Health, Diet, Fitness and Natural Beauty - Australian Dietologist Allan Borushek Diet

Australian Dietologist Allan Borushek Diet

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Friday, 21 April 2006

Breakfast

Version 1: approximately 250 kcal: 1 small fruit or dried fruit (20 g, 50 kcal), dry flakes (high fiber cereal) 50 g or 1 cup of finished porridge and milk (from that permitted during the day).

Version 2: 1 fruit, 1 egg or 20 g of cheese, either 70 g cottage cheese (1/3 cup baked beans, 1 toast or ½ muffin and fats permitted quantity.

Lunch (440 kcal):

2 pieces of bread (60 g)
or 4 pulled bread or a cracker, fats permitted, 60 g of hen or turkey
or 100 g of tuna in water
or 70 g of salmon
or 30 g of cheese
or 100 g of cottage cheese
or ½ cup (120 g) of yogurt fat-free
or 100 g baked beans
or 25 g nuts, the large plate of nonfat lettuce, either 1 fruit
or 20 g of dried fruits.

Dinner (360 kcal):

Vegetable soup, 100 g of Lenten food, either 125 g of hen small pile without skin
or 90 g nonfat fish
or 200 g beans, 1 small potato
or ½ cup of rice/pasta
or 1 slice of bread, vegetable nonfat lettuce, a fruit and low-calorie jelly.

Between the foods you can have water, tea, fruits, damp vegetables, milk. Take multivitamins on the diet.

Milk during the day (160 kcal) - 2 cups skim milk or 1½ cups of degreased milk.

You can consume these fats (140 kcal):
4 teaspoons of oil;
either 3 teaspoons of sunflower oil;
or 1½ tablespoons mayonnaise;
or ½ avocado or 30g of nuts.

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Last Updated ( Tuesday, 08 August 2006 )

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