Nutritional Information

• Suggested Eating Plan
• Suggested Short Shopping List
• Energy currency
• What proportion should I eat?

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Suggested Eating Plan

Breakfast

• Rolled oats –w- berries (frozen off-season) OR
  
• Natural muesli –w- natural yoghurt, honey, fresh fruit OR
  
• Rye toast/essene bread –w- avocado & tomato OR
  
• Rye toast/essene bread –w- poached eggs

Snax

• Natural nuts (not peanuts)
  
• berries/dried fruit (avoid brands with sulphur dioxide & preservatives)
  
• Fresh fruit
  
• Yoghurt
  
• Skinless chicken
  
• Freshly squeezed vegetable juice
  
• Celery/carrot/cucumber chopped up with a fresh natural hommus dip
  
• Olives, sun-dried tomatoes, rice crackers

Lunch (Main meal)

• Chicken, fish, meat, tuna
  
• Brown rice
  
• Salad & vegetables
  
• Essene bread with avocado, tomato tuna etc

Sweet Cravings

• Dried apricots
  
• Dried figs
  
• Essene bread with honey
  
• Grapes
  
• Fruit

Dinner

• As for lunch in smaller portion size
  
• Exclude potatoes, white rice, pumpkin or pasta for weight loss.
• Avoid too many carbs at night

Desserts

• Fresh fruit salad
  
• Yoghurt
  
• Frozen Fruit ice cream made from frozen bananas, mangoes blueberries etc

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Suggested Short Shopping List

Always think “was it around 2000 years ago?
How much have humans interfered?”
Buy organic as much as possible.

• Vegetables and Fruits
• Wholegrain rye or essene bread
• A variety of other grain based products
• Lean Meat, oily fish, pulses (dried and canned)
• Low-fat dairy items or alternatives
• Mixed nuts and seeds
• Cold pressed oils
• Handy snack foods (in addition to nuts fruit etc) i.e. Nutritious dips, olives celery sticks sun dried tomatoes sultanas etc
  
  Click here to see the full list >

 

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Energy currency

 

Calories	Kilojules
Carbohydrates	17kj (4cals) per gram
Protein	16kj (4 cals) per gram
Fat	37kj (9cals) per gram
Alcohol	27kj (7cals) per gram

Carbohydrates Starchy vegetables Grains, rice, oats etc Legumes Fruit Milk Yogurt Honey, Jam and Syrup Sugar, lollies, soft drinks and cakes

Proteins Meat Legumes Eggs Milk Yogurt Cheese Grains

Fats Nuts Seeds Oils Butter Lard Margarine Meat Eggs Dairy foods

 

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What proportion should I eat?

• 40% Vegies and Fruit
• 40% Proteins and carbs
• 10% healthy fats
• 10% Treats

 

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