Include the salad / vegetable unit each day and then chose from the light meals, Main meals and snacks sections to make up your total daily allowance.
Choose at least 18 units per day from the light meals and main meal sections.
If there are any MINOR parts to a meal that you do not enjoy (eg the hazelnuts in Option 7, the Worcester sauce in Option 10 etc) then you can miss them out but it IS Important NOT to add anything else to the meal choice.
Vary your choices Drink at least 500mls of water during each morning, afternoon & evening
Healthy alcohol limits are 2 – 3 units a day for women or 3 – 4 units a day for men 1 unit of alcohol = pint lager or beer, 25mls of spirit, 100mls of wine.
Make your choices on your Fast Forward Meal planner at the beginning of the week And then stick to them like glue.
Salad/Vegetable Unit.
Choose one salad/Vegetable Unit each day without counting it as a unit.
Extra Salad/Vegetable can be added as a 1 unit snack, choose either the complete. Salad option or one of the vegetable options.
Salad Option is: 1 tomato, cucumber, celery & salad leaves.
Vegetable Option is: 113g/4 oz raw weight brussel sprouts Or 142g/5 oz raw weight carrots or cauliflower or broccoli or mange-tout Or 198g/7oz raw weight asparagus or green beans or cabbage Or 227g/ raw weight leeks or courgettes
5 UNIT MEALS.
half fresh grapefruit followed by 2 weetabix served with 200mls skimmed milk 2 rashers bacn (very lean, well grilled) served with 2 small slices wholemeal bread(400g loaf).
2 small slices wholemeal bread (400g loaf) toasted and topped with 2 level teaspoons of jam or marmalade or honey plus 1 medium banana.
2 small slices wholemeal bread (400g loaf) toasted and topped with 2 poached eggs.
42g/1 1/2oz cornflakes topped with 8 strawberries and served with 200mls skimmed milk.
1 kiwi fruit, I medium banana, 8 strawberries, 5oz melon chopped & topped with 125g pot of very low fat natural yogurt.
42g 1 1/2oz mueseli topped with 5 hazelnuts & 200mls skimmed milk.
1 x 75g bagel topped with 2 level tbsps of Quark served with 6 cherry tomatoes.
1 medium banana + 1 apple + 1 orange (or pear or nectarine) plus 1 satsuma (or plum or kiwi).
2 small slices wholemeal bread (400g loaf) toasted & topped with 42g 1 1/2oz reduced cheddar cheese & dash Worcestershire sauce + 1 plum.
2 small slices wholemeal bread (400g loaf) toasted & topped with 142g/ 5oz baked beans canned in tomato sauce + 1 satsuma.
a selection of mixed salad leaves topped with 8 cherry tomatoes plus 42g/ 1 1/2oz feta cheese, cubed + 7 olives and a mini pitta bread.
227g/8oz jacket potato (raw weight) filled with 85g/3 oz tuna in brine plus 2 level tbsps of sweetcorn served with mixed salad leaves.
2 small slices wholemeal bread (400g loaf) filled with 57g/ 2 oz chicken without skin watercress and 1 level tbsp reduced calorie mayonnaise.
turkey or quorn stir fry made with 113g/4 oz turkey or quorn chunks 57g/ 2 oz broccoli florets, 57g/2 oz baby whole sweetcorn 57g/2 oz beansprouts 57g/ 2 oz mange~tout & half a pepper cooked with 1 tsp.
Groundnut oil 2 tsps. Soy sauce 1 tsp. Finely chopped fresh root ginger.
8 UNIT MAIN MEALS
113g/ 4 oz salmon steak, cooked without fat, served with 170g/6oz new potatoes boiled in skins, + 85g/ 3 oz green beans& 113g/4 oz courgettes.
choose any convenience ready meal that contains up to 350 calories + 1 apple.
Prawn or Quorn stir fry made with 113g/ 40z prawns, or or quorn chunks, 1 small onion, half a red pepper, 57g/2 oz broccoli florets, 57g/ 2 oz baby whole sweetcorn 1 tbsp.
Dry sherry, 1 tbsp. Soy sauce & 1 oz dry noodles (dry weight) Plus 113g/ 4 oz fresh raspberries topped with 4 level tbsps. Very low fat natural from/frais.
