Breakfast options

All Bran, Weetbix, Oats, Special k, High fibre bran etc. No muesli, Pronutro or sugared cereals.

 No sugar, but you may use artificial sweeteners.

Milk you are allowed either 250ml 2% milk or 500ml fat free milk. That would include the milk used in coffee, and tea.

Lunch Options

Three fruits for lunch No fruit juices and no avocado

Salad stuff e.g. lettuce, tomatoes, cucumber, celery, mushrooms etc, you can graze on all day.

SUPPER

Approx 120G cooked weight of Chicken, Fish, or Ostrich.

1 cup of Legumes or tofu1 cup of green vegetables

You may use drizzles of olive or vegetable oil, vinegar, salt pepper, herbsand spices.

You may have one unit of alcohol per day or you can bank this,

Try to drink 2 litres of fluid a day preferably water.

30 minutes of exercise 5 times a week.