RULES FOR EXCHANGING FOOD
The food items presented within your meal options are interchangeable with other food items from the same category only – you can find these food items from the food swap section below. This means you can change one item of food that you may not like for something more desirable. However if you like the foods already provided in the baseline plan then it is still recommended you make some swaps to add variety (ensuring wide range of nutrients are gathered) and prevent the meal plan from becoming monotonous. For the meat and fish provided in the plan it is best to try to get a variety of different types as shown, although
if there is something you dislike then you are free to make an exchange – just try not to eat the same thing repetitively. Oily fish is to be consumed no more than 2 times per week, but at least once. Herbs, spices and pastes are required and should be included. The type and the amount are down to your preference.
COOKING METHODS: INSTRUCTIONS AND GUIDANCE
Acceptable methods of cooking vegetables include steaming and stir frying (see cooking with oils below for more info on this). Acceptable methods for cooking meat and fish include grilling, oven baking, boiling and stir frying. Avoid cooking by way of microwave and pressure cookers.
PREPARING FOODS: INSTRUCTIONS, GUIDANCE AND TIPS
EGGS: Cook eggs to your preference by boiling, scrambling or poaching – use a pan to cook eggs and avoid using a microwave.
VEGETABLES: Steam for 7 – 10 minutes, perhaps less depending on the power of your steamer or steaming methods.
AVOCADO: Remove seed and outer skin of avocado and eat raw – sliced, cubed or whole as preferred. GREEN TEA: Add a slither of fresh whole ginger root to your green tea for a powerful antioxidant boost.
WATER: Use fresh filtered water if possible and add a fresh wedge of lemon or lime for important electrolytes.
TUNA: Drain the tinned tuna fully and ensure it is concealed in spring water – avoid tuna in brines and oils.
LEAVES: Wash, drain and add raw leave to a mixing bowl. From here add olive oil and vinaigrette (vinaigrette optional) for garnish.
OLIVE OIL: Add extra virgin olive oil to leaves and vegetables and mix well.
HERBS AND SPICE: Personalise the flavour of meals with your choice of vinaigrette, herbs, spices or paste (or all of them if preferred).
CHICKEN: Slice the chicken breast into manageable parts and place under the grill to cook for 12 – 15 minutes turning frequently.
NUTS: Eat raw, whole or chopped as preferred.
OILY FISH (SALMON): Place fish into the grill and allow cooking to take place for 15 – 20 minutes turning frequently.
COOKING WITH FATS AND OILS
You may want to cook / prepare your food differently from time to time. Stir frying can be a good and fast alternative method to grilling and steaming your food. However, this method of cooking can go terribly wrong if you choose the wrong oils to cook with.
WHICH FATS AND OILS TO USE FOR HOT PURPOSES
Due to its molecular stability, saturated fat is not as subject to oxidation as the less stable mono – and polyunsaturated oils. Saturated fats are not chemically altered by cooking and so are suitable for high (and low-heat) cooking.
Choose from:
– Unrefined Extra Virgin Coconut Oil
– Unrefined Extra Virgin Palm Kernel Oil
– Ghee from Grass Fed Cows
WHICH FATS AND OILS TO USE FOR COLD PURPOSES
Unsaturated fats, like the other fats, play a vital role in health and wellness; however, they are not stable fats like their saturated counterparts. This means we use them cold and never cook with them. Choose from:
– Extra Virgin Olive Oil (superior choice)
– Sesame Oil (suitable for occasional use in smaller doses)
– Flaxseed Oil (store in a dark container in the refrigerator to avoid omega 3 fatty acid deterioration). – Grass Fed Raw Butter
PLANNING AND PREPPING: ALWAYS BE ONE STEP AHEAD
Pre-cooking your meals and having them ready for the next day can be a great time saver and help to keep you on course with your food intake. Not having your food ready and planned out for the day can lead to making poor choices or skipping meals – be prepared. If you are short of time or simply just want some extra convenience, you can cook the meat you need in meal 1 the night before and have it ready. So if you have some chicken for tea in the evening, cook some extra and save it for meal 1. If you’re happy to cook fresh in the morning and have no time constraint then that is totally fine, it is up to you.
INCREASING THE ENERGY OF MEALS
Starchy carbohydrates have been graded from 1 – 3 based on the carbohydrate content per 100 grams of the food item. Foods in grade 1 provide higher amounts of carbohydrate per 100 grams and this lowers as the grade moves through to 3. This means you could add more food to your plate by using foods in grade 3 to help increase satiety. For loading with carbohydrate to recover from training we can choose from grade
1, for a more subtle approach we can meet half way and choose from grade 2.
RE-FEEDS (A.K.A CHEAT MEALS)
The benefits of these are as follows: to stave off potential catabolism from prolonged dieting, to refill glycogen stores to support hard training, to recharge a stagnant metabolism, to give you something to look forward to that helps get you through the tougher days of restriction. The idea here is to enjoy something without overdoing it, remember it is a cheat meal, not a cheat day. Check with your coaches about how often the meals should fit into your plan as they are in direct line with the amount of body fat you currently have.
LOW PROTEIN DAY
One day in the week should be a low protein day to help rebalance the pH levels of your blood and create a more alkaline environment – this day is best saved for the day you are not training i.e. your rest day. Lower your protein intake on this day by 75%.
MEALS PER DAY
There are 4 meals evenly spread across the day and this has a high success rate for most people. However you are free to change this to better suit your needs. Whether that be turning it into 3 meals a day or dividing them up to make 5 or 6 meals a day – it entirely lies with you and your preference.
