What you can eat if you are giving up sugar – including pizza and cheese on toast

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Yesterday I introduced you to my 66-day food plan, which I ­designed to help you break up with sugar and forge a positive relationship with food.

This program has worked for ­thousands of people who had never before found sustainable success.

Once you’ve completed 66 days ­sugar free, you should be feeling good. Maybe you’ll even be moving toward acceptance that this can be a far better life than you could have imagined.

I’m not going to say I told you so…

YOUR MEAL PLAN

What is a serving?

VEG: A serving is typically three cups raw or two cups cooked. But let’s be honest, your relationship with food didn’t get dysfunctional because of too much veg, so if you want a little more, go for it.

FAT: One tablespoon of butter, oil, mayonnaise or tahini, three tablespoons of guacamole or sour cream.

Weight loss expert Molly Carmel

CARBS: One serving equals half a cup of porridge, cooked rice or quinoa, four ounces of cooked potato, sweet potato or butternut squash, one cup of peas or four tablespoons hummus.

PROTEIN: Not all protein choices are created equal. One serving of protein is the equivalent of one ounce of beef, pork, lamb, dark-meat chicken, tofu, salmon or cheese; or two ounces of turkey, white-meat chicken, fish or shellfish (not salmon); or cold cuts, one egg, three egg whites, half a cup low-fat plain yogurt or a tablespoon of nut butter.

SHOPPING LIST

What to buy before you start:

Wasa Husman Rye Crispbread, £1.99 (ocado.com)

Organic Ezekiel 4.9 Sprouted Wholegrain Bread 680g, £4.59 (foodforlifeuk.com)

Organic Ezekiel 4.9 Sprouted Whole Grain Tortillas 320g, £2.99 (foodforlifeuk.com)

Total 2% low-fat Greek strained yoghurt 500g, Waitrose, £2 (waitrose.com)

Home Stainless Steel Measuring Cups, Sainsbury’s, £6.50 (sainsburys.co.uk)

Home Large Spiralizer, Argos, £15 (argos.co.uk)

LUNCH AND DINNER (choose two a day)

Try-a-stir fry

3-5oz extra-firm tofu, cubed

8oz frozen stir fry vegetables, cooked according to manufacturer’s instructions

1 tbsp soy sauce

1 tbsp toasted sesame oil

1⁄2 cup cooked brown rice

Spray pan with cooking spray and heat over medium-high heat.

Arrange the tofu in a single layer in the hot pan, and let it sear/cook for 1 minute.

Stir-fry tofu for another minute.

Next, stir in the cooked veg, add the soy sauce, toasted sesame oil and cooked brown rice.

Cook all together for another 3 to 4 minutes and serve.

Stuffed lettuce wraps

Butter lettuce

 

4 butter lettuce leaves

4 tbsp hummus

8oz turkey ham

1 egg, hard-boiled

4oz onion, chopped

1 tomato, chopped

Salt and pepper

4oz crunchy vegetables
(eg green or red pepper)

1 tbsp no-sugar dressing

Line each of the lettuce leaves with 1tbsp of hummus.

Fill each one with 2oz chopped turkey ham.

Chop up the egg and mix with the tomato and onion.

Add the chopped egg mixture to each butter lettuce leaf.

Season to taste with salt and pepper.

Serve with crunchy vegetables like green and red pepper on the side and dip them into 1tbsp of your favourite sugar-free salad dressing.

Pizzalicious

No sugar!

 

1 Ezekiel wrap

1⁄2 cup low fat cottage cheese

1⁄3 tomato sauce

1⁄4 cup light shredded mozzarella cheese

1 oz beef mince, cooked
(or 2oz chicken mince)

Chopped vegetables

2 cups mixed greens

1 tbsp sugar-free salad dressing

Preheat oven to 350F. Bake the wrap for 5 minutes.

Mix the cottage cheese with the tomato sauce and spread over the baked wrap.

Top with the mozzarella, mince and chopped vegetables (cooked or raw).

Bake for 8 to 10 minutes.

Serve with a side of mixed greens tossed with your favourite sugar-free dressing.

