How to plan your meals

Meal Plan


Rotate between the following:

  1. Scrambled eggs with either Salmon or chicken or ham
  2. Bacon with either tomato or mushroom
  3. Sourdough toast and avocado mashed on top

Only to have eggs 3 times a week….


Eat every 3 hours – little and often, minimise gluten: rotate your nuts to a four day rotation.

  • Day 1 Brazils
  • Day 2 Almonds
  • Day 3 Cashews
  • Day 4 Hazel nuts



  • Rasberries
  • Blueberries
  • Strawberries
  • Blackberries

Put these in smoothies if you want to as well, again small portions as and when in your 3 hour snack.



Salad with any of the following proteins the size and thickness of the palm of your hand.:

Chicken, ham, turkey strips, hard boiled eggs, roast beef, tuna, salmon prawns

Salads: Any or all of the following! Lettuce, tomato, cucumber, carrot, beetroot, peppers, mushrooms, olives, onions, celery, sundried tomato, avocado, seeds, pine nuts, peppers, any herbs and spices and garlic.


Evening meal: 

You can have any type of protein: Beef, chicken, turkey, prok I including ham and bacon) fish including prawns, duck, lamb etc

Serve with vegatables that are either steamed or roasted or stirfried, or that have homemade tomato based sauces addede.

Or have omelettes with goats cheese/mushrooms/ham/bacon etc


Stir fries

Home made curries using coconut oil and coconut milk

Bolognaise style meals without spaghetti, adding green veg as an alternative.

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