I would like you to clean out your food cupboards prior to going shopping armed with your new eat only list. If you are in a family situation and they are not involved with your new program, allocate a separate cupboard for yourself and stock only the allowable foods.
A SHOPPING YOU WILL GO
You do not have to buy everything on the list immediately, grab the essentials like skim milk, all bran or oats, fruits, vegetables, lean meats, bread and salads.
From the recipes and your own imagination work out what meals you are going to prepare for the first few days and buy accordingly. Have fun and experiment. If you are interested in a food that you are unfamiliar with or you want try something that is not on the list make sure that it is:
A / Low fat (especially saturated fat)
B / Low calorie
C / High fibre
Re. calorie content per serving: make sure the serving size is a reasonable one.
I have spent many hours researching the foods on your list and they are there only because they have met strict criteria, so please do not try to re-invent the wheel as they say. The criteria for including a food is not just that it has a low GI, it must be within certain limits in regard to fat (both saturated & unsaturated) fibre content, calories and nutritional value.
ALLOWABLE FOODS LIST
Apple & Bran Muffins
All Spices (used sparingly)
Apple Sauce (unsweetened)
Bread (100% stoneground or a quality whole grain)
Beans (fresh & most canned beans, low fat, drained & rinsed)
Baking Powder & Soda
Blueberries & Blackberries (not canned in syrup)
Black Pepper Corns
Bacon (lean back rashers)
Cheese (fat free)
Chicken Breast (skinless)
Cottage Cheese (fat free)
Cold pressed olive oil (extra virgin)
Canola spread (light) and use sparingly
Extra Extra Lean Mince
Frozen Yoghurt (fat & sugar free)
Ham (lean deli)
Ice-Cream (fat & sugar free)
Lean Beef & Ham
Margarine (non-hydrogenated) Light
Mayonnaise (fat free)
New Potatoes only (boiled)
Non-Fat yoghurt (preferably sugar-free)
Olive Oil (extra virgin, preferably cold pressed used sparingly)
Old Style Oats
Omega 3 Eggs (no more than 5 whole eggs per week)
Parmesan Cheese (very sparingly)
Pasta (fettuccine, spag, penne, maca, vermicelli, linguine) – limited & wholemeal
Porridge (old style oats)
Protein Powder (soy or whey)
Potatoes (new, boiled)
Raisins (only a few for cooking e.g muffins)
Rice (Brown, Long grain, Wild)
Salad Dressings (fat-free) or vinegar & olive oil
Seafood (no additives or batters) – See List for Stage 1
Soy Milk (low-fat)
Soy Protein Powder
Soft Drinks (diet only) moderation
Soups (chunky bean, vegetable and pasta)
Spices & Herbs
Sugar Snap Peas
Teas (all teas)
Turkey Breast (skinless)
Vegetables (all vegetables except pumpkin, Swedes, large potatoes and parsnips)
Veal (lean cuts)
Whole Wheat Breadcrumbs
Wheat Tortilla wrap
Whole Meal Flour
SEAFOOD SHOPPING LIST
I have decided to add this seafood shopping list for you. It is an added bonus if you are a seafood fan as the general health and nutritional benefits of seafood are well documented. Please remember, NO coatings or deep frying.
As carbohydrates and fibre are minimal and of little consequence with seafood, the following list has been carefully compiled and are the lowest in fat and calorie content. These are the most suitable for the early stages, later on I will introduce other products for you, such as good oily mackerel, but 100g of smoked mackerel for example contains 31g Fat and1465 Kj, as against 100g of Cod which contains 1g of fat and only 420Kg.
Anchovies (in brine)
Cod (baked or grilled)
Caviar (black in brine)
Crab (fresh or canned)
Flounder (baked or grilled)
Leatherjacket (steamed or poached)
Ling (steamed or poached)
Mussels (steamed or boiled)
Ocean Perch (baked or grilled)
Prawns (school prawns only)
Scallops (steamed or boiled)
Scampi (steamed, boiled or grilled)
Snapper (grilled or baked)
Trout (rainbow, grilled or baked)
Tuna (canned in brine)
Whiting (baked or grilled)
EXAMPLE RECIPES USING ONLY THE FOODS FROM YOUR LIST
PORRIDGE (1 SERVING)
50g (1 ¾ oz) rolled oats (the real big flaked oats)
Follow directions on packet. Use only water & skimmed milk. To make it a bit more interesting try mixing in fat free yoghurt, 1 tbsp sliced almonds, fresh fruit pieces, or your allowable berries.
This is the breakfast you really should be aiming for as often as possible, it will follow you around all morning. A grapefruit or whole orange instead of juice, as this provides more fibre and less calories, finished off with your favourite cup of tea with skimmed milk and sugar substitute if required, (a great anti-oxidant).
Soak your oats in skimmed milk overnight, then mix in the fruit, berries, sliced almonds and sweetener (preferably aspartame).
- 50g (13/4 oz) rolled oats
- 180ml (6 fl oz) skimmed milk
- 125g (4 oz) diced pear, apples or berries
- 1 tbsp sliced almonds
- 180g (6 oz) fat free yoghurt
These two make a wonderfully nourishing breakfast and get you off to great start.
OMELETTE (1 SERVE)
The following is your basic omelette recipe. Omega 3 eggs are a wonderful food to use, if you can’t find them use 1 whole egg with two egg whites. This is a very versatile breakfast as any of your foods on the list can be added. You can come up with a Mexicana, an Italiano or a Vegetarian. Use the same mixture for your scrambled eggs (mix in the pan instead).
