ALLOWED FOOD LIST, SUBSTITUTIONS & RECIPES
Below you will find the allowed food list that you can have during your Transformation journey as per “Basic Nutrition” Guidelines provided in the “Shrinking Phase”.
We know it can be daunting to try and work out healthy meals and what you can and can’t eat, especially when you are accustomed to eating a particular way already. To help you with that we have countless approved recipes below to get you started, you can simply click on each recipe name for the image and the full recipe. If you have a recipe that you would like to try but it contains Ingredients that are not on the allowed list, simply substitute with food from the allowed list
Protein
Vegetarian Protein
Vegetable
Fruit
Starch
Fats
Protein
Allowed Protein Option as well as substitutions
| Lean Beef Mince | Tuna(In water/brine – drained) |
| Beef Cube Steak | Kingklip |
| Top Side Steak | Sole |
| Beef Top Round Steak | Bass |
| Beef Sirloin | Cod |
| Veal (LEAN) | Hake |
| Game | Calamari |
| Lean Game Biltong (30g only per serving (Dried weight) | Trout |
| Chicken-Breast only (no skin) | Fresh Salmon |
| Turkey-Breast only (no skin) | Crayfish |
| Ostrich | Shrimp |
| 2 Whole eggs per serving | Prawns |
Vegetarian Protein
Allowed Vegetarian Protein options, Allowed protein portion can be swopped for 60g raw vegetarian protein.
|
Vegetable
Allowed Vegetable food list- 2 handfuls is considered a serving
| Cucumber | Asparagus |
| Gem Squash | Baby Marrow / Zucchini |
| Peppers (Red, Green & Yellow) | Broccoli |
| Parsley | Cabbage / Kale (Any) |
| Lettuce | Cauliflower |
| Mushrooms | Onion (Maximum 2 TBSp per Day) |
| Patty Pans | Spring Onion |
| Celery | Tomato |
| Spinach (Any) | Carrots (MUST BE EATEN RAW) |
| Brussel Sprouts | Green Beans |
| Fresh Chillies | Aubergine (Brinjal) |
| Carrots-Raw | |
| Fresh beetroot (not bottled) | |
| Truly good Wrap (beetroot, turmeric charcoal & carrot) 1 per serving. | |
| Truly Good Lasagne (Vegetable & Quinoa and Mushroom & Quinoa) Sheet- 3 sheets per serving. |
Fruit
Allowed Fruit List- 1 Handful is consider a serving unless otherwise specified
| Apple | Green Melon |
| Apricots | Lemon |
| Grapefruit | Lime |
| Naartjie (Mandarin) | Strawberries |
| Nectarine | Peach |
| Orange | Spanspek |
| Paw-Paw | Pear |
| Blueberries | Fresh Medjool Dates 4-6 per day |
| Rasberries | Pineapple (2 tablespoons per week) |
| Woolworths Freeze Dried Blueberries 10g | Woolworths Freeze Dried Strawberries 8g |
| Woolworths Freeze Dried Pineapple 10g | Woolworths Strawberry Ice Lollies |
| Woolworths Mixed Berry Medley |
Starch
Allowed Starch Food List as per recommended guidelines
| Carb Clever Instant Soups – 1 packet per serving. |
| Carb Smart Instant Soups – 1 packet per serving.(All flavours) |
| Carb Smart Instant Chicken Flavoured Thicekner – 1/5 Packet per serving(6.4g) |
| Carb Smart Instant Brown Onion Thickener- 1/5 packet per serving(6.4g) |
| Carb Smart Cheese Sauce Powder- 1/5 Packet per serving (6.4g) |
| Sweet Potato – 1 Handful per serving |
| Provita ‘s – 2 per serving |
| WASA Original Rye Crispbread – 3 per serving |
| Woolworths 100% Sourdough Rye Bread Thinly Sliced-1 Slice Per Serving |
| Finn Crisps Sourdough Rye Thins- 3 per serving |
| Raw Oats – 30g per serving |
| Crisp Bread (Rye Vita) – 1 per serving. |
| Brown Rice Cakes – 1 per serving. |
Fats
Allowed Fat List is thumb size or 15ml unless otherwise specified. Can be used 3 x per day.
| Coconut Oil (Best for cooking & frying) | Nuts: Almonds or Cashew (Raw and Unsalted Only) |
| Extra Virgin Olive Oil (only used for dressings) | Nut Butter: Almonds or Cashew |
| Avocado Oil (Best for cooking & frying) | Seeds: Flaxseed, Chai, pumpkin, sesame, poppy, sunflower |
| Mayonnaise Options: Carb Smart Mayo Woolworths Carb Clever Mayo |
Gluten Free Chickpea, Lentil & Pea Crackerbread (Woolworths) -1 per serving |
|
Checkers Simply Truth Seed Crackers – 2 per serving |
200ml Unsweetened Almond Milk (Blue Diamond-Almond Breeze) –Can be used once a day as fat serving. |
| Almond Flour | Avocado: Serving Size 1/2 Medium (Maximum 2x per week) |
Allowed Vinegars, Drinks, Baking, Condiments and Other
Vinegar
Drinks
Baking
Condiments
Other
Vinegar
| Apple Cider Vinegar | If you suffer from acid reflux or don’t like the taste consider taking apple cider vinegar capsules. |
| Balsamic Vinegar | Exceedingly small amounts and with caution |
Brown and White Vinegar |
Drinks
|
Baking
| Baking Powder | |
| Baking Soda | |
| Cream of Tartar | |
| Gelatine | |
| Nutritional Yeast | |
| Psyllium Husk | |
| Vanilla Extract | |
| Raw Unsweetened Cocoa Powder |
Condiments
| Braggs Aminos | |
| Braggs Coconut Aminos | |
| Dijon Mustard (whole Grain) | |
| Easy Indian Korma(Pick and Pay) | |
| Lemon Juice | |
| Stock Cubes (Knorr ox or Ina Paarman )(Be careful of added sugars & starches) | |
| Tabasco (Red) | |
| Woolworths Curry Paste 50g (Korma and Indian Curry) | |
| Woolworths Spice Blend Butter Chicken, Rogan Josh or Korma | |
| Woolies Tomato Paste |
Other
| Stevia Sweetener | |
| Sugar Free Gum ( Xylitol sweetend only) | |
| Suki (Plain, French Vanilla, Hazelnut or Caramel flavours) | |
| Xylitol Sweetener |
|
Zero Calorie Jelly (Simply Delish) |
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BREAKFAST RECIPES
LUNCH RECIPES
DINNER RECIPES
