David Gillespie - Meal Plans

06 Oct 2011 6:02 AM

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Message # 716374

Deleted user

I have just read the book and am keen. Can anyone share there daily meal plans.

Thankyou

06 Oct 2011 9:18 AM

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Reply # 716452 on 716374

Anonymous

This is approximately what I eat.

Breakfast - 3 wheat biscuits (Coles brand, white box, no added sugar), 1 tablespoon unprocessed bran, microwaved with a cup or more of whole milk. Or a toasted wholemeal english muffin with 2 poached eggs.

Lunch - either some healthy greens with a tin of tuna, or a sandwich with meat, mayo and salad, or a tin of chunky soup with added veges, or 200g natural greek yoghurt with some berries.

Afternoon tea - 30g almonds, 10g 85% Lindt dark chocolate, sometimes a slice of cheese or 100g natural yoghurt if I'm hungry.

Dinner - Big hunka meat (usually 200-300g), with veges. I don't eat rice, pasta or much in the way of potatoes now, but sometimes I'll have something with noodles or some home-made pizza or burger.

06 Oct 2011 3:48 PM

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Reply # 716718 on 716374

Deleted user

Thankyou Nadine. That was helpful. Surprised by the lindt chocolate. Debbie

06 Oct 2011 6:41 PM

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Reply # 716823 on 716452

Deleted user

Nadine Tallon wrote:
This is approximately what I eat.

Breakfast - 3 wheat biscuits (Coles brand, white box, no added sugar), 1 tablespoon unprocessed bran, microwaved with a cup or more of whole milk. Or a toasted wholemeal english muffin with 2 poached eggs.

Lunch - either some healthy greens with a tin of tuna, or a sandwich with meat, mayo and salad, or a tin of chunky soup with added veges, or 200g natural greek yoghurt with some berries.

Afternoon tea - 30g almonds, 10g 85% Lindt dark chocolate, sometimes a slice of cheese or 100g natural yoghurt if I'm hungry.

Dinner - Big hunka meat (usually 200-300g), with veges. I don't eat rice, pasta or much in the way of potatoes now, but sometimes I'll have something with noodles or some home-made pizza or burger.

hi Nadine, so your comsumption of food dosent include daily friut....... do u eat any?

For breaky you can also buy "abundant Earth " puffed corn
sugar are <1grm /100grm ..... add some malt rice syrup and this is yummy.
I make a smoothie in the morning , sick of strawberries any other ideas for the drink.

06 Oct 2011 10:02 PM

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Reply # 716963 on 716374

Deleted user

My daily plan usually changes... but for the moment this is what I'm having...

Breaky - 1 boiled egg, 50g lean ham, 50g cottage cheese and 1 small roma tomato sliced

Morning Tea - 2 small pancakes (I make them myself with self raising flour, egg, milk and cream... no dextrose), with a teaspoon of jam (I found a jam with no added sugar, although it has concentrated juice in it the sugar content for 1 teaspoon is quite small and it goes really well with no sugar and no dextrose pancakes!)

Lunch - last week I had coles crunchy salad (lettuce, carrot and cabbage) with grilled/steamed fish. this week I'm having 3 rice cakes, with ham tomato, 1 with cheese and 2 with cream cheese

Afternoon Tea - Strawberries and Blueberries

Dinner - Usually can vary, but I allow myself bread and pasta at dinner. I try to limit my carbs during the day and gone back to protein for breaky and next week i'll be having salad and grilled fish for lunch again cause I seem to have more weight loss when I have no carbs at lunch. Dinner lately we've had pasta, chicken and bacon cheese burgers (grilled chicken and grilled bacon with mayo and cheese), gnocchi, baked chicken with veg, pork chops with potato and beans

06 Oct 2011 11:34 PM

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Reply # 716999 on 716963

Deleted user

Debbie, why not have a look at what you are eating now and see what improvements you can make, like changing breakfast cereals, spreads, substituting drinks and baked goods? You may find that a lot of what you already eat is perfectly OK or easily tweaked to be OK.