- 2 tsp olive oil
- 3 eggs
- 60 m (2 fl oz) skimmed milk
Always include some protein with your salads and vegetables like chicken or turkey breast (skinless), lean ham, fish, (no coatings), low fat cottage cheese or beans. Stay strictly with your wholegrain / wholemeal breads, canola light spreads, and low fat / light salad dressings. If unavailable use olive oil and red wine vinegar. Chunky vegetable soups together with a salad makes an ideal lunch. Tuna (canned in brine) and salad sandwich, wholegrain bread with canola light. Include a piece of fresh fruit or tub of non-fat yoghurt with a glass of skimmed milk or water.
CRAB AND SALAD TORTILLA WRAP
- Wheat or wholemeal tortilla wrap spread with canola light.
- 50g (2 oz) fresh or canned crab meat
- Favourite salad mix.
- Serve with canned mixed beans or red kidney beans (drained & rinsed) you can add a bit of get up and go with chili powder, garlic, olive oil and lemon.
SASSY TOMATO AND LENTIL SOUP
210g (7oz) can of diced tomatoes / 240g (8oz) red lentils / 1 lge red onion / 1 chopped clove of garlic / 1 tbsp olive oil / 1 stick celery / chili to taste / ground cumin / paprika / salt & pepper / garnished with chopped coriander. Soak lentils in bowl of water while you are sautéeing the celery, garlic and onion in the olive oil. Add drained lentils to the vegetable pan with the chopped tomatoes mix and add the remaining spices. Cover and simmer until lentils are soft (approx 30 min).
CHICKEN CAESAR SALAD
- 120g (4 oz) skinless chicken breast (grilled)
- Plenty lettuce
- Cherry Tomatoes
- No more than 15g (½ oz) Parmesan cheese
- 1 tbsp low-fat Caesar salad dressing
- Top off with a container of healthy soup (your tomato & lentil soup)
Unless stated otherwise recipes are for one person. The preferred choice of meats are skinless chicken and turkey breast with a small amount of lean steak. You will notice quite a lot of fish and seafood dishes. Please remember your ratios:
- Vegetables 50%
- Potatoes / Pasta / Rice 25%
- Poultry / Meat / Fish 25%
- 120g / 4oz lean steak, totally trimmed of fat
- 3 small boiled new potatoes
- Onions / field mushrooms / asparagus / Brussels sprouts / green beans and broccoli
While your new potatoes are boiling, steam, boil or microwave the Brussels sprouts, beans, broccoli and fresh asparagus. In a non-stick pan sauté the onions and mushrooms in a small amount of water. These three jobs could be handled by your willing assistant whilst you are barbequing the steaks. A good tip is to finish off your steaks on the grilling section allowing any fat to drain prior to serving.
OR while the barbie is warming up have a pan of chipped sweet potatoes dry roasting in the oven, throw on your sirloin and serve with your favourite salad and or vegetables. As I said earlier please stay with beef as pork and lamb tend to have a higher fat content, and even then keep it down and only buy the extra, extra lean mince. Also remember not to make the fatal mistake of allowing the pasta or rice to dominate the dish thereby ruining your ratios.
GRILLED CHICKEN BREAST WITH PEARL BARLEY BASE (SERVES 2)
- 2 Skinless chicken breasts
- 60g (2 oz) pearl barley cooked
- 1 tbsp olive oil
- Chili to taste (powder or chopped whole chili)
- 1 red onion chopped
- 2 tbsp chopped coriander
- 1 red pepper
- Juice of one lime with the rind grated
Have the barley cooking as per instructions on packet. Brush chicken lightly with olive oil, then grill until golden brown. Stir oil / chopped red onion / chilli / coriander / red pepper and lime juice with grated rind into the barley. Serve barley with sliced chicken breast and garnish with chopped parsley.
MINESTRONE WITH MEATBALLS (SERVES 4)
- 400g lean lean lean beef mince
- 2 celery sticks chopped
- 1 green capsicum chopped and fresh basil
- 1 large carrot chopped
- Two 400g cans crushed tomatoes
- 1 large red onion chopped and 2 cloves of garlic crushed.
Combine half the onions and half the garlic with the mince and make into small meat balls. In a lightly oiled non-stick pan cook until nice and brown, remove from pan. Cook remaining garlic, onion, carrot, capsicum and celery in pan until tender then add tomatoes and bring to the boil. Return meatballs to pan, reduce heat, simmer uncovered until cooked then stir in chopped basil.
POACHED COD IN PARSLEY SAUCE
- 100g (4oz) cod steak
- 1 tbsp chopped parsley
- 50g (2oz) buckwheat
- Broccoli / carrots / cauliflower
- 3 tbsp white wine
- 1 tbsp light canola spread
Melt the canola and add white wine in non-stick pan. Poach cod steak in pan with chopped parsley. Serve with buckwheat and vegetables.
STEAMED COD WITH TOMATOES AND LENTILS
- 100g (4 oz) cod steak
- 100g (4 oz) green lentils (canned / drained)
- 8 cherry tomatoes
- 50g (2 oz) mushrooms
- 50g (2 oz) leek (sliced into strips)
- 25g (1 oz) celery (chopped finely)
- ½ clove garlic (chopped finely)
- 1 tbsp olive oil
- ½ red onion (chopped finely)
- 1 tsp fresh parsley
- 1 tsp thyme
Any firm white flesh fish off your list may be used for this recipe. Start steaming the cod steak (approx 15 min) Heat olive oil in a frypan and cook onion until soft, adding the garlic, celery and leek, cooking for a couple of minutes. Add sliced mushrooms, a bit of water as necessary and cook for a further 3 minutes. Finally add lentils, thyme, parsley and tomatoes and cook for a further 3 minutes. Pour mixture onto plate placing cod on top and season to taste.