VARIETY IS THE SPICE OF LIFE and successful slimmers eat a wide variety of foods.
We recommend that when following a healthy eating plan with weight loss goals women should consume no more than 1500 calories per day and men no more than 2000 calories per day.
For your information we have listed weekly and daily food allowances for each major food group. These food tables state which foods you should eat and in what quantities, allowing you to set your own meal plans according to your likes and dislikes.
Note that recommended foods may contain nuts or shellfish. Please take extra care if you suffer from any food allergy.
WEEKLY ALLOWANCES
Fat allowance
Butter or margarine – half a standard pack (112grams)
DAILY ALLOWANCES
Egg allowance (optional) – 1 medium sized must not be fried.
Milk allowance – 2 portions
Each option represents ONE portion of your daily allowance
| 140 ml (1/4 pint) full cream milk |
Small carton natural yoghurt |
| 210ml semi-skimmed milk |
Small carton fruit yoghurt |
| 280ml (1/2 pint) skimmed milk |
280ml (1/2 pint) skimmed milk |
Cheese allowance – 1 portions
Each option represents ONE portion of your daily allowance
| Caerphilly |
Gruyere |
| Camembert |
Leicester |
| Cheddar |
Parmesan |
| Cheshire |
Roquefort |
| Cottage Cheese (small tub-112 g) |
Smoked Austrian |
| Danish Blue |
Stilton |
| Edam |
Wensleydale |
Carbohydrate allowance – 3 portions
Each option represents ONE portion of your daily allowance
| Bread (wholemeal ) x 1 slice |
Porridge (dry weight) x 1 teacup |
| Biscuits (plain) x 2 |
Potato |
| Cereal (no sugar) x 1 teacup |
Rice (cooked weight) x ½ teacup |
| Crispbread (wholemeal) x 2 |
Sweet potato |
| Cream cracker x 2 |
Water biscuits x 2 |
Protein allowance – 1 portion must not be fried
Each option represents ONE portion of your daily allowance
Meat & Poultry
1 portion = size of 1 pack of playing cards |
Fish
1 portion = size of your open hand |
Vegetarian
Unrestricted amount |
| Beef |
Crab |
Black eyed beans |
| Chicken |
Cod |
Cannellini beans |
| Corned Beef |
Haddock |
Kidney beans |
| Kidney |
Halibut |
Lentils |
| Lamb |
Hake |
Nuts |
| Liver |
Herring |
Pinto Beans |
| Pheasant |
Kippers |
Quorn |
| Pork |
Lobster |
Seeds |
| Rabbit |
Mackerel |
Tofu |
| Tripe |
Mussels |
|
| Turkey |
Oysters |
|
| Veal |
Pilchards |
|
| Venison |
Prawns |
|
|
Salmon |
|
|
Sardines |
|
|
Shrimp |
|
|
Trout |
|
|
Tuna |
|
Fruit allowance – 3 portions daily
Each option represents ONE portion of your daily allowance
| Apple x 1 |
Kiwi x 1 |
| Apricot x 2 fresh |
Orange x 1 |
| Banana x 1 small |
Peach x 1 |
| Blackberries x1 teacupful |
Pear x 1 |
| Blueberries x1 teacupful |
Pineapple x 1 slice |
| Cherries x 2 teacups |
Plum x 2 |
| Cooking Apple x 1 |
Pomegranate x 1 small |
| Cranberries x1 teacupful |
Raisins x ½ teacup |
| Damson plums x 1 teacup |
Raspberries x 1 teacup |
| Dates x 4 |
Rhubarb x 1 teacup |
| Gooseberries x 1 teacup |
Sultanas x ½ teacup |
| Grapefruit x 1/2 |
Strawberries x 2 teacups |
| Grapes x 1 teacup |
Tangerines x 2 |
| Melon x 1 slice |
Unsweetened juice x 1 small glass |
Vegetables – unrestricted amounts – eat as much as you want!
| Artichokes |
Lettuce |
| Asparagus |
Marrow |
| Aubergine |
Mushrooms |
| Beetroot |
Onions |
| Broccoli |
Parsley |
| Brussels Sprouts |
Parsnip |
| Cabbage |
Peppers |
| Cauliflower |
Pickles |
| Carrots |
Radish |
| Celery |
Runner beans |
| Courgettes |
Spinach |
| Cucumber |
Spring Onions |
| French beans |
Swede |
| Leeks |
Tomatoes |
The following foods should be consumed in moderation only: Avocado, baked beans (small can), beans (broad/butter/haricot), chickpeas, peas, sweetcorn.
Avoid refined sugars such as white sugar, brown sugar, corn syrup (used in soft drinks), maple syrup, sweets, etc.
Soups: All soups must be made with stock cubes and vegetables only. Cream soups can be made if you use part of your daily milk allowance. Vegetable soups can be consumed at any time and make a great healthy snack.
Acceptable seasonings: Salt, pepper, vinegar, mustard, herbs, spices, stock cubes, Worcestershire sauce.
Acceptable drinks: Tea (any variety including herb teas), coffee, Bovril, Oxo, Marmite, vegetable/tomato juice, lemon juice, water, soda water, diet drinks, low calorie tonic. You should drink at least 8 large glasses of water a day.
IMPORTANT POINTS TO NOTE
- Weekly allowance must be consumed within one week.
- Daily allowance must be consumed within one 24 hour period.
- Eat at least three meals a day. You can eat more often as long as you eat within your allowance.
- If a food does not appear within the food tables do not eat without prior consultation.
- Drink 1.5 litres of water per day. A large glass with every meal is great for your digestion and will help you to feel full.
Daily Portion Allowance by Food Group
The TrimSecrets 5 Step Slimming Plan encourages you to eat a variety of foods from all the major groups. The table below illustrates your total daily portion allowance per food group. Each shaded box represents one portion of that specific food group. Use the food tables to choose your portions and plan your breakfast, lunch and dinner.
