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PROTEIN FOOD LIST                 GRAMS                   CALORIES                 AVAILABLE CARBS PER 100g

Ex ante Coco Balls                      1/2 pack (17.5g)      795g per 17.              5g serving

Protein Bites                                 1/2 pack (15g)         60 per 1/2 pack         4.1 per 1/2 pack

Cottage cheese*                          100g                        98                                3.4g

Quoin pieces*                              100g                        86                                4g

Tofu                                                100g                        76                               1.6g

Walnuts                                          30g                         183                              4.4g

2 eggs                                      Per 2 medium eggs    150                              1g per 2 eggs

Tuna (fresh or tinned)                    100g                      116                               Trace

2 Kippers                                        100g                       217                              Trace

Any shellfish.                             12 mussels                 150                               Trace

Salmon                                            100g                      208                               Trace

Prawns                                             100g                      105                               Trace

Sea bass or other white fish          100g                      125                                0.5g

Lean chicken breast                       100g                      165                               Trace

Lean turkey breast                          100g                      104                               Trace

2 rasher (50g) lean                   Per 2 25g rashers         146                               Trace per 2 rashers

Liver                                                 100g                       167                               1g

Lean ground beef                          100g                        136                               Trace

Lamb Mince                                    100g                       215                               Trace

Pork Chops                                      100g                       231                               Trace

*These food are slightly higher in carbs.

VEGETABLES                                  CALORIES PER 100G                         AVAILABLE  CARBS PER 100G*

Alfalfa Sprouts                                23                                                                   0.2

Asparagus                                        20                                                                  1.7

Aubergine                                       25                                                                   3.0

Avocado                                          160                                                                 2.0

Bamboo Shoots                              27                                                                   2.8

Bean Sprouts                                   30                                                                   4

Broccoli                                            34                                                                   4.4

Cabbage (any type)                         25                                                                   3.5

Cauliflower                                       25                                                                   3.0

Celery                                               16                                                                   1.4

Courgette                                         17                                                                   2.1

Cucumber                                         16                                                                   3.1

Fennel                                               31                                                                   3.9

Green Beans                                     31                                                                   4.3

Green Pepper                                   20                                                                   2.9

Lettuce                                              15                                                                   1.6

Kale                                                    28                                                                   3.6

Marrow                                              11                                                                   1.1

Mushrooms                                       25                                                                   3.0

Olives (green or black)                     146                                                                 0.4

Pak Choi                                            13                                                                   1.2

Radish                                                16                                                                   2.0

Rocket                                                25                                                                   2.0

Spinach                                              23                                                                   1.4

Spring Onions                                   32                                                                   4.4

Tomato                                               18                                                                   3.0

Turnip                                                 22                                                                   3.0

Watercress                                         11                                                                   0.8

Available carbohydrate is the amount of total carbohydrate minus dietary fibre (fibre is not absorbed by the body).

In addition to vegetables you may consume Konjac noodles/pasta/rice e.g. Skinny pasta, zero noodles etc - max 200g per day.

The following may be added to food packs or to the above vegetables:

  • Vinegar - malt, cider, rice/red/white wine, balsamic

  • Fish sauce (Nam Pla)

  • Tabasco or hot pepper sauce

  • Worcestershire sauce

  • Soya sauce

  • Wasabi pasta

  • Mustard - course/wholegrain/Dijon/French/English/American

  • Any herbs and spices, fresh or dried

  • Garlic, ginger, chilli, fresh or dried

Man Plan Food List

Each day you should consume around 200kcal of food in additional to your 3 food packs or consume a 4th Exante food pack.

Each day you should consume around 200kcal of food in additional to your 3 food packs or consume a 4th Exante food pack.

If you are choosing the food option then you should aim to have no more than 5g of carbohydrates from your meal which should consist of a protein choice and vegetables from the food list below. These should be prepared without the use of oil/fat (Frylight or similar is acceptable).

In addition to 200kcal of food from the list below you may also have up to 100ml of semi skimmed milk.

What is Ketosis

Ketosis is a state of metabolism whereby your body uses fat rather than carbohydrates as its main fuel source. Our Total Solution Plan can stimulate ketosis because you’re eating less carbs than normal, producing less insulin and enjoying the maximum fat-loss benefits.

