Healthy Eating Plan,
 Reduce Sugar, Eat Clean, Live Well

THE GOLDEN RULES for 14 days and Beyond

• No meal skipping - you must develop a regular eating schedule of three meals and two snacks per day -

• BREAKFAST IS IMPORTANT.

• Eat plenty of fruit and vegetables, the more colours on your plate the better as these contain essential vitamins and minerals.

• Eat plenty of lean protein and Low GI with every meal.

• NO WHITE STUFF: white flour, white pasta, white sugar, white rice, simple carbs – whole grains complex carbs only.

• Plan ahead – think what meals you are going to have and carry snacks with you. Make time in your day for your meals - enjoy them.

• Drink two litres of water per day.

• As well as diet you also need to exercise.

• Avoid sugar – stay away from those “free Sugars”.

• Fat – eat fat to lose fat – you need less saturated fats but the body does need essential fats.

• Prioritise - This is only for 14 days, avoid alcohol in that time.

 

 

Daily

3/4 pint of milk (whole is best)

Minimum of 2 litres of water

Protein with every meal – Eggs, Milk, yoghurt, Meat, Fish or nuts

Try to avoid caffeine.

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AFTER YOU HAVE FOLLOWED THE 14 DAY PLAN

 

Breakfast

Start each day with a green tea and half a grapefruit.* These help to metabolise fat in the body.

*If you are taking certain medication please check that you are able to do this. if not a sprinlkle of cinamon will help you have the same effect

Please pick any of the breakfasts - you can try a different one each day or repeat a recipe for ease.

Don’t miss it! It’s the most important meal of the day, as you are breaking the body's fast and kick starting its metabolism.

Each breakfast must include some protein; otherwise you will still feel hungry.

Protein is in things like eggs, milk, meat or fish. Even if you are just eating fruit you must have protein to help break down the natural sugars in it. For example, a yogurt or some nuts.

 

Lunch

Please pick any lunch - you can try a different one each day or repeat a lunch recipe for ease.

Some of the lunch options may need to be prepared beforehand, but make a big batch in the evening or weekend and you can have it over several days.

 

Dinner

Please pick any of our dinners - you can try a different one each day, or, if you make one of the recipes you can then freeze it or keep it in the fridge and use on another day.

Where possible please try to eat at least two hours before you go to bed, as this will aid digestion.

 

Snacks

The idea is to keep your blood sugar level constant, so you won’t be tempted to grab a chocolate bar or other unhealthy snack. See for menu plan for snack ideas.

Important rules for snacks:

• On this plan you can have up to TWO snacks a day.

• You can choose when to have your snacks, mid morning between breakfast and lunch, between lunch and dinner or after dinner and before bed when you can pick any of the snacks on our list, just make sure you have one or two with you in case you get hungry.

 

 

 

Spread Your Day

Plan what you are going to eat during the day and think about the distribution of food.

Aim for this breakdown of how you eat your food during the day.

 

Breakfast             Mid-morning                Lunch             Mid-afternoon             Dinner

      20%                         10%                         30%                        10%                       30%

 

                             = 100% of your food intake

 

 

 

Calories

Whilst we arent concerned about calories any more,

it is how everyone counts still,

but basically Don’t eat/drink empty calories.

This is where you will find those sugar additives in things like

diet drinks that are just chemical baths that will prolong the sugar craving.