Phase 1

LEAN PROTEIN

Any lean minced meat
Chicken
Veal
Pork
Kangaroo
Turkey
White fish
Lobster
Mussels
Oysters
Scallops
Prawns
Venison
Tuna
WPI Protein Powder
Plant Protein Powder

FAT PROTEIN

Salmon
Trout
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
Peppers (Capsicum)
Radish
Sauerkraut
Spinach
Tomato (actually a fruit – limit to one meal a day)
Watercress
Zucchini

GOOD FATS

Almonds
Avocado
Brazil nuts
Cashew nuts
Chestnuts
Hazelnuts
Macadamia nuts
Pecans
Pine nuts
Pistachios
Walnuts

Oils:
Avocado oil
Coconut oil
Flax/Linseed oil
Olive oil
Organic butter

Other:
LSA meal (ground linseeds (flax seeds) sunflower seeds & almonds)
Olives

Vegetarians/Vegans Add

Beans
Lentils
Mycoprotein (Quorn)
Quinoa
Soy Products (Tofu / Tempeh)

OTHER

Garlic
Lettuce/Salad leaves
Onions, red, brown, spring
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)

FRUIT

Eat fruit all through the challenge. We used to remove fruit from phase one to reduce the sugar even more, however we have changed our view on this. We believe fruit is healthy and is a great snack. Count it towards your vegetables and when you reach phase 2 you can replace either veg or carbs with fruit.

NURSING MOTHERS ADD

Dairy and high energy carbs including rolled oats, sweet potato, whole meal products & rice

Phase 2

Keep using the Phase 1 Food List but now add carbs from this list.

Rice
Quinoa
Wholemeal bread or wrap
Sweet potato
Potato
Rolled oats
Pasta
CousCous
Other