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Stefan's personal action plan
- Avoid the bakery at 6am, bring foods in from home
- At 10am to have a sandwich, 1 packet of crisps and 1 chocolate bar
- To have one lunch meal instead of two at 3pm
- To have evening meal at 6.30pm
- To address 'head hunger' if necessary eat according to portion guides.
- Shopping list – plan a week's meal plans
- Adjust times for visiting bakeries
- To aim to sleep longer at lunch time
Stage One
24 Bread, cereals, potato, rice, pasta, carbs
8 Meat, fish, eggs, pulses, nuts, protein
8 Milk and dairy foods
12 Vegetables
12 Fruit
8 Oil, dressings, spread
8 Extras for snacks or drinks
Breakfast
8 Cereals, carbs
3 Fruit
2 Milk and dairy foods
3 Carbs/starchy foods
2 Meat, fish etc
2 Extras
2 Dairy
Lunch
4 Carbs
6 Fruit/vegetables
2 Dairy
3 Meat, fish, protein
2 Carbs
2 Extras
Evening meal
4 Carbs
6 Fruit/vegetables
2 Dairy
3 Proteins
3 Carbs
3 Extras
Daily allowance of fats and oils 8
plus 9 further fruit and vegetable portions
Stage two
20 Bread, cereals, potato, rice, pasta, carbs
7 Meat, fish, eggs, pulses, nuts, protein
7 Milk and dairy foods
10 Vegetables
10 Fruit
7 Oil,dressings, spread
7 Extras for snacks or drinks
Breakfast
8 Cereals, carbs
3 Fruit
2 Dairy
2 Carbs/starchy foods
1 Meat, fish, protein
1 Extras
1 Milk, dairy
Lunch
4 Carbs
6 Fruit/vegetables
2 Milk and dairy
3 Meat, fish protein
Mid Afternoon
3 Extras
4 Carbs
6 Fruit/vegetables
2 Dairy
3 Proteins
Evening
2 Carbs
3 extras
Daily allowance of fats and oils 7
plus 5 further fruit and vegetable portions
Stage three
12 Bread, cereals, rice, pasta, carbs
4 Meat, fish, eggs, pulses, nuts, protein
4 Milk and dairy foods
6 Vegetables
6 Fruit
4 Oil, dressings, spread
4 Extras for snacks or drinks
4 Cereals, carbs
2 Fruit
1 Milk and dairy
Mid Morning
1 Fruit
1 Extra
Lunch
4 Carbs
4 Fruit/vegetables
1 Dairy
2 Meat, fish, protein
1 Extra
Evening meal
4 Carbs
4 Fruit/vegetables
2 Milk and dairy
2 Proteins
Evening
1 Fruit
1 Extra
Daily allowance of fats and oils 4 portions
Result
Stefan lost 1st 1lb
