If you are in Phase I, here are some guidelines:
Choose a couple of eggs and a slice of German wholegrain for breakfast. I love eggs! If I scramble them, I sometimes omit one of the yolks so I get lots of protein but less fat/cholesterol. If I am still hungry I eat some fruit i.e apples or berries.
Eat a salad every lunch
Basically, I take 1/2 bag of salad leaves (bought from the supermarket) and throw it into a huge bowl – this is my base.
I then throw in what ever I fancy this usually includes at least a couple of cherry tomatoes, 1/4 cucumber, 6-8 olives, 2 salad (spring) onions, an apple, and then for protein I have been adding a small amount of goat’s or feta cheese (no more than 2″ square/30g). I bought some balsamic drizzle and add this (1 second squirt which is only about 40 calories). Throw some seeds on top for crunchiness and mix it all up – it tastes great!
For the evening meal select a vegetable ‘base’ (which fills up the base of a plate for the food to go on top of it). I have been using frozen spinach, fresh greens or kale etc. I simply throw my veg into a steamer and let it cook or add it to the final couple of minutes of my sauce….
Choose a Protein – meat, fish, tofu, beans etc.
After heating and starting to cook the protein (with some onion and sometimes peppers) in a pan with a spray of olive oil, I usually add 1/2 tin chopped tomatoes or a low calorie sauce like the Mexican fajita sauce or similar. I then throw in some spices such as turmeric (really good for you), curry powder or whatever taste I fancy.
So now I have a protein in a sauce. I may then cut up an apple (they look like chips on a plate) and enjoy.
Any protein can be used ie chicken etc, beans (about 200-300 calories worth).
So the evening meal is really satisfying and super low in calories, fat and carbs.
For snacks (when I fancy them), I choose some nuts like almonds (4-8) and some fruit. (other choices could include yogurt, cottage cheese, a cracker, rice cakes etc).
On a couple of occasions I have snacked on a slice of German Rye with a teaspoon of peanut butter or orange jam which has satisfied any cravings and increased my calorie intake where necessary. I use this as a treat and as such you find yourself enjoying it!!
I am not great at remembering to always take my supplements but when I do, I might use a good multivitamin, extra vitamin C, E, CQ10 and for good fats I have been using cod liver oil (I only use a teaspoon 3-4 times per week as the fat soluble vitamins A and D are plentiful in cod liver oil).
I have found that during the first 3-5 days I was often ‘hungry’. However, once you get to just over a week the hunger dramatically subsides despite the lower caloric intake (I have averaged my calculated SEI – survival energy intake’ of 1350 cals/day thus aiming to preserve lean tissue whilst remove excess fat).