Food plan LOWER CARB

Shopping List

Carbohydrate option

  • 40g Porridge oats with water (raw weight)

  • Wholmeal Wrap

  • 2 Slices brown bread (around 60 calories a slice)

  • 90g Cooked wholemeal pasta (about 37g raw)

  • 90g Cooked brown rice

  • 200g Cooked white or sweet potato

  • 80g Medium banana

  • 200g Cooked beans (white, black, kidney, all in water)

  • 90g Cooked lentils

Protein option

  • 100g cooked lean meat/ fish (chicken, turkey, white fish, tuna (not in oil). The raw weight is on average 140g but you must weigh the food after it is cooked.

  • 5 Medium egg whites or 3 large egg whites (see fat option for full egg instruction)

  • 80g Smoked salmon (if having this DO NOT have the fat option as well)

  • 100g Cooked salmon fillet (if having this DO NOT have the fat option as well)

  • 200g Fat free cottage cheese

  • 200g Fage/ Skyl plain 0% fat free greek yogurt

  • 200g Fat free plain Quark

  • 150g Prepared tofu (this also contains 1 fat option so adapt accordingly)

  • 2 Veggie sausages (about 70 calories per sausage)/ 3 low fat Chicken sausages (about 50 calories per sausage)

Fat option

  • 2 medium eggs (if having this DO NOT have the full protein option, try and add in egg whites to cover your fat and protein options- 1P 1F= 2 eggs, 3 egg whites.)

  • 15g Nut butter

  • 10g Oil

  • 15g Lighter butter

  • 30g Avocado

  • 25g Nuts

  • 25g Low fat/ Reduced fat cheese

  • 20g Light Mayonnaise/ Cream based sauce

  • 70ml Light coconut milk

  • 30g Olives (not in oil)

 

 

Breakfast

1/4 Carb option
1 Protein option
1 Fat option

PLUS 100g all green vegetables, and lower carbohydrate or low sugar vegetables such as cauliflower, aubergine, mushrooms

Lunch

1/4 Carbohydrate option
1 Protein option
1 Fat option

PLUS 100g all green vegetables and lower carbohydrate or low sugar vegetables such as cauliflower, aubergine, mushrooms or parsnips

Dinner

1/4 Carbohydrate option
1 Protein option
1 Fat option

PLUS 100g all green vegetables and lower carbohydrate or low sugar vegetables such as cauliflower, aubergine, mushrooms or parsnips