M e a l o n e ( b r e a k fa s t ) The first meal always stays the same (unless you have a breakfast as one of your cheat meals). It is very important to start your day with a high protein meal with some carbohydrates. This jump starts your metabolism. (Never skip meal one!) • • •
Three Egg whites and one Yolk scrambled with either two slices of low GI bread or 40g of raw oats (cooked to eat separately or added raw to scrambled egg) Sprinkled with cinnamon
Meal two, three and four It can consist of any 1 of the following: • • • • • • • • • • • •
150 – 200g Protein (gives more of less 40g of protein) (Weighed raw, then fried in a pan with non-stick spray) Extra lean beef mince (topside if possible) Ostrich mince Chicken fillet (whole or diced) Lean steak Fish Tuna (canned in water) Carbohydrates (50g) 50g Brown rice (raw) then cooked 130g Sweet Potato (cooked) 130g Pasta (cooked) 2 slices Low GI bread
Meal five Any one on the protein list together with any of the ‘free foods’ listed below. No Carbohydrates should be eaten with your last meal of the day – meal five. Free Foods You can have as much as you want of the following food: Tomato, cucumber, lettuce, mushrooms, any green vegetable. Other Fruit: Limited to only two per day Yellow and white vegetables are limited to only one portion per day. Coffee and tea to taken with fat free milk and sweetener – no sugar. w w w
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