The Lunch Box Diet: Eat all day, lose weight, feel great. Lose up to a stone in 4 weeks.. Simon Lovell

Чтение книги онлайн.

       Beef

      Lean cuts: sirloin, rump steak, topside, silverside

       Lamb

      Shoulder, rack or cutlets

       Fish

      Oily fish: salmon, sardines, herring, mackerel, trout, tuna White fish: sole, haddock, cod, sea bass, sea bream, skate

       Shellfish

      Prawns, shrimp, crab, lobster, mussels, cockles, scallops, oysters

       Poultry

      White meat: chicken or turkey breast

       Pork

      Pork and lean cuts of ham

       Dairy

      Eggs

       Plant sources

      Tofu, chickpeas, beans, seeds and nuts

      Money Saving

      Proteins can be pricy, so here are the ones with the best nutritional bang for your buck:

       Eggs

      Beans (aduki, blackeye, borlotti, flageolet, haricot, red kidney)

       Chickpeas

       Lentils

      Tinned fish (sardines, pilchards, mackerel, salmon, tuna)

       Turkey breast

      Group C: Dressing

       10%

      Sprinkle a dressing into your box after adding vegetables and protein, to bring it alive. I like hot sauces, herbs and black pepper – make your own or buy them (see page 91), but read the labels for added sugar and E numbers. Don’t worry about the calories since you’re only sprinkling or drizzling.

      Cheese (lightly sprinkled – all types)

      Chinese-style dressings (made with tahini, rice vinegar, sesame oil and soy sauce)

      Chutney (see page 214 for recipe)

      Fruit, chopped (apple, watermelon, pear, strawberries)

      Garlic, ginger and onion

      Guacamole (avocado, tomato, lime juice, red onion, chilli)

      Harissa paste (made with chilli, garlic, caraway, coriander and olive oil)

      Herbs (fresh – any kind at all)

      Hummus (mashed chickpeas, tahini, lemon juice and garlic)

      Lemon, lime, apple or orange juice

      Marinades (see page 212 for recipes)

      Oils (olive or nut – just a splash)

      Olives and capers

      Pepper sauce (my favourite!)

      Pesto (see page 215 for recipe)

      Salsa (see page 214 for recipe)

       Sauerkraut

      Soy sauce (choose the ‘light’ varieties)

      Tapenade (olive paste with lemon juice and garlic)

      Teriyaki sauce (see page 213 for recipe)

      Thai fish sauce (made with anchovies)

      Tomato sauce (fresh, see page 87 for recipe)

      Tzatziki (fresh, see page 214 for recipe)

      Vinegar (plain, fruit-flavoured, cider or wine, or vinaigrettes)

      Wasabi, soy and ginger (traditional sushi accompaniments)

      Once again, be creative. I’ve provided you with some suggestions and you can invent your own combinations.

      A little oil goes a long way. Though olive oil and walnut oil are good fats, they have a strong flavour and you shouldn’t drench your lunch box in them. You can always add a bit more if you need to, but don’t forget that your veggies and meats will be absorbing the flavouring as they marinate in the box throughout the day, making the taste more intense. You don’t want everything to taste like pickles by 5pm! You might consider tossing in a small, sealed container of sauce so that you can add extra later if you need to.