FOOD PLAN 12-D Copyright 2003-2009. David McDonagh. All rights reserved. CRITICAL INSTRUCTIONS Please check very carefully. If you are allergic to any food or think you might be allergic to any food in this As best you can keep meals 2.5 to 3.5 hours apart. Where necessary please weigh foods until you get a good eye for portion size. Try to eat all the foods listed at a given meal. Filling your food log is absolutely vital for your success. Please put a if you have taken the food and an if you leave it out for any reason BREAKFAST 1oz (30g) of cereal with skimmed milk 1 boiled or poached organic egg SNACK 1 & 2 tomatoes LUNCH Wholegrain bread chicken, turkey or tuna sandwich (2 slices of bread). No butter. Small amount of low-fat mayonnaise SNACK 2 1oz (30g) of all-bran or porridge with skimmed milk DINNER 4oz (120g) fish or poultry or seafood 2oz (60g) of wholegrain rice or pasta or 1 potato 3oz (90g) of mixed vegetables (cooked or salad) YOUR FOOD CHOICES FOR THIS PLAN Seafood/Fish/Poultry Options Chicken, Turkey, Duck, Tuna, Salmon, Cod, Sole, kfish, Haddock, Crab, Shrimp, Mussels, Prawns grapes, 3 dried apricots, 1 kiwi, 1 big slice of watermelon, half a small cantaloupe melon, 1 small grapefruit, 1 large punnet of strawberries, blackberries, Porridge, Ready Brek, All Bran, Alpen Muesli, Natural Muesli, Oatabix, Weetabix, Branflakes, Raisin Bran IF YOU DO BREAK OUT, PLEASE LOG IT CAREFULLY FOR CONTROL PURPOSES
Food PLAN 12-F Copyright 2011. David McDonagh. All rights reserved. Precision Weight Loss Critical Instructions g Please check very carefully. If you are allergic to any food or think you might be allergic to any food in this g As best you can keep meals 3 to 4 hours hours apart. g Where necessary please weigh foods until you get a good eye for portion size. g Try to eat all the foods listed at a given meal. g Filling your food log is absolutely vital for your success. Please put a 4 if you have taken the food and an 8 if you leave it out for any reason Breakfast 1 boiled or poached organic egg 2 Ryvita with 1oz (30g) of low fat cottage cheese Snack 1 2 high fibre cracker bread with 0.5 oz (15g) of low fat cottage cheese Lunch 5oz (150ml) of vegetable soup OR 5oz (150g) of mixed vegetables 3oz (90g) fish or poultry or seafood 1 portion of fruit Dinner 5oz (150g) of mixed vegetables (cooked or salad) 5oz (150g) of poultry or fish or seafood Snack 2 2 wholegrain pita bread with 3oz (90g) of tuna or salmon Your food choices for this plan Seafood/Fish/Poultry Options Chicken, Turkey, Duck, Tuna, Salmon, Cod, Sole, kfish, Haddock, Crab, Shrimp, Mussels, Prawns If you do break out, please log it carefully for control purposes grapes, 3 dried apricots, 1 kiwi, 1 big slice of watermelon, half a small cantaloupe melon, 1 small grapefruit, 1 large punnet of strawberries, blackberries, blueberries or raspberries
Food PLAN 12-CC Copyright 2011. David McDonagh. All rights reserved. Precision Weight Loss Critical Instructions g Please check very carefully. If you are allergic to any food or think you might be allergic to any food in this g As best you can keep meals 3 to 4 hours hours apart. g Where necessary please weigh foods until you get a good eye for portion size. g Try to eat all the foods listed at a given meal. g Filling your food log is absolutely vital for your success. Please put a 4 if you have taken the food and an 8 if you leave it out for any reason Breakfast 2oz (56g) porridge or ready brek with low-fat milk 0.7oz (20g) sunflower or sesame seeds Snack 1 Lunch 4oz (112g) of tuna or 2.5oz (70g) chicken Plenty of salad vegetables Snack 2 1 portion of fruit 4 ryvita crackerbread with 2 triangles laughing cow light cheese spread Dinner 1 poached or boiled organic egg 2 grilled potato waffles Your food choices for this plan - 1 apple - 1 pear - 1 orange - half a banana - 4 plums - 10 grapes - 3 dried apricots - 1 kiwi - 1 big slice of watermelon - half a small cantaloupe melon - 1 small grapefruit - 1 large punnet of strawberries, blackberries, If you do break out, please log it carefully for control purposes
