Getting Started Guide
Use this guide to help you make good decisions with your diet. Aim to select food from the table
below for 80% of your meals.
Meats Seafood Other Protein Carbohydrates Healthy Fats
(Protein) (Protein) (Protein)
Lean beef Fish Eggs Fruit Nuts & Seeds
Top sirloin steak Bass Chicken (choose Mixed berries Macadamia nuts
Fillet steak Bluefish enriched omega 3 (blueberries, Walnuts
Extra lean mince Cod variety ) raspberries, Flaxseeds
Any other lean cut Eel Duck cherries) Brazil nuts
of beef Flatfish Goose Apples Cashews Almonds
Grouper Quorn olives Chestnuts
Lean poultry Haddock Bananas (exercise Hazelnuts
Chicken breast Halibut days only) Pine nuts
Turkey breast Herring Nut butter
lean mince Mackerel Other (cashew, almond,
Monkfish carbohydrates etc)
White Meat Mullet Sweet potato Pistachios
Pork loin Northern pike New potatoes Pumpkin seeds
Pork chops Perch Brown rice Sesame seeds
Extra lean mince Red snapper Whole oats Sunflower seeds
Salmon Quinoa
Game meat Shark sprouted grain Oils
Buffalo Sea bass wraps. Olive oil
Goose Sunfish Avocado oils
Ostrich Tilapia Post Workout flaxseed oils
Pheasant Trout Carbohydrates Extra virgin
Venison Sardines 70% dark coconut oil
Wild turkey Tuna chocolate (after Fish oil
Duck Shrimp exercise)
jasmine rice Other
(after exercise) Natural Cheeses
Cows Milk
Coconut Milk
Almond Milk
What about vegetables, well there is an almost unlimited choice of vegetables out there so other
than potatoes that we are classing as a carbohydrate, everything else is fair game choice form
Brussels Sprouts, Carrots, Courgettes, Asparagus, Aubergine, Cabbage, Celeriac, Cucumber, Celery,
Bean sprouts ,Choy, Radishes, Pumpkin, Leeks, Broccoli, Kale, Swede, Squash, Spring, onions,
Cauliflower, Lettuce, Turnip, Mushrooms, Rocket, Peppers, Spinach, Watercress, the list just keeps
going on. Whilst talking about veg for the purpose of this program we will treat a tomato as a
vegetable.
Getting Started Guide
Herbs, Spices &
Sauces
This program may well have the odd restrictions
every now and then as you progress forward
however one thing I will never recommend it not
using spices and healthy sauces. Your food should
never be bland so use plenty of herbs and spices
when cooking and add salt and pepper to season
to taste. Yes you need to be carefully with sauces
but I will show you how to look for the right types
and as you progress you will be able to account for
the excess calories, very easily, without counting
calories or macros and without any extra effort
when cooking.
How much food?
So if you have seen any of my videos you will know that calorie counting is not really a practical
solution for most people. So somehow we need to translate your caloric intake into a very
simple portion control system…..
As luck has it I have one! All you are going to do is use your hands to measure out food. We will
start with your Foundation portions and a foundation diet and as you progress ,we will make
small adjustments to ensure you get continued results.
So in a nutshell, based on 3-4 meals per day you need to have:
1 palm sized portion of protein would be 1 serving at a meal.
1 fist sized portion of veggies would be 1 serving at a meal.
1 cupped hand of carbohydrate would be 1 serving at a meal.
1 thumb sized portion of fats would be 1 serving at a meal.
Take a look at the guide on the next page to see what this looks like and how it translates to
your plate and your meals.
Getting Started Guide
Portion control per meal (based on 3-4 meals per day)
1 PALM SIZE PORTION OF LEAN PROTEIN AT EVERY MEAL
Eat 1 palm sized portion of lean protein, both in width and thickness
with every meal. Choose protein dense foods such as meat, fish, dairy
and beans.
1 FIST SIZE PORTION OF VEGETABLES AT EVERY MEAL
Eat 1 closed fist sized portion of vegetables, with every meal.
Vegetables such as broccoli, spinach, carrots, peppers, mushrooms,
etc.
1 CUPPED HAND SIZE PORTION OF LOW GI CARBOHYDRATES AT
EVERY MEAL
Eat 1 cupped handful of carbohydrate dense foods like grains and
starches with most meals. E.g. rice, potatoes, quinoa Foods like rice,
potatoes, quinoa, etc.
1 THUMB SIZE PORTION OF HEALTHY FATS AT EVERY MEAL
Eat 1 thumb sized portion of healthy fats with every meal. Include fat
dense foods such as nuts, seed, oils, butter, avocado, etc
Getting Started Guide
What will your meals look like?
Above is what your plate might look like. One thing we do need to know if this is too much or too
little food for you at the moment. We can check this when you eat your meals. Every 2-3 days I want
you to use the guidance below and note how you feel in relation to the statements in the table. If
you feel your way off from those statements you can make adjustments to your program, using the
notes in the last column.
Hours after How Should you feel If not, what adjustment can be made?
food
0 You're probably still a little hungry, It I’m full: You could have eaten too much, try
takes about 20 minutes for your body to to slow down when you're eating
register the food.
I’m still hungry: wait 20 minutes. If you are
not satisfied, then increase your protein
intake by a thumb sized portion.
1 You should still feel satisfied with no I’m still hungry: if you're not satisfied then
desire to eat another meal. increase your protein intake by a thumb
sized portion.
2 You may start to feel a little hungry, like I’m still full: You could have eaten too
you could eat, but the feeling isn’t much,. Try reducing your carb intake by
overwhelming. thumb sized portion & your fat intake by half
a thumb sized portion.
I’m starving: If you're not satisfied, then
increase your carb intake by a thumb sized
portion and your fat intake by half a thumb
sized portion.
3 You should feel like its time for the next I’m still full: You could have eaten too much,
meal. hunger should be around 7 out 10 try reducing your carb intake by half a
(10 being starving). thumb sized portion & your fat intake by half
a thumb sized portion.
I’m starving: Increase your carb intake by
half a thumb sized portion and your fat
intake by half a thumb sized portion.
4 You're so hungry you could eat anything. I’m still full: You have eaten too much, Try
Aim to have eaten before your reach this reducing your your carb intake by thumb
point and a half sized portion.