Fish delish

Sugar is tasty – but too much is bad for you

 

6oz fillet of fish (not salmon)

1 tbsp melted butter or olive oil

1 tbsp lemon juice

1⁄2 tsp garlic powder

Salt and pepper

1 tbsp capers, drained

1⁄8 tsp oregano

Dash of paprika

1 tbsp olive oil

12oz bag of steamed vegetables

1⁄2 cup cooked brown rice

Preheat oven to 400F.

Place the fish in an ungreased 8inch square baking dish.

In a small bowl, combine the melted butter, lemon juice, garlic powder and salt.

Pour over the fillet. Sprinkle with capers, oregano, and paprika.

Bake, uncovered, for 10 to 15 minutes or until the fish flakes easily with a fork.

Cook steamed vegetables according to package instructions.

Plate the fish with the cooked brown rice and vegetables.

Prawn salad

In a large bowl, combine chopped romaine lettuce, 6-8oz chopped and cooked king prawns, 1 sliced hard-boiled egg, cherry tomatoes and chopped cucumber.

Toss with 2 tbsp sugar-free blue cheese dressing.

Courgetti bolognese


 

1 tbsp oil

3-5oz lean beef mince

1 cup tomato sauce

1 courgette, spiralized

3 tbsp sour cream

Heat a non-stick pan with the oil over medium heat until hot.

Add the mince and cook 3-4 minutes, breaking the beef into 1⁄2-inch crumbles and stirring occasionally until it’s browned and heated through.

Add 1⁄2 the tomato sauce to browned beef and cook for 1 minute.

Add 8oz courgetti (after spiralizing the courgette, place the courgetti in a colander with a few dashes of salt; let sit for 30 minutes, then squeeze gently to release extra water before stir frying for 5 minutes over a medium-high heat), and the rest of the tomato sauce.

Reduce heat to low and cook for another 5-10 minutes.

Top with sour cream to serve.

BREAKFAST (choose one a day)    

It’s time to go sugar-free

 

*Veg is optional at every breakfast

Cottage cheese tartine

Spread 1 cup of low fat cottage cheese on 1 piece of toasted Ezekiel bread (a flourless, nutrient-rich sugar-free bread made from wholegrains).

Top with medium banana (3oz) or a cup of sliced strawberries. Sprinkle with cinnamon.

Morning apple pie bowl

In a bowl, mix 1⁄2 cup cooked oats (1⁄3 cup dry) with 1⁄2 cup 2% unsweetened Greek yogurt. Sprinkle with cinnamon.

Top with 1tbsp chopped almonds and 1 sliced medium apple.

Nut butter to go

Spread 2tbsp almond butter over 2 pieces toasted Ezekiel bread.

Sweet potato with eggs

Place 2 fried eggs on top of 8oz cooked sweet potato.

Overnight chia pudding breakfast

In a jar, mix 2tbsp chia seeds, 1⁄2 cup 2% yogurt, 1⁄2 cup cooked quinoa or brown rice and a dash of vanilla.

Make in the evening, refrigerate and enjoy in the morning.

Breakfast-in-a-minute mug

In a mug, combine 2 eggs, 1oz feta cheese, 1⁄2 cup cooked oats (1⁄3 cup dry), spinach and diced red peppers and onions.

Microwave for 90 seconds.

Fresh tomatoes and Avocado

SNACKS (choose one a day)

Tomato and mozzarella “sandwich”

Slice up 1 beefsteak tomato.

Place 2oz sliced mozzarella cheese and fresh basil between tomato slices.

Drizzle with 1-2 tbsp balsamic vinegar. Add fresh ground pepper to taste.

Avocado and tomato salad

 

Slice 1⁄3 medium avocado (2oz) and 1 tomato.

Arrange avocado over the tomato slices.

Add 1 tbsp olive oil or no-sugar dressing and sprinkle with salt and pepper.

Cinnamon porridge

Mix 1⁄2 cup cooked oats (1⁄3 cup dry) with 1⁄2 cup ricotta cheese and sprinkle with cinnamon.

  • Breaking Up with Sugar by Molly Carmel (£14.99, Yellow Kite) is out now. Extract by Luisa Metcalfe





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