Lunch: Roast chicken salad (leftovers from the night before) (F)ĭinner: Vegetarian chilli and brown rice (see recipe below) (C) Frozen berries are quite cheap all year round) (F)
Serve with a selection of vegetables in winter or mixed salad in summer.īreakfast: Plain Greek (full-fat) yoghurt with berries (strawberries, raspberries, blackberries and/or blueberries. You can cook chicken in the oven, in its own juices, with absolutely nothing else - but for more flavour, stuff it with garlic and fresh lemon as follows.ġ) Preheat oven to 350☏/175☌/gas mark 4.Ģ) If chicken contains giblets, remove and then stuff garlic cloves and lemon quarters into cavity.ģ) Cook chicken breast down for the first 30 minutes to allow juices to penetrate breast meat, and then turn over.Ĥ) Cook for a further 30-60 minutes. Lunch: Nicoise salad (see recipe below) (F)ĭinner: Stir-fry vegetables and brown rice (C) You are likely to find that the fat meals are more filling and that they keep you satiated for longer. There's a good mix of carb (C) and fat (F) meals here. The carb fat combo is also the domain of processed food. The carb fat combo, as I explain in my books about The Harcombe Diet, is uniquely fattening. This is one of the reasons I advise avoiding these foods if trying to lose weight. Nuts and seeds are the rare natural foods that contain carbohydrate, fat and protein in significant amounts. Fat proteins are foods that come from animal sources: meat, fish, eggs and dairy products. They include fruit, vegetables, grains, beans and pulses (also known as legumes). These are things vegans and vegetarians would eat. Vegetables, some fruits, herbs, spices and seasoning can be eaten with either type of meal.Ĭarb proteins are foods that come from trees and the ground. Therefore, I recommend consuming what we call fat meals (fat proteins) or carb meals (carb proteins), but not to mix the two in each sitting. There are a number of reasons it is ideal to mimic this in the way we combine food. You can have milk in drinks with meals, but not between meals - or you'll be grazing - and never have sugar, of course, or sugary or sweetened drinks.ĥ Nature tends to provide carb proteins or fat proteins. When we have steak, we have mushrooms, spinach, peppers, onions, courgettes and anything else we can find in the veg box.ģ Food can be cooked in any of the following ways - roasted, fried (in a dash of olive oil, coconut oil or butter), grilled, baked, poached or steamed. Our favourite 'super salad' contains: lettuce leaves, cucumber, tomato, celery, peppers, fennel, grated carrot, grated celeriac (in season) with char-grilled onions (for extra crunch) on top. Lunch and dinner should include an array of salads or vegetables - be inventive. Real-food snacks include yoghurt, fruit, boiled eggs, a chunk of cheese, some cold meat from the fridge, etc.Ģ Salads and vegetables (not potatoes) should be enjoyed in abundance. It might take a while to get the 'more satiating meals/no snacks' balance right, so have a real-food snack if need be until you've mastered things. You may find your portions of meat, fish and eggs need to be more substantial if you are not filling up with (make that fattening up with) potatoes and pasta. So, eat enough to get through to the next meal without needing a snack. Have the same breakfast and main meals every day, if this works for you.ġ You want to get used to eating a maximum of three meals a day.
5 MEAL A DAY PLAN FREE
There are many starter and dessert options to be found in our recipe books, or any real-food recipe books you may have on your shelves.įeel free to use the menu plan as a guide, and replace any meal you don't like with another. Vegetable soup, or a fruit starter or dessert, could accompany a carb meal. For example, cheese (no crackers) or full-fat yoghurt can follow a fat meal. You can add fat options to fat meals and carb options to carb meals. The menu plan only has one course for dinner. Lunches are intended to be easy options that you can take to work in a Tupperware box.
5 MEAL A DAY PLAN FULL
There are full recipes for anything that requires more than assembly.
The menu plan offers simple meal options with minimal preparation time.
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