It’s easy to eat well with LiveLighter

iveLighter helped Lucy lose six kilosIt's alarming to learn 63 percent of Australian adults are overweight or obese. Cancer Council research shows this increases our risk of developing many types of cancer. That's why LiveLighter has developed free tools to take the guess work out of healthy eating.

There are three plans to choose from; each contains simple, delicious, and nutritious recipes that can be adapted to suit your family's needs. The 12-week plan even includes space for physical activity, and a progress tracker to keep you motivated.

LiveLighter helped Lucy lose six kilos

Lucy knew how hard it could be to balance a healthy lifestyle with a busy job and family. It was late 2015 when she began to worry about her size.

"I was turning 50 and the heaviest I'd ever been. Most of my clothes were too tight, but the real wakeup call came when it dawned on me that my mother had her first heart attack when she was my age.

"With the help of LiveLighter (and some fierce determination) I achieved a loss of six kilos over three months. This put me back in a healthy weight range, and saw me reclaim my wardrobe."

Lucy shares, "This program changed my life. I had to take control of what I was eating, and take control of my life."

To access free meal and exercise plans, visit

Pumpkin, spinach and cheese cannelloni

Pumpkin, spinach and cheese cannelloni
  • 1 kg pumpkin, peeled and chopped
  • 250g frozen spinach, chopped
  • 500g reduced-fat ricotta or low-fat cottage cheese
  • 2 cloves garlic, crushed
  • 400g can no-added-salt diced tomatoes
  • 375g fresh lasagne sheets (10 x 16cm)
  • 1/2 cup basil leaves, chopped
  • 1 cup reduced-fat mozzarella or cheddar cheese, grated
  1. Preheat oven to 180°C (160°C fan-forced).
  2. Place frozen spinach into a microwave-safe bowl and cook on high for three minutes. Set aside.
  3. Steam or microwave pumpkin with water for 10 to 15 minutes until tender.
  4. Squeeze handfuls of cooked spinach to remove liquid. Place in a bowl with garlic, ricotta or cottage cheese.
  5. Drain and mash cooked pumpkin. Combine with cheese mixture.
  6. Spread 1/3 cup of tomatoes over the base of a large ovenproof dish.
  7. Spoon 1/3 cup of pumpkin mixture lengthways into the middle of each lasagne sheet and roll up. Arrange cannelloni in a single layer. Close seam side down in dish. Sprinkle with basil, spread over remaining tomatoes and top with cheese.
  8. Bake for 15 minutes, then cover with foil and cook for another 15 minutes or until tender. Serve with salad.
Nutrition Information
  per serve
 per 100g
 1253 kg
 369 kg
 Protein  21.6 g
 6.4 g
 Fat, total
 10.3 g
 3 g
 Carbohydrate  26.7 g
 7.8 g
 Sodium  364.3 mg
 107.2 mg
 Fibre  6.5 g
 1.9 g


Keep reading

Cancer Council Victoria CEO Todd Harper
Message from our CEO
National Bowel Cancer Screening Program Kit
Early detection crucial to treating bowel cancer
Dorothy Reading
Cancer prevention pioneer recognised
Andrew Roberts
New hope for leukaemia patients

Leonie, cancer patient

I have cancer, what happens next?

Robyn, Cancer Council nurse

Ten minutes with a Cancer Council nurse

Anna, Australia's Biggest Morning Tea hostA cup of tea for a good cause
Girls' Night InThanks to Girls Night In

Donate now

A woman with a bandana and a young boy

For every research breakthrough there are 100s more that rely on your support. Donate today to make a difference.

Connect with us
Updated: 05 Apr, 2017