
u
yo
re
su
for your meal.
Dinners
zen.
All dinners are fro
Extras
Do no t defros t
dinn ers before
you he at them.
ludes extra items
If your order inc
als or desserts,
such as Mini Me
er.
kept in the freez
be
ld
ou
sh
y
the
instructions
ng
sti
fro
de
d
an
Heating
found on
for these can be
the packaging.
3-4
U N PAC K I N G
A full meal plan delivery
includes shopping bags for:
Refrigerated Breakfasts
Frozen Breakfasts
Refrigerated Lunches
Frozen Lunches
Frozen Dinners
re
e you s to
Make sur orrectly.
dc
your foo
Using your menu to prepare your meals
Lite n’ Easy’s breakfast and lunch menus
change seasonally. Each seasonal menu
consists of four weekly menus.
These weekly menus are rotated
(A, B, C, D, A, B, C, D and so on) until
the next season’s menu is launched.
Rotating the menus like this means
you’ll get all the variety you need
to stay on track.
Your breakfast and lunch may include a
combination of both fresh (refrigerated)
and frozen items. Use your menu to help
you locate your daily meals.
Your choices are printed on your
confirmation email.
5 Day Options: For freshness and quality,
please choose the 5 days on which
you will be eating your food (e.g if your
delivery is on a Friday and you plan to eat
Monday to Friday, order days 3-7).
When ordering your Lite n’ Easy
check the date to make sure you are
ordering from the correct week’s menu.
Day 1 is the day after your delivery arrives
(e.g if your delivery arrives on Tuesday,
eat your Day 1 breakfast on Wednesday).
For nutritional balance and freshness, it’s
important to eat your breakfasts and lunches
“in sequence” (Day 1, 2, 3 and so on).
Frozen items are printed in bold red type
When ordering, choose from A “popular”
or B “optional” selection. If you do not
make a specific choice, the “popular” menu
items will automatically be sent to you.
All Lite n’ Easy meal plans have been
formulated to include calcium enriched
skim milk every day which you will need
to provide. All meal plans require 1 cup
(250ml) per day.
a fe :
Be food s c hille d or
he r
ea t
r food e it
Keep you you are re a dy to
il
t
n
u
n
froze
Main Meals & More
Lite n’ Easy has over 50
delicious dinners to
choose from.
You’ll find these in your Main Meals
and More booklet. Dinners can also
be ordered on their own in packs of
5, 7, 10, 14 and 21.
ions
Heati
truct
ng Ins
eal.
eal to m
from m
ry
a
v
.
s
s
n
n
first.
structio
structio
defrost
ating in ual item for in
Do not
.
and he
n
id
e
e
iv
g
z
oven.
d
o
ra
l
ach in
from fr
· Sto
ntiona
check e
heated
r conve
o
e
b
e
v
a
ld
Please
d
u
microw
re base
ms sho
d in the
times a
ozen ite
te
g
y,
fr
a
n
rl
e
ll
ti
e
h
a
A
p
·
d pro
ave he
can be
microw
as heate feel any
h
ll
er meals
l
A
n
a
.
e
in
ry
D
a
m
you
·
your
can v
e tray. If
attage
heck if
se of th nds.
wave w icrowave. To c
a
ro
b
ic
e
M
th
r
·
60 seco
100w m
d unde
on an 1 lace your han a further 30 –
p
r
y
fo
ll
e
fu
care
rowav
ots, mic
cold sp
5-6
PREPARING
YOUR MEALS
Either way, dinners can be eaten in
any order on any day of the week.
If you do not choose your own
dinners when ordering, we will
automatically select your dinners
from our most popular selections.
Main Meals
´
13 15 12
liteneasy.com.a
u
Mindful Eating
At L
At
Lite
ite n’
it
n’ E
Easy
asy w
a
we
we’re
e’r
’r passionate about making food that
iiss as
as tasty
tta
ast
ast
ssty
ty as
as it
it is
is healthy. We also believe that if you
tak
ta
ak
ke
e time
time to
to e
njoy
nj
n
jo
oy
o
y your food you’re more likely to stay
take
enjoy
on track.
tra
ac
ck
k. Here
He
H
ere
e are
are
e a few tips on making your Lite n’ Easy
on
ea
e
attiin
ng
g experience
ex
eating
a pleasurable one.
Check
k your m
menu
enu and p
prep
preparation
re
labels
iinstructions
nstructions
nstruct
ons on label
abel
Present the ffood attractively on a plate
Take
T
ak notice of portion sizes
he run
a t on t
Never e n t of the T V
o
or in fr
Always sit down and enjoy your food
Focus on flavour & texture
Savour every mouthful
Chew your food slowly
Che
Check hunger fullness scale:
before
S top ea ting r ly fu ll
ve
o
el
you fe
over ly
Do n’t get ry
g
hun
7-8
MINDFUL
M
NDFUL
EATING
a t y ou
C hec k th hungry
e
r
a
re a lly
s
Have a glas
r
te
a
w
of
How to order
your next delivery
Online
Phone
Create a household account
and order online at
Call Lite n’ Easy on
www.liteneasy.com.au
Confirmation Emails
Each time you order we will send you a Confirmation Email.
This will display the selections you have made, your delivery
address, date of the delivery and the price. It is important
that you check this information carefully to ensure it is
correct. Please contact us immediately if it is incorrect.
13 15 12
If you order online, your order will be submitted with
a unique “Order” number. We recommend you keep a
copy of this number. We will then send you an order
acknowledgement followed by a confirmation email.
