TRIAL Food plan
This plan is based on 1400 calories. As a fully fledged member I will personally prescribe the correct food plan for you and your body. We will reassess this every time you use the feedback area to check in, and change things if we need to. We can also look at Macro tracking for more variety within your diet, you can also find a guide on this in the Trial community found HERE . All our recipes are also coded to fit the food plans, you can find the codes at the bottom of each recipe, 1C 1F 1P covers One Carbohydrate option, One Protein Option, and One Fat option.
Shopping List
Carbohydrate option
40g Porridge oats with water (raw weight)
One bagel thin/ bread thin/ folded flat bread
2 Slices brown bread (around 60 calories a slice)
90g Cooked pasta (about 37g raw)
90g Cooked rice
4 Plain rice/ corn cakes
200g Cooked white or sweet potato
One large tortilla wrap/ Pitta bread
80g Medium banana
200g Cooked beans (white, black, kidney, all in water)
90g Cooked lentils
1 Nest egg noodles (50g)
90g Cooked cous cous
Protein option
1 Scoop protein shake with water (avg.100 calories, low fat & carbs)
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
20g Cream
70ml Light coconut milk
30g Olives (not in oil)
Breakfast
1 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
or
100g lower carbohydrate fruit such as berries, apples or oranges.
*If you choose not to have vegetables at breakfast you can swap for fruit or have it with other meals
Snack one
Half Carbohydrate option
Lunch
Half Carbohydrate option
Half Protein option
Half Fat option
PLUS 100g all green vegetables, and lower carbohydrate or low sugar vegetables such as cauliflower, aubergine, mushrooms or parsnips
or
100g lower carbohydrate fruit such as berries, apples or oranges.
Snack two
Half Protein option
Dinner
1 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
or
100g lower carbohydrate fruit such as berries, apples or oranges.
Snack three
Half Carbohydrate option
Half Protein option
A Feel Good Meal
In addition to your food plan you are allowed one feel good meal a week (avg. 600 calories), if you choose to macro track you should go 400 calories over on your chosen feel good meal day.
If you drink alcohol you should try and reduce how much you drink, if you follow the food plan then you can have alcohol within your feel good meal calories.
If you are finding it hard to stick to one feel good meal a week and need more flexibility you can look at macro tracking or we can change your food plan to have more flexibility on other days. Just contact us HERE to ask for our help.
The idea of a feel good meal is not to reward yourself but for you to enjoy your life and not feel as though you are on a constant restricted diet.