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2013-12-30
MALE Diet Plan for beginner


WAKE UP

  • 1X cal c vita

BREAKFAST

  • Carb- eg Rye Bread or Oat or Weet pix or Future Life
  • Protein- eg Whey protein powderor scrambled eggs (1 yolk per 3 eggs)

MID-MORNING SNACK

  • Carb- Paw paw/papaya OR Pineapple OR Melon (not watermelon)
  • Good fat- Almonds (s/handful) OR Macadamia (s/handful)

LUNCH

  • Protein- Chicken (no skin) OR Fish OR Turkey (no skin)
  • Carb- 3 small sweet potatoes OR

½ Cup butternut (cooked) OR

½ Cup Quinoa (uncooked) OR

½ cup rice

  • Any free veg/salad

MID-AFTERNOON SNACK

  • Protein- Chicken OR Fish OR Lean Ham OR Biltong (lean, max 3 tpw)
  • Any free veg/salad

DINNER

  • Chicken OR Fish OR Beef (max twice per week) OR Soya/tofu
  • Green veg like Broccoli, baby marrow, asparugas, celery, green beans (NO peas)
  • Any free veg/salad

FREE FOODS:

Salad- lettuce, cucumber, green/yellow/red pepper, celery

Carrots (preferably raw with skin on)

Tomato

Mushrooms

Onions

Baby marrow/ patty pans

Brussel spouts

Zucchini

Bringils

NO/LOW DAIRY

NO BREAD/PASTA

Reduce red meat intake, Increase fish intake

ALL fish/meat to be grilled/roasted/steamed

All veg to be steamed or roasted

NO more than 3 hours between meals (max)

Fish to eat in order of preference – Trout, Salmon, Tuna, Hake, Haddock



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