Meals 500-700 calories, 30-40g protein
Choose your protein food – approximately fist sized
- 150g poultry – chicken, turkey, lean duck
- 150-200g white fish – e.g. cod, haddock, coley, sea bass, hake, pollack, (no more than 150g for tinned and fresh tuna)
- 150g oily fish – salmon, trout, sardines, pilchards, herrings, mackerel
- 150g shellfish – crab, mussels, prawns
- 125g red meat – lean beef, lamb, pork
- 125g dairy – plain yogurt, milk, lower fat cheeses such as feta, ricotta, cottage cheese
- 2 eggs
- 150g tofu or other soy products (TVP)
- 150g cooked beans, lentils, mycoprotein (Quorn)
Choose your vegetables
- 3-4 tbsp tomato sauce
- 100g cooked butternut squash, pumpkin
- 100g cooked aubergine, courgette, asparagus
- 100g cooked root vegetables – carrots, parsnips, celeriac, swede, turnips, leeks, onions, fennel, beetroot,
- 1 corn on the cob
- 100g peppers, tomatoes
- 100g cooked peas, green beans, mange tout, sugar snap peas
Then add unlimited
- Green leafy veg – spinach, broccoli, cabbage, kale, pak choi, cauliflower
- Salad veg – lettuce, leaves, cucumber, celery, radish
- Mushrooms
Choose your healthy carbohydrate
- 1 thick slice or 2 thin slices of wholegrain breads (approx. 50-60g)
- 40g porridge oats or sugar free cereal
- 5-6 wholegrain or oat crackers
- 1 wholemeal thin – bagels, tortilla wraps, pitta
- 150g cooked potatoes – white, sweet
- 1500g cooked plantain, yam, cassava
- 150g cooked brown rice and other wholegrains – quinoa, barley, bulgar wheat, coucous
- 2 medium pieces or a handful of fruit *choose half a portion from the above and add 1 piece of fruit
Choose your healthy fat
- 1 tbsp oil
- Half an avocado or 2 tbsp guacamole
- 1 handful of nuts or 2 tbsp nut butter
- 2 tbsp hummus and tahini
Add flavour
- Handful of fresh herbs
- 1 tsp spices
- Squeeze of lemon
- Chopped tbsp. of chilli, lemongrass, ginger, garlic
- 1 tsp mustard, horseradish and hot sauces
- Sprinkle of vinegar
Examples
20g porridge oat with milk, handful of berries, celery stick and peanut butter dip
Wrap with sliced chicken, avocado, rocket leaves and a squeeze of lemon
Spicy baked salmon with red peppers on brown rice wilted spinach
For meals 300-500 calories, 20-30g protein
Choose your protein food – approximately fist sized
- 125g poultry – chicken, turkey, lean duck
- 150g white fish – e.g. cod, haddock, coley, sea bass, hake, pollack
- 120g oily fish – salmon, trout, sardines, pilchards, herrings, mackerel
- 120g shellfish – crab, mussels, prawns
- 100g red meat – lean beef, lamb, pork
- 100g dairy – plain yogurt, milk, lower fat cheeses such as feta, ricotta, cottage cheese
- 1 large egg
- 120g tofu or other soy products (TVP)
- 120g cooked beans, lentils, mycoprotein (Quorn)
Choose your vegetables
- 3-4 tbsp tomato sauce
- 100g cooked butternut squash, pumpkin
- 100g cooked aubergine, courgette, asparagus
- 100g cooked root vegetables – carrots, parsnips, celeriac, swede, turnips, leeks, onions, fennel, beetroot,
- 1 corn on the cob
- 100g peppers, tomatoes
- 100g cooked peas, green beans, mange tout, sugar snap peas
- Unlimited green leafy veg – spinach, broccoli, cabbage, kale, pak choi, cauliflower
- Unlimited amount salad veg – lettuce, leaves, cucumber, celery, radish
- Unlimited amount of mushrooms
Choose your healthy carbohydrate
- 1 slice wholegrain bread
- 3-4 wholegrain or oat crackers
- ½ wholemeal thin – bagels, tortilla wraps, pitta
- 75g cooked potatoes – white, sweet
- 75g cooked plantain, yam, cassava
- 75g cooked brown rice and other wholegrains – quinoa, barley, bulgar wheat, coucous
- 1 medium piece or a handful of fruit
Choose your healthy fat
- 1 tbsp oil or1 tsp of butter
- Half an avocado or 1 tbsp guacamole
- 1 handful of nuts or 1 tbsp nut butter
- 1 tbsp hummus and tahini
Add flavour
- Handful of fresh herbs
- 1 tsp spices
- Squeeze of lemon
- Chopped tbsp. of chilli, lemongrass, ginger, garlic
- 1 tsp mustard, horseradish and hot sauces
- Sprinkle of vinegar
Examples
Half a toasted bagel with a poached egg, asparagus spears and walnuts
Beetroot and feta on mixed leaves with 3 oat crackers and hummus
Herby chicken with corn on the cob, broccoli and a slice of water melon