Food examples for getting you started

  Figuring out which meals work best for you is a process and should be reached by following our guidelines. Please find below some examples to get your started. Always be open to try all types of food at different meals. What can be perceived as the typical meals (cereal for breakfast) is purely what marketers have pushed in front of us – there is no scientific evidence to demonstrate that cereals are the most ideal breakfast.

 

Baseline

Breakfast
  • Grilled organic bacon, poached egg, grilled tomato and mushrooms
  • Organic nuts and seeds with natural yoghurt
  • Salmon with spinach and green salad
  • Poached egg, cottage cheese and fresh tomato
Lunch
  • Green salad with seeds, chicken breast and avocado
  • Lamb cutlets, tomato, pickled onion, celery and cheese
  • Lentil salad, tuna steak and lemon
  • Grilled Salmon with mushroom, pepper and mixed beans
Dinner
  • Steak with spinach, peppers, mushrooms and rocket salad
  • Lean beef chilli, with fresh chilli peppers, chick peas and grated cheese
  • Grilled chicken stuffed with parmesan and mashed swede
  • Aubergines, courgette, mushroom, pepper and onion oven bake with chopped tomato and herbs
Snacks
  • Nuts (peanut, cashew, pistachio, almonds, brazil and pine)
  • Seeds (sunflower, pumpkin, flax, sesame)
  • Yoghurt
  • Left over from previous meal (particularly effective)
Organic food types

Beyond

Meals Columns A & B Columns B & C
Breakfast
  • Wholemeal toast with poached egg
  • Oatmeal cracker with salmon
  • Natural Yoghurt, fresh berries and seeds
  • Grilled chicken with salad
  • Omelette with green vegetables
  • Salmon, poached egg and cottage cheese
Lunch
  • Baked sweet potato with tuna
  • Fresh vegetable soup with rye crackers and butter
  • Cous cous with onion, sultanas, cardamom, spice and salad
  • Turkey salad with pine nuts, flax and sunflower seeds
  • Steak and red cabbage
  • Chicken drumsticks, green leafy salad and hummus
Dinner
  • Stuffed peppers with brown rice
  • Baked butternut squash with steamed vegetables
  • Pumpkin and sweet potato soup with rye crackers
  • Beef stir fry with bean sprouts, Kale, mushrooms and peppers
  • Chicken stuffed with parmesan, baked with chopped tomato, broccoli and chilli
  • Bean curry without rice
Snacks
  • Fruit (apples, pears, berries)
  • Sultanas
  • Rye cracker with butter
  • Nuts and seeds mix
  • Previous meal left over
  • Yoghurt

“Creating Chaos is part of the Change4Life movement. In order to maintain a healthy weight we need to both eat well and move more. Many families are making changes that will help them live healthier and longer lives. Visit Change4Life or call 0300 123 4567 for more information.”
Skills Active

Creating Chaos – Uniquely Effective

We all know the importance of exercise. We all know how vital it is to have the right diet. However, people with a specific goal such as weight loss or raising general fitness often only focus on either increased exercise or restricted diet. By making small changes to both your exercise regime and your nutrition, we have seen the benefits experienced by people just like you. The final part of the picture is commitment – we’re not talking about running to the top of a mountain at the crack of dawn, we’re talking about small, manageable and fun lifestyle adjustments that have powerful results when combining exercise, nutrition and commitment.



[[T_F]]Data Leak Prevention – Data Security Solutions – Information Theft Protection, Detection and Prevention Software Productstracefusion_signature=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[[T_F]]

A few pointers…

  • Exercise should be enjoyable – not a chore. We’ll show you ways to make being active something to look forward to.
  • Getting the right nutrition doesn’t mean going on a starvation diet – it means giving your body the right nutrition at the right times
  • Commitment is easiest to achieve when the changes that you make are small, but effective and achievable



[[T_F]]Data Leak Prevention – Data Security Solutions – Information Theft Protection, Detection and Prevention Software Productstracefusion_signature=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[[T_F]]