Pasta & chunky tomato sauce made with 57g/ 2 oz pasta (dry weight) 198g/ 7 oz chopped canned tomatoes, 6 button mushrooms, 1 small onion, 1 clove garlic, (optional) mixed herbs, seasoning 2 sticks of celery, I medium courgette, half pepper & 10 olives + 55g pot Cadburyв 95% fat free chocolate mousse.
85g/ 3 oz roast pork very lean (or roast chicken without skin) served with 170g/ 6 oz potatoes boiled or mashed, 85g/ 3 oz carrots, 85g/ 3 oz savoy cabbage, 85g/ 3 oz cauliflower florets & 1 level tbsp.
Apple sauce Chilli & Rice made with 57g/ 2oz very lean minced beef or turkey mince 1 small onion, 2 heaped tbsps. Canned red kidney beans, chilli powder paprika, 1 clove garlic (optional) & seasoning served with 57g/2 oz rice dry weight 227g/ 8 oz jacket potato (raw eight) filled with 198g/ 7 oz Sainsbury or Safeways or Tesco mixed beans in spicy sauce canned served with mixed salad leaves, 113g/4 oz cucumber, 2 sticks celery, ВЅ pepper & 6 cherry tomatoes plus 142lms/ Вј pint sugar free jelly served with 6 strawberries topped with 2 level tbsp aerosol cream.
EXTRAS
In addition to your daily total Units you can have any of the following for free Black coffee or tea (with sweetener if desired)
Fruit and herbal teas
Low calorie carbonated drinks
Low calorie squashes
Water
Lemon & lime juice
Fat free vinaigrette style salad dressing
Fat free French style dressing
Soy sauce
Tabasco sauce
Vinegar
Herbs, spices & seasoning
1 UNIT SNACKS
1 medium apple
2 satsumas or 2 plums
1 jaffa cake
2 morning coffee or rich tea finger biscuits
1 level tablespoon grated parmesan
1 small slice wholemeal bread (400g loaf)
1 sachet Cadbury highlights chocolate drink
113g/ 4 oz fresh cherries
142mls Вј pint skimmed milk
100g/ 3 ВЅ oz very low fat natural fromage frais or yogurt
17g/6oz blackberries or raspberries or strawberries
2 level tablespoons tomato ketchup or brown sauce
1 level tablespoon reduced calorie mayonnaise
1 level teaspoon oil
14g/ ВЅ oz very low fat margarine
any 1 choice from the salad / vegetable unit list
142mls/ Вј pint gravy, granules made without fat
2 UNIT SNACKS
1 dessertspoon oil
14g/ ВЅ oz butter or full fat margarine
28g very low fat margarine
1 level tablespoon mayonnaise
2 level tablespoons reduced calorie mayonnaise
1 medium banana
1 medium apple & 1 medium orange or nectarine
1 medium pear & 1 kiwi or 1 satsuma
113g/ 4 oz grapes & 1 medium peach or 2 plums
227g/8 oz melon (without skin) with 2 breadsticks or 2 cheese thin biscuits
4 morning coffee or rich tea fingers biscuits or 2 jaffa cakes or gingernuts
or rich tea or shorties or fruit shortcakes or 1 chocolate digestive
any yogurt or fromage frais 100 calorie or below per pot
284mls/ ВЅ pint skimmed milk or 200mls semi skimmed milk
1 fun size chocolate bar
142mls Вј pint glass of wine or 284mls/ ВЅ pint glass beer or
2 x 25mls measures spirits (vodka, whisky, bacardi, gin etc)
1 small bag Walkers french fries or skips crisps
2 wholemeal crispbread topped with 28g 1 oz very low fat cheese + small tomato
1 x 42g/ 1 ВЅ oz crumpet, toasted topped with 1 level teaspoon of jam
170g/ 6 oz strawberries, raspberries or blackberries served with 7 level tablespoons
very low fat natural yogurt or fromage frais
2 cream crackers served with 1 standard dairylea cheese triangle
5 brazil nuts or 5 walnuts halves or 12 peanuts or 10 cashew nuts or almonds
28g/ 1 oz feta cheese and 10 olives
2 small slices wholemeal bread (400g loaf)
113g/4 oz baked beans in tomato sauce
1 sachet cadburys highlights chocolate drink plus 2 chocolate finger biscuits
28g/ 1 oz brie or camembert or Danish blue or edam or haloumi or mozzarella or
reduced cheddar or soya cheddar
42g/ 1 ВЅ feta or reduced fat Cheshire or red. Fat mozzarella or red. Fat Leicester
113g/ 4 oz low fat cottage cheese.
See Also
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