My dietary plan
The basics.
5 portions of veg a day minimum
3 portions of fruit. Fruit juice max once per week.
450 grams of meat, fish and eggs the equivalent of roughly 120 grams of protein. Aim for lean and fresh sources.
3 litres of water aday.
Small amount of whole grains, tubers and legumes all consumed pre 6 pm.
Limited supplements, whey protein shakes occasional.
Limited amount of milk less than 200 ml per day
limited unfermented soy less that 5 grams per day.
Very limited trans fats less that 5 grams per week.
Oily fish 2-3 time per week.
walnuts 4-5 times per week.
Other nuts and seeds 2-3 times per week.
Limited caffeine. Real coffee 1-2 per week. Tea or defaff coffee 2 per day. Fruit teas etc unlimited.
Sugar and confectionery max once per week and in small amounts. Preferably dark chocolate.
Alcohol, max twice per week. Preferably red wine and no more that 2 glasses except special occasions.
Keep a daily food diary.
Week 1 start tomorrow.
I'll keep a food diary for the week and then review at the end of the week and reaccess my goals.
