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Food List 1600-1650 and Supplements

Choose your foods from the lists below. Do not choose the same thing all the time, add variety.
All food is cooked weight unless stated eg. dry weight oats.

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  • Chicken breast - 100g

  • Cod - 100g

  • Haddock - 100g

  • Octopus - 100g

  • Prawns - 150g

  • Scallops - 100g

  • Squid - 100g

  • Tilapia - 100g

  • Tuna - 100g

  • Turkey breast - 100g

  • Mackerel - once a week only - 100g

  • Protein powder - 1 scoop/ 30g

  • Casein powder - 1 scoop/ 30g

  • Egg whites x 4-5

Vegetarian options:

  • Low Fat Cottage Cheese- 170g

  • 0% Fat Greek Yoghurt- 170g

  • Quark- 170g

Vegan options:

  • Beans (If not vegan use these as carbs and have a protein here)

  • Lentils (If not vegan use these as carbs?- or write the other way in carb section)

  • Tempeh

  • Tofu

White Protein
Red/Orange Protein

Choose from the choices below for one meal 3 times a week eg. Monday, Wednesday, Friday. (For red meat- aim for less than 5g fat per 100g)

  • Beef mince - Lean, 5% fat - 100g

  • Lamb- Lean 5 % fat - 100g

  • Pork tenderloin - lean - 100g

  • Salmon - 100g

  • Sardines - 100g

  • Steak - 100g

  • Trout - 100g

  • Venison - 100g

Complex Carbohydrates

  • Brown/wholegrain rice - 100g

  • Buckwheat - 100g

  • Bulgar - 100g

  • Butternut squash - 100g

  • Chickpeas - 100g

  • Couscous - 100g

  • Fruit - Can swap one complex carb option for one piece of large fruit from list below

  • Lentils - 100g

  • Oats -  40g dry weight

  • Plantain - 100g

  • Potato - 100g

  • Quinoa - 100g

  • Rice cakes x 5 plain

  • Rye bread - 1 slice

  • Spelt - 100g

  • Sweet potato - 150g

  • Wholemeal/brown bread (1 slice)

  • Whole-grain or brown rice - 100g

  • Wholewheat/rice pasta - 100g

  • Yam - 100g

Healthy Fats

  • Avocado - 50g

  • Avocado oil - 10g

  • Butter - 10g

  • Coconut (fresh unsweetened) - 15g

  • Canola oil - 10g

  • Coconut oil - 10g

  • Extra virgin coconut oil - 10g

  • Extra virgin olive oil - 10g

  • Olives x 50g (approx x 20 olives)

  • Pumpkin seeds - 40g

  • Natural nut butter - 15g

  • Nuts - almonds, peanuts - 15g

  • Sunflower seeds - 15g

  • Sesame oil - 10g

  • Whole Eggs x 2 - (also contains 1/3 of one protein option)

Green Vegetables

All in 100g qualities unless stated. If you are choosing a green leaf salad have a large portion with no dressing.​

  • Arugula

  • Asparagus

  • Aubergine

  • Bok choy

  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Celery

  • Chicory

  • Collards

  • Courgette

  • Cucumbers

  • Green beans

  • Kale

  • Lettuce

  • Okra

  • Rocket

  • Snap peas

  • Spinach - 80g  - two cupped handfuls raw spinach/ one fist cooked

  • Watercress

  • Beansprouts

  • Beetroot

  • Butternut squash

  • If choosing green leaf salad, go large or 2 cupped handfuls.

Coloured Vegetables

  • Carrots - 50g

  • Leek- 50g

  • Mushrooms- 50g

  • Onions- 50g

  • Parsnip- 50g

  • Peppers - Green, Orange, Red, Yellow- 50g

  • Pickled cabbage/ Sauerkraut- 50g

  • Tomatoes - 1 large

  • Cherry tomatoes x 5

Fruit

  • (Large) - 1 apple, 1 banana, 1 plum, 1 peach, 1 pear, 1 handful pineapple, 1 handful mango.

  • (small) - 2 handfuls blueberries/raspberries, 1 handful cherries, 1 handful strawberries, 3 x dates, 3 x prunes
    You can swap one of your carb options for fruit once per day only.

Drinks

  • Water - Drink 1.5-2 litres a day. Up to 2.5 if you are really active.
    In moderation:

  • Tea and Coffee - black is okay and you can add a dash of skimmed or unsweetened plant-based milk up to twice a day.

  • Zero calorie/zero sugar drinks

  • Fruit - Counts as one portion of carbs - You can swap one of your carb options for fruit once per day only.

  • (large) - One apple, banana, plum, peach, pear

  • (small) - 2 handfuls blueberries/raspberries, 1 handful cherries, 1 handful strawberries, 1 handful pineapple, 1 handful mango.

  • Fruit (other) - 3 x dates, 3 x prunes

Seasoning

To give your meals variety and ensure that food remains enjoyable, feel free to add the following seasoning:

  • Fresh/pure herbs and spices. (Check that they have no added salt/sugar etc.) Personally, I love cinnamon, smoked paprika, turmeric, and fresh basil - Let me know your favourites!

  • A dash of fresh lemon/lime juice

  • A dash of Vinegar

  • Chilli

  • Garlic

  • Stevia

  • Sodium- You need to keep consistent with your level of sodium to prevent sudden holding or loosing water. If you are cooking from scratch, there will not be much sodium present in your food. The recommended daily intake is 1500-1900mg. Therefore you can add a little seasoning containing sodium to your meals eg. a pinch of salt or a dash of soy sauce. The 'My Fitness Pal' mobile application can help to track this.

 

Do not add other sauces or oils to food unless you are tracking them in your daily food intake but be sensible with this as you want to be getting your calories from substantial foods.

Supplements

To be taken daily:

  • Omega 3 (or vegetarian) (1 serving/3g)

  • Vitamin C 1000mg (divided into two more doses throughout the day)

  • Greens powder (spirulina, wheatgrass, chlorella etc) (1 serving approx 10g)

  • Digestive Enzymes- Acidophilus & Lactobacillus (1 serving)

  • Daily Multivitamin with B vitamin and calcium (1 serving)
     

Other optional daily supplement recommendations (Please note that some supplements here may have added nutrients/calories, so you may need to track them into your daily 'allowance'/plan.):

  • BCAAs (pre, intra or post training)

  • Glucosamine 

  • Calcium-d-glucurate (1 serving) 500mg

  • CLA (conjulated linoleic acid) (1 serving/approx.3g)

  • You may need to take an additional fibre supplement at night (RDA is 20-30g).

  • L-Carnitine (1 serving/approx.2g) - to be taken along with fats 

  • Glutamine (1 serving/approx.5g)

  • ZMA (zinc, magnesium, vit B6 combination) - 1 serving, 1hour before bed, not to be taken with calcium 

  • Creatine Kre Alkalyn (1 serving/3g) (*can cause water retention), to be taken pre or post training 

 

Protein Powders eg. whey or vegan/plant-based alternatives:

Mix with water, not milk.
One serving is approximately 30g. Aim for approx 20-22g protein, 0-2gram fat, 0-2g carbs, 90-115calories.

eg.

Scitec Nutrition 100% Whey Protein Professional-available in many yummy flavours!

 Scitec Nutrition's 100% Plant Protein- praline flavour and Pure Form Vegan are my favourite!

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