Hi flump, I’m like SunnyB – just keep it simple to start with. I’d make sure every main meal is half non-starchy veg – as a general rule this is all things green or things that grow above ground, with things like purple broccoli thrown in (good for eating the rainbow), a quarter protein and a quarter healthy fat. I always make sure I include something in my meals that is tasty and delicious but a small amount of it, and you can just play with the flavours how you like!
So my formula, and it’s just my opinion – others might disagree!
Ideas for proteins:
– chicken, lamb, beef, pork, fish, eggs, cheese, Greek yoghurt, nuts
Ideas for green veg
Any salad leaves, cucumber, broccoli, spinach, kale, cauliflower, Brussels sprouts, any kind of “tops” like turnip tops, broccoli tops, beetroot tops (but not the root/bulb) etc. Mushrooms (I know not green but they have AMAZING nutrition for virtually zero fat, carbs or calories) – if you use chestnut mushrooms for example they are exceptionally high in vitamin d and if you put them in the sun for an hour before using them it gets even higher! Cabbage, pak Choi, etc, kohlrabi
Idea for healthy fats
– olive oil, nuts, avocado, Greek yoghurt, chia seeds, pumpkin seeds, flax seeds
Ideas for the deliciousness
– mustard – whole grain, English, Dijon, anything! Salted nuts, strong cheese, vinegar – apple cider is great, garlic, chilli sauce, any spices or herbs, Serrano ham, lemon or lime juice, Worcestershire sauce, stock cubes, butter, sesame oil, sesame seeds, basically anything that tastes quite strong so you don’t need a lot of it but it’ll really lift it
Then things for moderation
Fruit – stick to berries, maybe apple/pear, steer away from tropical or bananas peaches etc.
Things like barbecue sauce – I’m talking a teaspoon but I don’t think there’s any point making yourself miserable!
Tomatoes, onions (high in carbs but delicious)
Beans/pulses
Things never to eat
Bread, pasta, rice, noodles, cereals, grains of any description, couscous, bulgar wheat etc etc.
Simple sauces can be made using onion plus mushroom plus garlic plus stock or yoghurt plus herbs/spices of your choosing
Simple stir fry – any green veg plus protein plus sauce eg soy and garlic, or chilli and garlic and a dash of water etc. Depends what flavours you want, bean sprouts are delicious and low in cal and carb and also filling
I eat a lot of sort of “picky” lunches – not the worlds biggest fan of eggs – so for example today I had cottage cheese with cucumber, a sprinkle of seeds, a couple of pieces of ham and some almonds – I just sort of snacked on it for about half an hour.
Part of the joy of this is experimenting but we’d also be happy to help – my biggest tip is plan ahead – I plan a week ahead – using an app, you’re less likely to stray if it’s planned in and if you do it a week ahead you can plan your shopping round it too and then you can just buy what you need. Also you can run ideas past us and we’ll be able to tell you if it’s a good choice or a substitute for it!
Lauren xx