The daily food choices in our eating plan have been carefully selected to give you the extra energy and nutrients you need for good health whilst you are losing weight.  Remember you can have your meal at any time of the day and we will make some suggestions later for handy meal ideas and recipes.

Your meal choice should include one protein choice, one from the vegetables list, one dairy choice and one fats choice.

Protein Choices

Choose one portion a day from

• 150g lean red meat or mince (beef, lamb, venison)
• 200g lean pork (including minced pork), lean ham/bacon
• 200g lean white meat (chicken, turkey and minced chicken/turkey)
• 200g white fish, shell fish (such as cod, haddock, tinned tuna, seabass, prawns, crayfish)
• 150g oily fish (such as salmon, mackeral, sardines, fresh tuna, anchovies)
• 200g Quorn - pieces/mince, soya, tofu
• 225g Low fat cottage cheese, plain
• 150g Paneer (curd cheese)
• 150g any type of lentils
• 2 Medium eggs
  

these are all raw weights and are all approximate - please use a guidance

-you can mix and match your protein choice for exaple you could choose 200g of white fish (full serving) or 100g of white fish (half a serving) with a 100g of prawns (half a serving).

- choose the leanest meat options you can find and remove all visible fat, including skin from poultry, before cooking

- Remember that chicken and Turkey breast are much lower in calaories and fat than the darker leg meat

- opt for tinned fish in water or brine rather than oil

Vegetable Choices

• ·  *Artichokes (globe/hearts)
• ·  Asparagus
• ·  *Aubergine
• ·  Broccoli
• ·  Brussel Sprouts
• ·  Cabbage
• ·  Capsicum Green 
• ·  Carrots
• ·  Cauliflower
• ·  Celery
• ·  Chicory
• ·  Courgette
• ·  Cress
• ·  Cucumber
• ·  Endive
• ·  Fennel
• ·  Gherkin
• ·  Green Beans(French/Runner)
• ·  Kale
• ·  Leeks
• ·  Mange Tout
• ·  Marrow
• ·  Mushrooms
• ·  Okra
• ·  Onion
• ·  Pak Choi
• ·  Radish
• ·  Salad Leaves-any type
• ·  Spinach
• ·  Spring Greens
• ·  Spring Onion
• ·  Swede
• ·  Swiss Chard
• ·  Tomato including puree and passata
• ·  Turnip
• ·  Watercress  

 

Fats & Oils Choice List:

Choose one each day from

• 1 level teaspoon of butter
• 2 level teaspoons of spread, vegetable, soya or olive varieties
• 2 teaspoons oil (olive, vegetable, corn, sunflower, rapeseed or other nut oil)
• 2 level teaspoon of reduced fat mayonaise
• 3 level teaspoons of reduced calorie dressing
• 3 level teaspoons of single cream, soured cream, creme fraiche

Dairy Choices:

Choose one each day from

• 300ml skimmed or 1% fat milk
• 200ml of calcium enriched unsweetened soya milk
• 50ml of low fat soft cheese
• 25grams of reduced fat hard cheese - look on the label fro 'low fat', light, or reduced fat, check the amount of fat per 100g - you are aiming for something around 10-16 g of fat per 100g.

Meal Ideas: These are only suggestions, remember the choice is yours - simply mix and match the foods listed above IN THE QUANTITIES LISTED - do not exceed the weights described.

Breakfast

• Eggs and bacon 100g grilled lean bacon and one egg (boiled scrambled or poached) with tomatoes and salad leaves
• Cheese and ham salad 100g lean ham with 125g cottage cheese, tomatoes and side salad
• Scrambled eggs and smoked salmon 75g smoked salmon with one scrambled and side salad
• Veggie Scrambled eggs 2 eggs scrambled with spinach, mushroom and tomatoes on the side

Lunch