There are several foods that always contain gluten, and should always be avoided on a gluten-free diet:

  • Wheat: all forms, including whole wheat, wheat flour, wheat germ and wheat bran.

  • Spelt.

  • Rye.

  • Barley.

  • Einkorn.

  • Triticale.

  • Kamut.

  • Others: Durum flour, farina, graham flour, semolina.

Other foods usually contain gluten, and should be avoided unless specifically labelled “gluten-free,” or made strictly with gluten-free ingredients:

  • Bread.

  • Pasta.

  • Cereals.

  • Beer.

  • Cakes, pies and pastries.

  • Cookies, crackers, biscuits.

  • Sauces, dressing and gravies, especially soy sauce.

Keep in mind that gluten can be found in all sorts of processed foods. Your best bet is to eat whole, single ingredient foods as much as possible.

Oats generally do not contain gluten, and are well tolerated in people with celeriac disease 

However, they are sometimes processed in the same facilities as wheat, and may therefore be “cross-contaminated” with gluten .

Unless specifically labelled gluten-free, consider avoiding oats if you have celeriac disease.

Also keep in mind that certain supplements and medications may contain gluten.

Important: You really MUST read labels. Wheat and other gluten-containing ingredients are found in all sorts of different foods.

Foods and Ingredients to Avoid

Diabetic Diet Healthy diabetic eating includes

  • Limiting foods that are high in sugar

  • Eating smaller portions, spread out over the day

  • Being careful about when and how many carbohydrates you eat

  • Eating a variety of whole-grain foods, fruits and vegetables every day

  • Eating less fat

  • Limiting your use of alcohol

  • Using less salt

Diabetes diet: Six foods that may help maintain healthy blood sugar levels
While there's no substitute for a balanced healthy diet, adding certain foods may help those with diabetes keep sugar levels under control.
Coffee and cinnamon have made headlines as foods that might be able to help cut the risk of diabetes or help maintain healthy blood sugar levels. However, don't get the idea that such foods are magic pills for your diabetic diet.
It's still important for people with diabetes to eat a balanced healthy diet and exercise to help manage the condition. Nevertheless, some foods, such as white bread, are converted almost immediately to blood sugar, causing a quick spike. Other foods, such as brown rice, are digested more slowly, causing a lower and gentler change in blood sugar.
If you are trying to follow a healthy diet for diabetes, here are 6 suggestions that may help to keep your blood sugar in check.
Porridge
Porridge can help control blood sugar and the charity Diabetes UK recommends it to see you through the morning.
Even though porridge is a carbohydrate, it's a very good carbohydrate. Because it's high in soluble fibre, it's slower to digest and it won't raise your blood sugar as much or as quickly. It's going to work better at maintaining a healthy blood sugar level over time.
Not only does this high-quality carbohydrate offer a steadier source of energy than white bread, it can also help with weight loss. The soluble fibre in oats helps to keep us feeling fuller longer.
That's important for people with type 2 diabetes, who tend to be overweight. If you reduce the weight, you usually significantly improve the glucose control.
Barley isn't as popular as oats, but there's some evidence that barley, which is also high in soluble fibre, may also help with blood glucose control. Besides oats and barley, most whole grains are going to be a great choice for a person with diabetes.
Broccoli, spinach and green beans
Add plenty of non-starchy vegetables, such as broccoli, spinach and green beans to your diet, diabetes experts say. These foods are high in fibre and low in carbohydrates, which make them ideal for people with diabetes.
In contrast, starchy vegetables include peas, potatoes, sweet potatoes, broad beans, corn and butternut squash. There's no need to cut them from the diet. They do give us additional nutrients. We want to maintain balance, but because starchy vegetables have more carbohydrates and raise blood sugar more, it's important to stick to correct portion sizes.
There's evidence, too, that vegetables are healthy for people with diabetes.
Researchers have found that a low-fat vegan diet may help type 2 diabetes patients to better manage their condition. In a study in the US publication Diabetes Care, 43% of people with type 2 diabetes who followed a low-fat vegan diet for 22 weeks reduced the need to take diabetes medications.
On average, the vegan group also lost more weight and lowered levels of bad cholesterol. Because people with diabetes are more prone to heart disease, eating with heart health in mind matters as much as blood sugar control.

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