This is the diet I will be using during the ‘12 Week Challenge‘.
Breakfast
Choose One From Each Category:
High Energy Carbohydrates
- 30gms rolled oats in H20 (114 calories)
- 1/2 cup sweet potato (57 calories)
- 2 slices wholemeal bread (140 calories)
High Proteins
- 1 Whole + 2 Egg Whites (106 calories)
Optional
- 50gms fresh berries (26 calories)
- 1 Cup vegetables (low energy carbohydrates list)
- 1 tbls natural/greek yogurt (59 calories/100g)
Lunch
Choose One From Each Category:
High Energy Carbohydrates
- 1/2 cooked measure brown basmati rice (95 Calories)
- 1/2 cup sweet potato (57 calories)
- 3 x thick original rice cakes
High Proteins
- 1 x 130gm cooked measure chicken/turkey breast (213 calories)
- 1 medium tin tuna in spring water
- 200gms lean red meat from ‘Lean Red Meat’ list (500 calories)
Additional
- Vegetables or salad from ‘Low Energy Carbohydrate List’
- Serving of fats (from ‘Healthy Fats’ list)
- Condiments
Dinner
Choose One From The Below Category:
High Proteins
- 1 x 130gm cooked measure chicken/turkey breast (213 calories)
- 250gms white fish (430 calories)
- 200gms lean red meat from ‘Lean Red Meat’ list (500 calories)
- 150gm chick peas (546 calories)
- 1 cup lentils (230 calories)
Additional
- Vegetables or salad from ‘Low Energy Carbohydrate List’
- Condiments
Snacks
Choose 1-2 snacks from the options below:
- piece of fruit or 1/2 cup frozen berries + 200gms yogurt
- Small tin tuna + piece of fruit
- Carrot sticks + 2 tbls Hommus