Please check this carefully. Your order confirmation is
subject to successful payment processing.
ALL ORDERS MUST BE PLACED BY 11AM
THE DAY PRIOR TO YOUR DELIVERY.
Payment Options
Payment by credit card is the preferred option.
We accept most major credit cards – please check with
your consultant to confirm which credit card options are
available in your state.
Scheduling automatic deliveries
Many of our customers choose to schedule regular deliveries
to avoid missing the cut-off time. Lite n’ Easy can be
delivered automatically on a weekly, fortnightly, three weekly
or four weekly basis.
If you choose to schedule regular deliveries, an order will
automatically be sent to you if you have not placed your
order by the specified cut off day and time for your suburb.
Suspending or cancelling your delivery
All changes must be made by 11am the day prior to
your delivery day. If you wish to resume your deliveries
on a certain day, we can set an automatic restart date –
perfect for when you go away on holidays or business.
The
ay
he a lthy w
You can cancel or suspend your delivery by simply logging
into your household account and pressing the “cancel/
suspend” button (please keep a copy of the reference
number) or you can call us on 13 15 12.
We will send you a confirmation email if there are any
changes, cancellations or suspensions of your delivery.
9 - 10
REORDERING
Our Meal Plans
rgy for
e a nd ene e
im
t
e
r
o
M
s you lik
the thing
Designed for flexibility & convenience
With no contracts or joining fees, Lite n’ Easy is designed to
be easy and flexible, so you can stop, restart or change
to another meal plan at any time.
Whether it’s for weight loss, weight maintenance or simply for convenience,
Lite n’ Easy has a meal plan to suit your individual needs.
7 Day Meal Plan
5 Day Meal Plan
For optimum weight loss results,
we recommend the Lite n’ Easy
full 7 Day Meal Plan (breakfast, lunch,
dinner and snacks). But if your
requirements change, you can select
from the following combinations:
Lite n’ Easy 5 Day Meal Plans are also
great for weight loss, maintenance or
healthy convenience during the week.
They are ideal if you want the freedom
to eat the food of your choice on the
weekends. Like our 7 Day Meal Plan,
there are various combinations of the
5 day plan available.
• Breakfasts and Lunches only
• Breakfasts and Dinners only
• Lunches and Dinners only
• Dinners only
• Other convenient options
Our Meal Packs
Once you have reached your goal weight, our meal packs are perfect for weight maintenance.
Keep packs in the freezer for lunches and dinners to help you and your family eat well.
Dinners Only
Mini Meals
Meals in a Bowl
Soups
Desserts
With over 50 meals on the
menu, choose from Pasta,
Traditional Favourites,
World Classics, Modern
Australian and Seafood
dishes. Dinners come in
packs of 5, 7, 10, 14 and 21.
A smaller, more versatile
serving of your favourite
meal. Sold in packs of 4,
they are great for lunch
or for the kids.
Great as a lunch, snack or
even as a smaller dinner
meal. Sold in packs of 5,
they also make a
delicious, healthy treat
for the kids.
Our delicious range of
soups are great value
and come in packs of
5 for friends and family
to enjoy. You can also
combine a soup with
another meal if you
require more energy.
Delicious portion
controlled desserts
for the whole family.
Available in packs of
4 with your normal
delivery.
11 - 12
FLEXIBLE
ORDERING
Top 10 ways to maximise
success on Lite n’ Easy
1
Exercise
• Simply
Move More!
Use the stairs. Walk instead of drive.
• Choose effective exercise
for weight control
such as weight bearing exercise
(power walking, jogging and
aerobics) and interval training,
or resistance training.
• Exercise on most days for
at least 40 minutes
2
• Exercise at a moderate intensity.
You should be slightly out of
breath but still able to talk
Be a mindful eater
3
• Drink lots
of water
r
Enjoy the
Drink quality fluids
Drink a glass of water before a meal
4
Eat regular meals
ide
Drink water when you feel hungry
Enjoy herbal or non caffeinated teas
(maximum of four a day)
• Limit
alcohol
For optimal weight loss,
alcohol should be excluded
5
• Add more non-starchy
vegetables to your meals
(e.g. zucchini, tomato,
broccoli, carrots green
beans, celery etc)
• Avoid soft drink (including diet drinks)
See page 7 - 8
‘Mindful Eating’
• Drink more water
7
Eating out
9
• If you’re going out, take your
Light n’ Easy food with you
• Choose restaurants that
serve healthy options
6
• Space your food
throughout the day
and try not to get
overly hungry
If you’re
still
hungry...
Flavour water with lime, mint and ice
• Limit tea
& coffee
• Eat breakfast - the
most important
meal of the day
If you plateau...
•
•
•
•
•
•
•
•
8
Remember plateaus are normal!
Try different types of exercise
Switch your dinner and lunch meals
Support for
Increase your exercise intensity
your journey
Get enough sleep
Check how you feel, not what you weigh
Check your waist measurement rather than the scales
Don’t give up!!!
13 - 14
Congratulations!
You’ve chosen
Lite n’ Easy
0.5 kg-1 kg per week is a
healthy weight loss goal
•
•
•
•
Make good
food choices
Set realistic goals.
Track your progress
Join Lite n’ Easy’s Facebook
Hang out with positive people
who support your goals
• Join a fitness group or team sport
• Consult a health professional if needed
10
Enjoy your
journey!
• Reward yourself when
you reach a goal
• Behind weightloss,
savour the other
unexpected benefits:
Increased confidence
and feeling happier
SIMPLY
EAT WELL