FERMENTED DAIRY AND A TREAT MEAL

QUANTITY LIMIT: Maximum of 1 fist of yogurt OR 2 fingers worth of cheese every second day (alternate with your nut days)

Complex Carbs – 1 Fist of Chosen Carb Daily

Fermented Dairy

Yogurt – unsweetened FULL FAT Greek or natural

Cheese – all kinds including feta, goats, cottage cheese, cheddar, brie etc.

Complex Carb

Starchy Vegetables

Pumpkin

Sweet Potato

Beetroot

Corn

Pulses

Lentils

Beans

Chickpeas

CHEAT MEAL – ONE “TREAT”

This week you can have another “cheat meal”, guilt free. This can be anything you have been craving. It may be a piece of fruit, a couple squares of chocolate, a latte or anything else you desire. Please stick to it being one item, not an entree, main and dessert all off program, but one of these. Or a snack. Why are we allowing this? Because we are all human and can’t be 100% picture perfect all of the time and it’s okay if we aren’t, as long as we get right back on the wagon straight after. So choose the best quality food you can, enjoy and savour every bite! Please also remember if you don’t feel you need this treat then you don’t have to have it, just put it in your back pocket incase!

QUANTITY LIMIT: One “treat” in the week.

Good luck with Week 4!

The UFIT Nutrition Team – Wendy Riddell