7 Day sample food plan
This is an example of what you could eat and still be considerably reducing your sugar intake. You don’t have to follow it to the letter, but it can help if you are stuck for things to eat.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1/3 cup oats with ¾ water & ¼ full cream milk. | 2 slices of multigrain toast with 2 poached eggs and grilled tomato. | 1/3 cup oats with ¾ water & ¼ full cream milk. | 2 slices of multigrain toast with 2 poached eggs and grilled tomato. | 1/3 cup oats with ¾ water & ¼ full cream milk. | Baked beans with 1 slice multi grain toast and low fat cottage cheese. | 2 eggs with tomato, spinach,mushrooms and your choice of either smoked salmon or lean bacon. |
| Protein shake with a piece of fruit Or Piece of fruit with 15 almonds |
Protein shake with a piece of fruit Or Piece of fruit with 15 almonds |
Protein shake with a piece of fruit Or Piece of fruit with 15 almonds |
Protein shake with a piece of fruit Or Piece of fruit with 15 almonds |
Protein shake with a piece of fruit Or Piece of fruit with 15 almonds |
Protein shake with a piece of fruit Or Piece of fruit with 15 almonds |
Protein shake with a piece of fruit Or Piece of fruit with 15 almonds |
| Turkey and salad sandwich on wholegrain bread | Tuna salad | Leg ham or tinned fish and salad sandwich on wholegrain bread | Tuna salad | Chicken breast sandwich with lots of salad on whole grain bread | Steak or fish and salad | Chicken and avocado salad |
| Low fat Cottage cheese with berries | Carrot and celery sticks with hommus or avocado or cottacge cheese or natural peanut butter or a combination. | Low fat Cottage cheese with berries | 3 Corn thins with hommus or avocado or cottage cheese or natural peanut butter or a combination. | Low fat Cottage cheese with berries | 3 Corn thins with ham, cheese and tomato | Carrot and celery sticks with hommus or avocado or cottacge cheese or natural peanut butter or a combination. |
| Roast chicken with roasted veggies – zuccini, pumpkin, capsicum, eggplant and onion. Add spinach at the last minute. | Penne bolognaise with a large salad | Grilled salmon fillet with stir fried veggies | Grilled chicken breast with small amount of basmati rice and steamed asian greens with oyster sauce. | Penne arabiata with a large salad | Thai takeout – stir fry minimal rice, no noodles | BBQ meat and salad |
This food plan is totally managable. There is nothing drastic on there, just healthy eating.
What you will notice is the lack of:
*So called healthy breakfast cereals
*Bread several times a day
*Various bread products – only mutligrain types are allowed, soy linseed is the best.
*High calorie no nutrient spread for bread
*Lots of pasta and rice dishes. Any pasta meal should be a large salad with a small pasta. Generally pasta is the main item with a small salad on the side, but not here!
*Biscuits or muffin for morning/afternoon tea.
*Fruit on it’s own. Should be with nuts or protein shake.
*Dessert – it is only a habit. Brush your teeth after dinner.
*High sugar yogurts. If you can find one that has less than 10g sugar per 100g yogurt, then you can eat it. About 100 – 150g is a fair portion size.
Note:
All meats should be lean, I do not want you to increase your saturated fat intake.
Olive oil dressings on salads are best.
Getting good fats from Olive/flaxseed oils, nuts and fish are great.
Tags: food plan, no sugar, sugar free
November 2nd, 2009 at 8:55 am
Hi Troy, can you recommend a good protein shake? There seem to be a lot out there.
November 2nd, 2009 at 10:52 am
Hi Troy – how hard and fast is the fruit limit? I eat a lot of fruit (sometimes up to 4 pieces a day). Do I have to cut back? Are there particular fruits that are lower in sugar than others?
November 2nd, 2009 at 12:10 pm
Hi Geneieve, Check out the post on supplements.
Tori, I honestly wouldn’t worry about the fruit thing. If you want to eat more fruit, that is ok. Focus on the other sugary things. But, make sure you have nuts with the fruit to mellow out the blood sugar. Nuts are not bad, they are good fat that is essential to our diet. If you are going to have it several times a day, just have about 8 nuts instead of 15:)
November 9th, 2009 at 12:15 pm
Hey Troy,
I’m curious why you specifically mentioned *full cream* milk … is skim milk a poor choice for some reason? I generally only use skim milk for drinks, cereals, everything really .. ?
KD
November 9th, 2009 at 1:40 pm
Hi Kirsty,
The reason I recommend full fat milk is to help balance out the sugar. Remember that milk is sugar and fat helps mellow out the affects of the sugar on your blood sugar levels, so I would prefer to make porridge with part water and part skim milk which will reduce your sugar intake and affects as opposed to all skim milk which will have a much greater affect on blood sugars.
If you are worried about reducing your calcium intake, remember you can get calcium from green leafy veg, brocoli, some nuts, salmon, sardines etc.
November 10th, 2009 at 12:18 pm
ok, thanks Troy …
I admit I’m nervous about switching to full fat …!
I drink skim milk in tea & coffee … should I switch? I normally have 1-2 coffees per day + 2-3 cups of tea
(no lectures on caffeine please – sugar & alcohol is enough for the time being)
If I check the sugar content on low-fat dairy options and if it’s on-par with the full-fat version … should I still be opting for the full fat version?
do I use the same theory for cheese, cottage cheese & plain yoghurt?
I’ve also been having berries with light cream occasionally for a treat …. should I cut that out? – I checked the sugar content on the cream and it was on par with the full fat version.
aaaaargh!
too hard!
November 10th, 2009 at 1:10 pm
Ok so,
The suagr content on full or skim is almost the same, the fat just helps with the slower absorption of the sugar.
Cheese and cottage cheese don’t really have sugar, so choose low fat.
Flavoured yogurt has high sugar content, so full fat will help with slowing sugar absorption.
Cream doesn;t really have sugar, so stay low fat.
Now, when you are switching to full fat dairy, you need to ensure you are not increasing your caloric intake beyond your requirements and start to gain weight. But, with all the sugar you are cutting out, you should be ok, but if you would prefer to stay low fat, then that is fine!
Just don’t stress, cut out all refined sugar and your in front! Dairy, full fat, low fat, it’s not that important compared to how much caffeine you consume;)ha ha
November 10th, 2009 at 3:43 pm
damn it Shipsey … I said no caffeine comments!
but ok, will cut down on that too, just to make sure that I have absolutely ZERO enjoyment of anything this month … !
thanks … no, no, I mean it!
;P
November 11th, 2009 at 7:57 am
I didn;t say no enjoyment for the monht, sex is low sugar and low fat and it burns calories. I am absolutely positive Tim is a willing participant in this weight loss activity.
November 11th, 2009 at 11:30 am
Ba ha ha ha ha!