What a typical day looks like...
When you follow the 6000kj a day plan you will eat:
1.5 units a day of breads, cereals and legumes. One unit can be 30g of cereal, a thin slice of fruit bread or half a small wholemeal scone.
For lunch, you have one unit of lean fish, meat, chicken, eggs or tofu, and a further 1.5 units of these foods at dinner. A unit can be 100g of cooked lean meat or fish, two eggs or 100g of tofu.
You eat 3 units of dairy – a unit could be 200ml of skim milk, 100g low-fat Greek yoghurt or 55g ricotta.
It’s important to eat at least 5 units of low-to-moderate carbohydrate vegetables. One unit could be one cup (150g) of salad vegetables or ½ cup of cooked vegetables.
You need 10 units of healthy fats each day. One unit is 20g of avocado, 10g of nuts, a tablespoon of hummus, or a teaspoon of olive, grapeseed or sunflower oil.
You’re allowed two indulgence units each week – this could be 20g of chocolate, a 20g packet of chips, or a 150ml glass of wine. After week 7 you can have an extra 20g of carbohydrates. #