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Free Foods

An important key to successful weight loss and weight maintenance is finding ways to avoid feeling hungry, getting bored and managing the desire for snacks.

'Free foods' are a great way to help you achieve this as they do not contain enough food energy (kilojoules or calories) to have a significant impact on body weight.

Using 'free foods' and your imagination you can prepare a 'guilt free' tasty snack or small meal to go with a KicStart™ shake. Any combination of the low energy density foods listed can be consumed at any time during the day because they do not contain enough food energy (kilojoules or calories) to have a significant impact on body weight.

Delicious and nutritious ‘free food’ snacks and side dishes can help limit calorie overload when a snack attack hits.

These foods are just as filling as less healthy options but without the added guilt or weight gain.

Prepare and refrigerate some of the recipe ideas ahead of time so they can be quickly accessed and easily enjoyed as needed.


Free Foods don't have to be boring!

Whilst free foods are great for you, it doesn't mean they can't taste great too.

Just some of our exciting and innovative recipes include:

  • Balsamic Garlic Mushrooms
  • Roasted Semi-Dried Tomatoes
  • Tri-colour Coleslaw
  • Soy and Sesame Mushrooms
  • Quick & Easy Salsa
  • Warm Asian Salad
  • Fennel and Baby Bean salad
  • Spicy eggplant dip

Check out our full range of delicious Free Food recipes 


The essential guide to 'free foods'

Vegetables - eaten on their own or made into a hot salad, cold salad or dry roasted
alfalfa sprouts carrot garlic radish
artichoke hearts (fresh or in brine) cauliflower ginger silver beet
asian greens celeriac green beans spinach
asparagus celery kale spring onions
bamboo shoots chinese mixed veges leeks squash, button
bean sprouts choko lettuce swede
broccoli cucumber mushrooms tomato (fresh or tinned)
brussel sprouts dill pickles onion water chestnuts
cabbage eggplant peas watercress
capsicum (green, red or yellow) fennel pumpkin zucchini
Fruit Drinks
blueberries / blackberries (fresh/frozen) water sparkling mineral water
lemon / lime diet cordial plain mineral water
passionfruit diet soft drink (choose sparingly) vegetable juice
raspberries (fresh/frozen) Bonox™ (limit due to high sodium) or Miso soup tomato juice
rhubarb soda water soup made from free vegetables
strawberries (fresh/frozen) tea or coffee with a dash of milk


Condiments Some Snack Suggestions
pepper low sodium soy sauce vegetable dip (e.g. eggplant)
herbs (dry / fresh) fat free salad dressing vegetable sticks
spices vinegar salsas
horseradish sweet pickles soups made from free vegetables
Worcestershire Sauce™ mustard diet jelly



Help, information and support

The Causes of Osteoarthritis (OA) and how it progresses

Joint Replacement - what's involved

How much weight will I lose?

Strategies to avoid hunger and boredom

Free Foods

KicStart™ - serving suggestions and tips

Which meals do I replace?

Precautions & Contraindications

Suitability in Diabetes

Constipation & other potential side effects

Allergies & Intolerances

Shift Work

Sweet Cravings

Skipping Meals


Antibiotics and other medication queries

Why is there so much food in the lunch and snack box?

Why has my weight loss slowed or stopped?

What if I am going away?

Goal Setting

Healthy Mind

Mastering Motivation

Non-medicated pain management

Problem solving skills

Relax your mind


Lactose intolerance (bloating, wind pain, diarrhoea)

Understanding pain relief medication

Making the most of my Medication

About Prima Health

HWFL Phase 4 - University of Sydney Evaluation