Phase 1 – Recommended food list
LEAN PROTEIN
- Any lean minced meat <5% fat
- Chicken
- Veal
- Pork
- Kangaroo
- Turkey
- White fish
- Lobster
- Mussels
- Oysters
- Scallops
- Prawns
- Venison
- Tuna
- WPI or WPC Protein Powder Per portion more than 25 grams Protein & less than 2 grams carb
GOOD FATS
- Nuts – Be particularly careful with portion size as nuts are easy to over eat.
- Almonds
- Avocado
- Brazil nuts
- Cashew nuts
- Chestnuts
- Hazelnuts
- Macadamia nuts
- Pecans
- Pine nuts
- Pistachios
- Walnuts
- Oils:
- Avocado oil
- Coconut oil
- Flax/Linseed oil
- Macadamia oil
- Olive oil
- Organic butter
- Other: LSA meal (ground linseeds (flax seeds) sunflower seeds & almonds)
- Olives
OTHER ALLOWED
- Onions, red, brown, spring
- Garlic
- Lettuce/Salad leaves
- Spices dried or fresh
- Herbs dried or fresh
- Chilli dried or fresh
- Lime or Lemon Juice (a squeeze)
- Nut milks like almond or soy milk (unsweetened)
RECOMMENDED TO AVOID
- Dairy – all cow, sheep, goat milk products
- Soy products (unless vegan/vegetarian)
- Any processed foods containing added sugar, preservatives, or colouring
- White bread – any kind including gluten free
- Coconut milk or cream
- High sugar fruit and white high energy carbs i.e. pasta
- Alcohol
- Flavoured carbonated drinks
- Any product being sold with the label “diet” or “low fat”
FAT PROTEIN
- Salmon
- Trout
- Beef
- Steak
- Lamb
- Duck
- Quail
- Eggs
- No need to add additional Good Fat to your meal if you choose a Fat Protein
VEGETABLES
- Artichoke
- Asparagus
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Carrot
- Cauliflower
- Celery
- Chinese Broccoli
- Chinese cabbage
- Cucumber
- Collard greens
- Daikon radish
- Eggplant
- Green beans
- Horseradish
- Kale
- Land cress
- Mushrooms
- Pak Choi
- Peas
- Peppers (Capsicum)
- Radish
- Sauerkraut
- Spinach
- Watercress
- Tomato (actually a fruit – limit to one meal a day)
- Zucchini
VEGETARIANS/VEGANS ADD
- Beans / Lentils
- Mycoprotein (Quorn)
- Quinoa
- Soy Products (Tofu / Tempeh)
NURSING MOTHERS ADD
- Dairy and high energy carbs including rolled oats, sweet potato, whole meal products & rice
Phase 2-4 – Recommended food list
Keep using the Phase 1 Food List and add the Phase 2 Food List!CARBS
- Rice any kind
- Quinoa
- Wholemeal bread or wrap
- Sweet potato Rolled oats
- Wholemeal pasta
- Banana
- Low Sugar Fruit
- Berries (Strawberries/blueberries/raspberries/blackberries)
- Melon (Water/Cantaloupe/Honeydew)
- Apple
- Pear
DAIRY
Try to avoid dairy like milk and cream etc as much as possible. Cheese is very high enrgy and not the best choice if you want to get lean. Enjoy in moderation.
- If high protein like greek yoghurt or cottage cheese count as protein
- If high fat like hard cheeses count as fat