Alibongo
Happily pro pointing!
Not a problem, it is really hard without the book. You have the food lists, but there is also a lot of blurb that goes along with it.
Don't forget you can cook all your fruit and veg from this week, so the week 4 stuff might not sound nice raw, but being able to cook it now opens things up a lot.
Stir frys using stock to fry. You can steam veg to go with your protien meal, or have something like, 1 scrambled egg, rasher lean bacon, 'fried' mushrooms, grilled tomato. Stuffed aubergines, tomatoes peppers or mushrooms. The korma recipe from week 4 is lovely, and very nice served in a portobello mushroom.
You should have 1 protein meal, 1 snack of up to 250g veg, so you could have that as a salad or stir fry for lunch. 2 foodpacks and 3L water. You can have fruit, yoghurt and jelly whenever. There is no limit to jelly, my LLC says 2-3 yoghurt (200-300g) and 3 fruit.
Your fruit and veg can be fresh, frozen, canned or bottled, but make sure it is canned in water only, not sugar or syrup.
You can have any low cal drinks now, including squash or fizzy diet drinks.
At week 4 you should be having around 900 cals per day. You need to try and up it a little each week so your metabolism can increase gradually. It is worth keeping a check on it as I found I was eating a lot less than I should have been. I use a great cal counter website Food Focus - Permanent Weight Loss but there are a lot out there that do similar. I found this one has a very good food database.
I would say the tuna/cottage cheese is fine.
As for the yoghurt, it is really up to you, if you would rather have the extra fruit, then don't have 2 whole yoghurts a day, maybe have 1.5, but check out your cal intake as well and see how you are doing.
You can have any fruit juice as long as it is from your fruit list and doesn't have added sugar. There are more fruits added in week 6.
Orange I find very good for constipation, there is 150ml per 1 fruit serving.
Just shout if you have any more Qs.
Don't forget you can cook all your fruit and veg from this week, so the week 4 stuff might not sound nice raw, but being able to cook it now opens things up a lot.
Stir frys using stock to fry. You can steam veg to go with your protien meal, or have something like, 1 scrambled egg, rasher lean bacon, 'fried' mushrooms, grilled tomato. Stuffed aubergines, tomatoes peppers or mushrooms. The korma recipe from week 4 is lovely, and very nice served in a portobello mushroom.
You should have 1 protein meal, 1 snack of up to 250g veg, so you could have that as a salad or stir fry for lunch. 2 foodpacks and 3L water. You can have fruit, yoghurt and jelly whenever. There is no limit to jelly, my LLC says 2-3 yoghurt (200-300g) and 3 fruit.
Your fruit and veg can be fresh, frozen, canned or bottled, but make sure it is canned in water only, not sugar or syrup.
You can have any low cal drinks now, including squash or fizzy diet drinks.
At week 4 you should be having around 900 cals per day. You need to try and up it a little each week so your metabolism can increase gradually. It is worth keeping a check on it as I found I was eating a lot less than I should have been. I use a great cal counter website Food Focus - Permanent Weight Loss but there are a lot out there that do similar. I found this one has a very good food database.
I would say the tuna/cottage cheese is fine.
As for the yoghurt, it is really up to you, if you would rather have the extra fruit, then don't have 2 whole yoghurts a day, maybe have 1.5, but check out your cal intake as well and see how you are doing.
You can have any fruit juice as long as it is from your fruit list and doesn't have added sugar. There are more fruits added in week 6.
Orange I find very good for constipation, there is 150ml per 1 fruit serving.
Just shout if you have any more Qs.
