Last time we evaluated the nutritional status of our sample.
Today we’ll see how he will feed on rest- days. We mentioned the exchange diet, that we call “blocks”.
In fact, everyone needs blocks like bricks, every day, to build the body and to give fuel. The amount is strictly personal and must be evaluated. We therefore invite you not to follow this diet, but always ask your dietitian, what diet is right for you.
Meal Plan of our champion in rest days
Above you can see how many and which blocks must take our champion each day.
BLOCKS must be chosen from the lists we gave you last time. However, they must be chosen according to certain rules, because it is important for health to vary nutrients. And this can only be achieved by varying foods, every day!
Above you can read some rules.
The page above with daily blocks should be printed for each day. It can facilitate to keep the blocks under control. You can exchange lunch and dinner or some block can be removed according to your needs. Thanks to the lists there is a certain freedom of choice. Therefore it may be easier to follow this type of diet.
You can keep everything under control and menage a cheat food.
Here is a typical day based on the allowed blocks
We are ready to start. With the lists we’ll have everything under control and we’ll be able to decide the menu every day.
Fruit is a carb block. The weight includes skin, core, seeds and rind
- Apple, unpeeled, medium 115 g 1
- Apricots, small 155 g 4
- Banana, small 75 g 1
- Blueberries/ raspberries 75 g ¾ cup
- Cherries, sweet 85 g 12
- Figs, medium 90 g 2
- Granadilla, medium 120 g 4
- Grapefruit, large 310 g ½
- Grapes, small 85 g 10-15
- Guava, small 190 g 2
- Kiwi 110 g 2 small/1 large
- Litchi 90 g 6
- Mango, small 155 g ½
- Melon -cantaloupe 200 g 1/3 medium
- Melon – honeydew (sweet melon) 200 g ¼ medium
- Naartjie 230 g 1
- Nectarine, medium 140 g 1
- Orange, small 180 g 1
- Peach , medium 170 g 1
- Pear, small 115 g 1
- Pineapple 125 g ¾ cup
- Plums, small 140 g 2
- Strawberries 300 g 10 small
- Watermelon 220 g 1 slice
|Artichokes, Asparagus, Baby marrow/Courgette/Zucchini, Beans green, Beetroot, Brinjals/eggplant/Aubergine, Broccoli Brussels Sprout, Cabbage, Carrots,Cauliflower. Celery||Cucumber, Gem squash, Leeks, Lettuce/endive/romaine/rocket, Mushrooms, Okra, Onions,Peppers (all varieties)Radishes, Spinach,Tomato, fresh or canned/ juice|
Weight is for cooked meat, no bones.
In general, 1 lean protein exchange is:
- 30 g meat, lean beef trimme, rump, cubed, chicken, turkey
- 30 g cheese
- 30 g fish fillet, hake, haddock, kingklip, cod, snoek, trout, tuna (fresh or canned in water), salmon, calamari
CONDIMENTS AND SEASONINGS FREE:
- Curry powder
- Lemon juice
- Non stick cooking spray
- Soy Sauce
- Tabasco or hot pepper sauce
We’ll include all our recipes too in the blocks, to make easily exchanges. If you are interested to know how many exchange is your recipe, contact us.
You can follow the Sample diet on YouTube in the coming days.
See you soon.