In my version of reducing fructose, and I refuse to do anybody else's :), I don't worry about fruit, including dried, veg or unsweetened dairy at all, and below is what a day might look like. Do bear in mind that I eat a huge variety of food and I am not interested in writing a book on that...

B: 3/4 cup milk or 200g greek yogurt with (for example) a pear and 30g bran, 35g oats and frozen blueberries soaked overnight, a weetbix and an apple, muesli, sometimes on a special day I might have a big cooked breakfast, or occasionally poached eggs on toast on the weekend

L: leftover dinner, a chicken/tuna salad sandwich on grainy bread, an omelette with vegies (eg mushrooms, zucchini, shallots), scrambled eggs on toast

D: anything: curries, standard meat and veg, pastas, stir fries, quiche/frittata, pies, vegetarian

I don't generally have morning or afternoon teas anymore and if I have dessert, which we often do of a Friday, sometimes it's a dextrose based recipe, sometimes it isn't.

07 Oct 2011 5:08 AM

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Reply # 717110 on 716374

Anonymous

I feel a lot more in control when I don't have much fruit. Today I had 90g of blueberries and I quite often have a punnet of strawberries. What I wrote isn't what I have every day, that's just an example.

I have those corn puff things but I don't fancy having them for breakfast. I'd prefer something more filling for breakfast, and less sweet.

07 Oct 2011 11:25 PM

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Reply # 717715 on 716374

Deleted user

Hi, Debbie, and well done to have made the decision to change your way of life. This is my menu at the moment, appox.

B. 4 egg omelette/full fat cheese 30 g, 1/4 avocado, plus any leftover meat or chicken, or ham. all cooked in butter,sometimes I have a slice of wholemeal bread/with butter. Or 3 scrambled eggs,on 1 slice of wholemeal toast with full fat butter. or 3 boiled eggs & bread & butter, 2 slices, (this is my indulgent brekky as I have more bread & butter)!.. or porridge, made with water/salt, and added Rice malt Syrup on top, plus I have a small handful of no fruit muesli 6% sugar, with full fat cream on top, sometimes I will have half a banana as well.....usually have a cuppa coffee, 1/2 cup of milk, with 1 sachet of Natvia & topped up with boiling water, sometimes green tea (Jasmine) with nothing. I only have the porridge around once every 10 days.

L. varies, tin of Aldi Mega Meal, with brown rice, or cuppa soup with 4 crispbreads, Aldi wholemeal ones & 1 slice of processed cheese. Sometimes I forget to eat lunch, as the high protein brekky fills me up.

D. Normal dinners but very light on the potatoes, & pasta. a lot of one pot meals with heaps of veg & legumes in, with brown rice. After dinner handful of almonds, about 8. or Lo-cal jelly & full fat cream, but prefer the almonds.

Around an hour before bedtime I have cocoa made on milk plus cream with Natvia, and a small piece of hard cheese. Not every night, but maybe 4 - 5 nights.

I find the high protein brekky fills me up for around 5 - 7 hours, but it must be cooked in either coconut oil, butter, ghee or lard, otherwise you tend to get constipated. I have to cut right back on the pasta, bread & potatoes, as I don't lose weight.

But it has taken me around 11 months to get to this stage, when I first started I was eating heaps of bread & wondering why I was still hungry, now I know why!!! I have been low fructose for 13 months all up now, and have lost just over 17 kilos now, (had lost another kilo when weighed myself this morning WooHoo....)

Best of luck to you, Debbie, if you have any questions you can't find the answer to on Google, ask away here & over on the Sweet Poison forum. Heaps of lovely people to give you advice & motivation & cheer you on. Or even just to vent, we have all done it, well, some of us.....sigh....

Bye for now

Silver Angel

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SMILE!!!

08 Oct 2011 10:01 PM

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Reply # 718190 on 716374

Deleted user

breakfast is a large portion of some protein food. Usually eggs (up to 6 but some are bantam), or leftover meat from dinner, or sometimes I add a mushroom.

If I have morning tea, not often, some nuts. Lunch will be salmon or tuna, yoghurt and a touch of salsa. Then some raspberries and yoghurt.

Dinner is usually veges and meat, though if the family are having chips, I'll have something else (like lunch).