Allowed Extras

 
Allowed Drinks All Phases
  
Drink
Amount
Frequency
COFFEE - plain or flavoured UNLIMITED DAILY
TEA - excludes fruit teas UNLIMITED DAILY
BOULLION , STOCK CUBE , MARMITE 2tbs ,1 CUBE, 10g DAILY
SLIM2BTRIM WATER ENHANCERS UNLIMITED DAILY
WATER- sparkling or still UNLIMITED DAILY
 
Allowed Extras All Phases
 

*Please make sure you count the additional carbs and calories in any extras you use

  • Red - twice weekly

Extra
Amount
Frequency
ZERO SYRUPS 3tbs DAILY
HERBS & SPICES - dried, fresh ,tube or jar UNLIMITED DAILY
FRYLIGHT - or other 1 cal spray UNLIMITED DAILY
SOY SAUCE, WORCESTERSHIE, TABASCO SAUCE 2tbs DAILY
VINEGAR - rice, malt, wine, balsamic UNLIMITED DAILY
MUSTARD 2tbs DAILY
SUGAR FREE JELLY HALF PINT DAILY
SWEETENER - xyitol, erythritol, stevia UNLIMITED DAILY
SALT UNLIMITED DAILY
PEPPER UNLIMITED DAILY
ZERO RICE, ZERO NOODLES, ZERO PASTA 200g DAILY
EGG WHITE 2 DAILY
OLIVE OIL 1tsp DAILY
SLIM2BTRIM READY TO EAT JAM 2 PACKS DAILY
SLIM2BTRIM READY TO EAT CHOCOLATE SPREAD 10g DAILY
CORNFLOUR, BAKING POWDER , XANTHUM GUM 1tsp TWICE WEEKLY

*Please make sure you count the additional carbs and calories in any extras you use

 
Lean protein All Phases

  • 150g cooked weight - weeks 1-3
  • 300g cooked weight - week 4
  • Red - twice a week only

Protein Source
Amount
Frequency
SKINLESS CHICKEN 150g DAILY
LEAN BEEF 150g DAILY
EXTRA LEAN MINCED BEEF 5% 150g DAILY
LEAN PORK 150g DAILY
QUORN 150g DAILY
TOFU 150g DAILY
SOYA 150g DAILY
WHITE FISH 150g DAILY
SHELL FISH 150g DAILY
TUNA 150g DAILY
2 EGGS 150g DAILY
TURKEY 150g DAILY
SALMON 150g DAILY
MACKERAL 150g DAILY
SARDINES 150g DAILY
PILCHARDS 150g DAILY
TINNED FISH IN BRINE OR SPRING WATER 150g DAILY
EXTRA LEAN LAMB (5%) 150g DAILY
BACON MEDALLIONS 150g TWICE WEEKLY
HAM 150g TWICE WEEKLY
GAMMON 150g TWICE WEEKLY
TURKEY RASHERS 150g TWICE WEEKLY
  
Vegetables and Salad All Phases

250g Raw weight total daily on phase 1, 300g raw weight daily on phase 2

  • Green - Low Carbohydrate
  • Orange - Carbohydrate
  • Red - High carbohydrate - eat sparingly  

Vegtables per 100g Unless specified
Calories
Carbs
ASPARAGUS 20 1.8g
AUBERGINE 25 2.2g
BAMBOO SHOOTS 27 2.5g
BROAD BEAN SHELLED 88 12.0g
BEETROOT TRIMMED AND PEELED 43 7.6g
BROCOLLI 34 4.5g
BRUSSEL SPROUTS 43 4.1g
BUTTERNUT SQUASH- FLESH ONLY 45 8.0g
CABBAGE 25 4.0g
CARROTS 41 7.0g
CAULIFLOWER 25 2.0g
CELERIAC 42 7.5g
CELERY 16 0.9g
CHICORY 23 2.8g
COURGETTES 17 1.8g
CUCUMBER 15 1.5g
FENNEL 31 1.4g
GARLIC 4 1.0g
GINGER ROOT (1tsp) 2 0.4g
KALE 49 1.4g
LEEK 27 2.9g
LETTUCE 15 1.9g
MANGETOUT 33 3.4g
MARROW 28 2.2g
MUSHROOM 38 2.0g
OKRA 33 8.0g
OLIVES - in moderation (25g) 115 3.7g
ONION 40 7.9g
PARSNIP 75 13.0g
PEPPERS 20 4.2g
PETIT POIS 59 5.4g
RADDICIO 23 1.7g
RADISH 16 1.9g
RHUBARB 21 0.8g
SHALLOTS 72 3.3g
SPINACH 23 1.6g
SPRING ONION 32 3.0g
SUGAR SNAP PEAS 42 4.9g
SWEET CORN- fresh on the cob 86 19.0g
SWEDE 97 9.0g
TOMATO - fresh 38 3.9g
TOMATO - canned 18 5.0g
TURNIPS 42 6.0g
WATER CHESTNUTS 28 4.7g
WATER CRESS 11 1.3g
  
Dairy All Phases
  
Dairy
Amount
Frequency
SKIMMED MILK 150ml DAILY
SEMI SKIMMED MILK 100ml DAILY
SOYA OR ALMOND MILK - unsweetened 250ml DAILY
0% FAT PLAIN YOGHURT - containing no more than 65 Kcal and 6g carbs per 100g) 150g DAILY
0% CREME FRAICHE - containing no more than 65 Kcal and 6g carbs per 100g 150g DAILY
BABYBEL LIGHT 3 DAILY
CHEESE - no more than 15g fat and 5.5g carbs per 100g 30g DAILY
  
Complex Carbohydrates Maintain Phase Only

Choose one item daily from below

Dairy
Amount
SHREDDED WHEAT 1 BISCUIT
OATS 30g
WHOLEGRAIN PASTA 50g
BROWN RICE 50g
SWEET POTATO 100g
BABY NEW POTATO WITH SKIN 100g
WHOLEGRAIN BREAD 1 SLICE

 

  

***Please seek the advice of your doctor before beginning any diet or exercise regime***
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