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Food List 1500?

Choose your foods from the lists below. Do not choose the same thing all the time, add variety.

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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 - 80g

  • Buckwheat - 80g

  • Bulgar - 80g

  • Butternut squash - 80g

  • Chickpeas - 80g

  • Couscous - 80g

  • Fruit - Can swap 

  • Lentils - 80g

  • Oats -  40g dry weight

  • Plantain - 80g

  • Potato - 80g

  • Quinoa - 80g

  • Rice cakes x 5 plain

  • Rye bread - 0.5 slice

  • Spelt - 80g

  • Sweet potato - 120g

  • Wholemeal/brown bread (1 slice)

  • Whole-grain or brown rice - 80g

  • Wholewheat/rice pasta - 80g

  • Yam - 80g

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

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

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