Golden Rules:

1. ‘Pair’ food – never eat a naked carb
2. Choose high protein & high healthy fats
3. Always choose low carb and eat the carbs last
4. Bulk out meals with salad & green vegetables
5. Drink plenty of water (with & between food)
6. Exercise after eating (eg. 10 minute walk)

Breakfasts:

• Eggs with mushrooms & avocado
• Full fat Greek yogurt with chia seeds, flaxseed, nuts, peanut butter & handful of fresh or frozen berries
• Low carb cooked breakfast: eggs, mushrooms, bacon/sausage, tomatoes & avocado
• Smoothie made with Greek yogurt, full fat or almond milk, chia seeds, peanut butter & handful of berries (add Purition powder if desired)

Lunches:

• 2 dark Ryvita with cheese & ham or chicken, olives & cucumber
• Caprese chicken salad: cooked chicken, mozzarella, tomato & basil with olive oil and balsamic vinegar
• Green salad with eggs, tuna/cooked meat, pickled beetroot, olives, cheese, tomatoes & olive oil with balsamic vinegar
• Leftovers from a low carb dinner
• Omelette made with eggs, Greek yogurt & cheese
• Small sweet jacket potato with lots of full fat tuna mayo & cheese, served with green salad

Dinners:

• Chicken stir fry with lots of green vegetables, soy sauce, ginger & garlic with a small portion of noodles or rice
• Cheats cauliflower cheese (double cream & cheddar) with green vegetables
• Carbonara with added chicken and a small amount of wholewheat pasta
• Chicken breast pizza with a big salad & small handful of chips
• Creamy mustard chicken with broccoli
• Chilli with a few nachos, avocado guacamole, soured cream & cheddar cheese
• Cheesy chorizo chicken and spinach
• Fajita bowl: chicken with paprika, peppers, cheese, sour cream & guacamole (serve with 1 wholewheat wrap)
• High meat content sausages with sweet potato or cheesy mash & green vegetables
• Pizza wrap: wholewheat tortilla topped with tomato, basil & oil base plus lots of cheese, mushrooms & ham or pepperoni
• Roast dinner without the carbs (choose just one: Yorkshire pudding, roast potato OR gravy)
• Spaghetti bolognese served with small portion of whole-wheat pasta & topped with cheese
• Salmon with plenty of green vegetables (eg. broccoli, green beans) & a small amount of brown rice

Snacks & Desserts:

• 4 squares of dark chocolate & a handful of nuts
• Chocolate truffles
• Chocolate mousse
• Cooked meat & cheese cubes
• Green apple or small orange with cheese & nuts
• Green apple with peanut butter
• Lemon cheesecake
• Nairn’s oat biscuits with nut butter
• No added sugar jelly
• Peanut butter cookies