7 Day sample food plan
Monday, November 2nd, 2009This 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.