Food Plan

As I mentioned in my journal, my eating habits are quite different to the 'norm'. But I have found that there are quite a few people like me who no matter what, are not going to eat certain foods for whatever reasons.

The following is how I work out what to eat on any given day. It is worked out for my tastes and needs and is for a calorie intake of approx 1500 calories per day. Remember that any exercise I do comes off this plan and that is where I can have an extra treat if I really feel the craving. I intend to eat like this permanently but of course the food variety may change slightly. I will update when this happens.

I choose any ONE of the items from each group. This is a basic list and I just make sure whatever I have does not go over the calorie amount. I find it easier to count calories rather than fat. Fatty foods are loaded with calories so it's easy to figure out. ***NOTE - 28th April I have reduced to 1200/30g fat calories now!***

1500 calories/approx 40g fat

Breakfast

(approx 350 cals)

• 2 x slices of bread (toasted) with spread (jam, honey, vegemite) no butter. + 1 cup no fat milk.
• 1/2 cup cereal (any) with no fat milk + 1 slice toast with spread, no butter.
• 1 Muffin with spread, no butter + 1 cup of juice.
• 1 egg, 2 slices toast + juice

Lunch

(approx 400 cals)

• Sandwich with slice of ham and low fat cheese(can be toasted but NO butter)+ apple +low joule drink

• Sandwich with spread (minimum) + 1 cup low joule jelly + apple

• 1 Hotdog, no butter, tomato sauce + apple

• 4 x Corn Thins with spread (no butter) + 1 apple + 1 cup jelly

Dinner

(approx 550 cals)

Dessert is also included with these (jelly, low fat ice cream, fruit etc)

• 1 serving (100gr)of any lean red meat + sliced baked pototo + 1 poached egg

• 1 x serving grilled/baked chicken breast or fish fillet + 1 cup peeled prawns + 1 slice cheese

• 1x crumbed lean meat (baked no oil) + 1 baked potato + small gravy

• Any frozen type meal up to 500 calories

Snacks

(approx 100 cals)

(one or two selections per day)

• Low joule jelly

• 1 peice of fruit

• 1 cup of popcorn (air popped)

• 3 x Milk Arrowroot or similar

• 2 x Rice cakes

• 1 ice cream cone (low fat ice cream)

• 1 muffin (low fat)

• 1 stick/twist licorice

• 1/2 cup oven baked pretzels

• 1 fun size chocolate bar

Allowances

• Unlimited water

• 2 cups of NO fat milk ( 160 cals)

• 2 tspns of butter/fat (if you must) ( 90 cals)

• coffee/tea no sugar (with milk allowance)

• low joule drinks

• Raw vegetables (if you want!!) (approx 100 cals)