FOOD PLAN 12-EE Copyright 2003-2009. David McDonagh. All rights reserved. CRITICAL INSTRUCTIONS Please check very carefully. If you are allergic to any food or think you might be allergic to any food in this As best you can keep meals 3 to 4 hours apart. Where necessary please weigh foods until you get a good eye for portion size. Try to eat all the foods listed at a given meal. Filling your food log is absolutely vital for your success. Please put a if you have taken the food and an if you leave it out for any reason BREAKFAST 1oz (30g) cereal made with water only SNACK 1 1 low-fat plain yoghurt LUNCH 3oz (90g) of fish or poultry 10oz (300 ml) of vegetable soup OR 5oz (150g) of mixed vegetables (cooked or salad) DINNER 5oz (150g) of fish or poultry 5oz (150g) of mixed vegetables (cooked or salad) 2 potatoes SNACK 2 2 plain Ryvita with 1oz (30g) of low fat cottage cheese YOUR FOOD CHOICES FOR THIS PLAN Fish/Poultry Options Chicken, Turkey, Salmon, Cod, Sole, kfish, Haddock grapes, 3 dried apricots, 1 kiwi, 1 big slice of watermelon, half a small cantaloupe melon, 1 small grapefruit, 1 large punnet of strawberries, blackberries, Porridge, Pure Rice flake cereal(get at Health Store), Ready Brek IF YOU DO BREAK OUT, PLEASE LOG IT CAREFULLY FOR CONTROL PURPOSES
FOOD PLAN 12-D Copyright 2003-2009. David McDonagh. All rights reserved. CRITICAL INSTRUCTIONS Please check very carefully. If you are allergic to any food or think you might be allergic to any food in this As best you can keep meals 2.5 to 3.5 hours apart. Where necessary please weigh foods until you get a good eye for portion size. Try to eat all the foods listed at a given meal. Filling your food log is absolutely vital for your success. Please put a if you have taken the food and an if you leave it out for any reason BREAKFAST 1oz (30g) of cereal with skimmed milk 1 boiled or poached organic egg SNACK 1 & 2 tomatoes LUNCH Wholegrain bread chicken, turkey or tuna sandwich (2 slices of bread). No butter. Small amount of low-fat mayonnaise SNACK 2 1oz (30g) of all-bran or porridge with skimmed milk DINNER 4oz (120g) fish or poultry or seafood 2oz (60g) of wholegrain rice or pasta or 1 potato 3oz (90g) of mixed vegetables (cooked or salad) YOUR FOOD CHOICES FOR THIS PLAN Seafood/Fish/Poultry Options Chicken, Turkey, Duck, Tuna, Salmon, Cod, Sole, kfish, Haddock, Crab, Shrimp, Mussels, Prawns grapes, 3 dried apricots, 1 kiwi, 1 big slice of watermelon, half a small cantaloupe melon, 1 small grapefruit, 1 large punnet of strawberries, blackberries, Porridge, Ready Brek, All Bran, Alpen Muesli, Natural Muesli, Oatabix, Weetabix, Branflakes, Raisin Bran IF YOU DO BREAK OUT, PLEASE LOG IT CAREFULLY FOR CONTROL PURPOSES
Food PLAN 12-FF Copyright 2011. David McDonagh. All rights reserved. Precision Weight Loss Critical Instructions g Please check very carefully. If you are allergic to any food or think you might be allergic to any food in this g As best you can keep meals 3 to 4 hours hours apart. g Where necessary please weigh foods until you get a good eye for portion size. g Try to eat all the foods listed at a given meal. g Filling your food log is absolutely vital for your success. Please put a 4 if you have taken the food and an 8 if you leave it out for any reason BREAKFAST 2oz (60g) cereal made with water 1oz organic nuts or seed SNACK 1 1 banana & 1 other portion of fruit Lunch 3oz (90g) of fish or poultry 5oz (150g) of mixed vegetables (cooked or salad) 1oz (30g) of boiled wholegrain rice or 1 potato SNACK 2 2 tomatoes or 6 cherry tomatoes DINNER 5oz (150g) of fish or poultry 5oz (150g) of mixed vegetables 5oz (150g) of fresh lentils, peas or beans Your food choices for this plan Fish/Poultry Options Chicken, Turkey, Salmon, Cod, Sole, kfish, Haddock 1 apple, 1 pear, 1 orange, half a banana, 4 plums, 10 grapes, 3 dried apricots, 1 kiwi, 1 big slice of watermelon, half a small cantaloupe melon, 1 small grapefruit, 1 large punnet of strawberries, blackberries, If you do break out, please log it carefully for control purposes Porridge, Ready Brek, Millet Flakes,Rice Flakes or Barley Flakes (get these last 3 at health stores) Nut & Seed Options Brazil nuts, Walnuts, Almonds, flower seeds, Sesame seeds