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Post by Admin Sat Apr 20, 2013 12:55 am

Permitted Food List - Recommended Healthy Meal Shopping Guide

Use the portion size as provided on your chosen plan. Approximate value is provided for food as eaten as shown on your selelcted plan - Your confirmation, weighing and measure is required.
*Those which should be taken in moderation or
**Exclude on lower plans. (Including -Corn, Beets, Peas, Parsnips, Carrots, Pasta, Rice, Bread, or Potatoes)

Lean Proteins

White Meat(No Skin):
Chicken
Ostrich
Turkey
*Lean Pork
*Lean Ham
*Lean Beef

** Red Meat (Lean Only):
Fillet
Flank
Ham
Ground Beef
Liver
Lamb
Pork
Roast Beef
Steak
Sirloin
Veal
Venison

Fish (Water Packed)
Any White Fish inc.
Bass
Clams
Crab
Flounder
Haddock
Halibut
Lobster
*Oyster
Perch
Prawns (King)
**Sardines (Fresh)
**Salmon (Fresh/Tinned)
Scallops
Shark
Shrimp
*Snapper
Sole
*Trout
Tuna (Fresh/Tinned)
Whiting

Vegetarian (Low Carb):

Steamed Tofu
Quorn
Red Lentils
Chickpeas
Soya Beans
Eggs (2 lge eggs = 1 portion)
2% Cottage Cheese

Dairy:

0% - 1% Fat Free Yoghurt
Skimmed Milk, Soya Milk or equivalent

Seasoning:

Fresh & Dried Herbs
Bouillion
Garlics
Chilli
Chives
Italian Spices
Mexican Spices
Pepper
Fat Free Dressing (1%)


Vegetables : 2 Cups / 2 Pinches

Artichokes (globe/hearts)
*Asparagus
*Aubergine
Bamboo Shoots
Bean Sprouts
Bok Choy
Broccoli
*Brussel Sprouts
Cabbage
Peppers Green (**Red)
**Carrots
Cauliflower
Celery
Cucumber
Fennel
*Green Beans
Green Peppers
Leeks
Lettuce
Marrow
Mushrooms
Mustard Greens
**Onions (Red/White)
Red Radishes
Rhubarb (no added sugar)
Seaweed
**Shallots
**Snow Peas
Spinach
*Spring Onions (small bulb)
**Swede
**Turnip
**Tomato (citric acid)
**Water chestnuts, 4 whole
Watercress
Yellow Beans
Zucchini / Courgette

* Those which should be taken in moderation or **excluded on lower plans. (**NO Corn, Beets, Peas, Parsnips, Carrots, Rice, Bread, Pasta or Potatoes etc)

Energy Food Ideas - Approx 50kcal New You + plans:

1 med Apple, Pear, Peach, Orange
150g Strawberries
1 slice Melon, Pineapple
2 slices Mango
1 small Banana
3 heaped tsp of Peas
180g Carrots
60g Sweetcorn
15g Bran Flakes
1 small wholemeal slice bread
1tlbs of mashed potato
2 new potatoes
2 tlbs of rice
50g durum pasta, Couscous
43g Yam

Suggested Preparation:

Baking
BBQ
Broiling
Grilling
Roasting
Steaming
Stir Fry
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