NuShape Canberra

 Nutritional Information
       Average figures per day for Sydney/Gosford/Newcastle, other areas may vary slightly.

Update is coming soon!

I n f o G u i d e

Dear Customer:
Welcome and thank you for choosing NuShape. Your meals will come out to you automatically each week. Please contact us at least 48 hours before your next delivery with requests for any changes or cancellations. If you prefer to place your requests via email, please allow 48 hours notice. Please leave out the empty esky and the ice replacement each week for your driver to collect. Below are some easy instructions, however please feel free to contact us. Remember, we are here to help!

We offer you two calorie levels:
1200 calories, includes one snack per day.
1500 calories, includes two snacks per day

TO AVOID CONFUSION, WE RECOMMEND THAT YOU DO NOT UNPACK THE BAGS BEFORE YOU HAVE READ THESE INSTRUCTIONS AND THE FOUR WEEK MENU.

If you are using the Quickstart Protein Shake, you will receive 1 container of protein shake for your breakfast plus 3 bags.  If you are on the Traditional Breakfasts, you will receive 4 bags. If you are using the 1500 calorie plan, you’ll receive an extra bag with your additional snacks.

1.  A container of protein shake ( store in pantry)  or 1 bag of breakfasts (please freeze with exception of cereals and spreads or yoghurt)
2. A bag containing your lunches and one snack each day (please freeze breads bakery items and all items marked with freezer stickers).
3. A bag of dinners (please freeze)
4.  A bag with side vegetables (please freeze).  We have included one vegetarian meal each week which contains it's own serve of vegetables.  So you will receive a selection of six side vegetables each week.  These may be eaten with any of the evening meals.

If on 1500 - An extra bag of snacks (Store dips, cheeses, etc. in fridge and baked goods and breads in freezer)

Flaxseed Oil
If you have purchased Flaxseed Oil, it needs to be kept in the fridge. For the 1200 calorie plan, please add 2 teaspoons and for the 1500 add 3 teaspoons of the oil each day.  Do not heat the oil.  If you are on the Quickstart breakfasts, add it to your breakfast shake.  Otherwise, you may add it to salads or over your vegetable or meal after they have been heated.

Menus
You’ll find enclosed a 4 week suggested menu.  If you mix up the meals, don’t worry, it won’t affect your weight loss.  However, it may affect the shelf life of salads and other fresh foods. If you have asked us to vary your program please note that the meals you receive will be different from the standard printed menu.

Milk
Use one cup of low fat milk each day. This amount is to be used on your cereals and in your beverages, including the protein shake.

Fruit
Please add one or two pieces of fruit each day. You may eat those whenever you like, either with a meal or in-between meals. For optimum weight loss, please choose small pieces of fruit.  See the attached sheet for a full list of recommended fruits and serving sizes.

Drinks
It is important to drink at least 8 cups of water per day. In addition you may have moderate amounts of tea and coffee; however we recommend that you do not use sugar. Artificial sweeteners and low calorie diet drinks are permitted on the plan. Alcoholic drinks should be kept to a strict minimum as the extra calories will slow your weight loss. (Request our fact sheet “May I Drink Alcohol” for more information)

Reheating your Dinners and Side Vegetables
Microwave Ovens: Place both containers into the microwave with the lids on for 1 minute on full heat.  (This will soften the lids for easy removal.) Carefully remove the lids and place loosely over the containers.  Cook for 3 minutes on medium heat.  Feel underneath the meal container to see if it is hot. If still cool, replace into microwave for a further minute or two on high.

Please Note:  Heating times will vary according to the meal and your microwave oven.

Regular Ovens:  If you don’t have a microwave, we recommend that you remove the meal and the side vegetables from the plastic containers and place everything into an oven proof dish.  Cover with foil and heat in a regular oven for approximately 20-30 minutes at 180 Celsius. 

If you have any questions regarding your weight loss programme, please contact us.  We’re here to help.