Download Oily-foods

WHAT IS A
PROTEIN/CARBOHYDRATE?
PROTEIN-RICH FOODS (choose organic and free-range,
whenever possible)
 Cottage cheese, low-fat natural yoghurt, unsweetened almond
milk, unsweetened soy yoghurt
 Chicken (no skin), turkey (no skin), turkey mince, lean cuts of
meat
 Mackerel, sardines, trout, cod, salmon, tuna, other fish
 Hummus, kidney beans, lentils, other beans and pulses
 Eggs (boiled/poached/scrambled)
 Quinoa (protein-rich grain)
 Buzz Shake Powder, hemp powder, Buddha’s Awakening
powder, Sun Warrior protein powder
CARBOHYDRATE-RICH FOODS
 Oats, no added sugar breakfast cereals, brown basmati rice,
brown rice, brown rice pasta, wholegrain pasta, spelt pasta,
quinoa, buckwheat noodles
 Potato (new, boiled or roasted), sweet potato
 Sweetcorn, corn on the cob, carrots, turnips, squash, beetroot,
parsnips
 Broad beans
 Rye bread, heavy grain bread, oat bread, sprouted bread,
other types of bread
 Oatcakes/quinoa crackers/buckwheat crackers/other
wholegrain crackers
 Fruit
NON-STARCHY VEGETABLE EXAMPLES
 Broccoli (tenderstem and regular), spinach, kale, brussel
sprouts, cabbage, cauliflower
 Courgettes, asparagus, aubergine
 Peas, runner beans, mangetout, beansprouts
 Cucumber, celery, peppers, fennel, radish, tomatoes
 Watercress shoots, alfalfa shoots, sprouted beans (Good 4U
brand, sold in Tesco)
 Endive/ little gem/ rocket/ watercress/spinach/romaine/ other
lettuce leaves
 All fresh herbs such as rosemary & basil
 Garlic, onions, ginger
OILS
 For salad dressing – cold pressed flaxseed oil, extra virgin
olive oil, good quality rapeseed oil, oils with specific flavour
such as walnut oil
 For cooking – coconut oil, standard olive oil, rapeseed oil