Hi caz1973. Well the first rule of this diet is no bad carbs, so sorry, the Weetabix has to go. No bread, rice, pasta, sugar, potato in any form, no processed foods like pastries and no cereals except real oats but only occasionally and only 20/25 gr serving. Also you have to be very careful with fruit and it can contain a lot of sugar and calories so stick to things like berries and an occasional apple. Look for vegetables that are grown above ground rather than below, so avoid parsnips, carrots (although I still eat them), celeriac, turnip or swede and sweet potatoes. Other things banned on this plan are anything that says it is low fat or low sugar as we find it is either chemically enhanced (the body cannot deal with it efficiently) or is has been packed with other things, like low fat contains more sugar and low sugar has cereals included. Sorry it is such a big list of not to eats so what can you eat.
If you go onto http://www.dietdoctor.com he has a visual of all the things that we can eat (although he is not associated with this diet he is very good) and you are talking about things like salads foods, courgette, peppers, cabbage, cauliflower, sprouts, kale, spinach, aubergine, broccoli, kale phew…. such a lot. Each occasionally avocado and nuts daily if you can stick to half a dozen. That’s all the greenish stuff. You can eat eggs, chicken, fish, beans, lentils, any meats but avoid processes meats like bacon or smoked meats, hams, sausages etc. Remember this is low carb, healthy fat, not high fat, this is not Atkins. Eat full fat foods like butter, cheese, cream, yoghurt (Greek is best for flavour), olive oil for dressings and rapeseed oil for cooking (and the butter). No margarine.
Most people try to keep carbs to less than 50 grams but under 100 is okay. You will not eat too much fat as, for example, no bread, no potatoes, what are you going to use the butter for, so you wont be using that much. Plus keeping to 800 calories will stop you from going mad with higher fat foods.
I am exhausting my list but I am sure there is lots more you can eat so here is an example of a couple of days for me.
B = 2 scrambled egg & grilled tomato (200 cals) – L = Spanish chickpea and spinach soup (210 cals) – D = chicken stirfry (340 cals) daily total is 750 calories, leaving 50 for a small snack if wanted.
B = no carb bircher (180 cals) – L = chickpea and hazelnut salad (270 cals) – D =skinny chilli (350 cals) daily total 800 calories.
B = grilled mushroom with poached egg (100 cals) – L = feta cheese salad with raspberries (270 cals) – D = vegi frittata (320 cals) daily total 690 calories.
Recipes are in the original BSD 800 book which I hope you have or can get for about £5 online.
Good luck and enjoy and I am sure you will have lots more questions, just ask.
