Nutrition Reference
01 Breakfast Options
Daily structure: 1 Breakfast + 1 Fruit/Lunch Meal + 2 Main Meals
Option A — 2 Boiled Eggs + ½ Avocado
Option B — Porridge + ½ Avocado
40 g dry organic oats, cooked with water, plus ½ avocado.
Breakfast Average
Fruit / Lunch Meal
Pick 2 items from the list below, then add 1 teaspoon of fat or oil.
Pick 2 Items
| Food | Portion | Cal | Protein | Fat | Carbs | Fibre | Sugar |
|---|---|---|---|---|---|---|---|
| Banana | 1 medium | 105 | 1.3 g | 0.4 g | 27.0 g | 3.1 g | 14.4 g |
| Kiwi | 1 medium | 42 | 0.8 g | 0.4 g | 10.1 g | 2.1 g | 6.7 g |
| Pear | 1 medium | 101 | 0.6 g | 0.3 g | 27.1 g | 5.5 g | 17.4 g |
| Strawberries | 1 cup | 53 | 1.0 g | 0.5 g | 13.0 g | 3.0 g | 8.0 g |
| Blueberries | 1 cup | 84 | 1.1 g | 0.5 g | 21.4 g | 3.6 g | 14.7 g |
| Mango | 1 cup | 99 | 1.4 g | 0.6 g | 24.7 g | 2.6 g | 22.5 g |
| Sardines | 100 g drained | 208 | 24.6 g | 11.5 g | 0 g | 0 g | 0 g |
| Raspberries | 1 cup | 64 | 1.5 g | 0.8 g | 14.7 g | 8.0 g | 5.4 g |
| Apple | 1 medium | 95 | 0.5 g | 0.3 g | 25.0 g | 4.4 g | 19.0 g |
Add 1 Teaspoon Fat / Oil
| Fat / Oil | Portion | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Ghee | 1 tsp | 37 | 0 g | 4.2 g | 0 g |
| Coconut oil | 1 tsp | 40 | 0 g | 4.5 g | 0 g |
| Extra virgin olive oil | 1 tsp | 40 | 0 g | 4.5 g | 0 g |
| MCT oil | 1 tsp | 40 | 0 g | 4.7 g | 0 g |
| Salted butter | 1 tsp | 34 | 0 g | 3.8 g | 0 g |
Fruit / Lunch — Example Meals
Sample combinations of 2 items plus 1 teaspoon of fat or oil.
| Combination | Cal | Protein | Fat | Carbs | Fibre | Sugar |
|---|---|---|---|---|---|---|
| Banana + Kiwi + Olive Oil | 187 | 2.1 g | 5.3 g | 37.1 g | 5.2 g | 21.1 g |
| Banana + Raspberries + Ghee | 206 | 2.8 g | 5.4 g | 41.7 g | 11.1 g | 19.8 g |
| Pear + Blueberries + Butter | 219 | 1.7 g | 4.6 g | 48.5 g | 9.1 g | 32.1 g |
| Mango + Strawberries + Coconut Oil | 192 | 2.4 g | 5.6 g | 37.7 g | 5.6 g | 30.5 g |
| Sardines + Apple + Olive Oil | 343 | 25.1 g | 16.3 g | 25.0 g | 4.4 g | 19.0 g |
| Sardines + Banana + MCT Oil | 353 | 25.9 g | 16.6 g | 27.0 g | 3.1 g | 14.4 g |
Fruit / Lunch Meal Average
Average of the example meals above.
Main Meal Options
Portion size: 300 ml per meal.
| # | Meal | Portions | Cal | Protein | Fat | Carbs | Fibre |
|---|---|---|---|---|---|---|---|
| 1 | Lamb kidney, swede, cucumber | 5 | 86 | 8.8 g | 1.7 g | 9.4 g | 2.1 g |
| 2 | 25% beef mince, celery, bok choy | 6 | 255 | 15.3 g | 21.0 g | 2.0 g | 0.9 g |
| 3 | Chicken breast, courgette, spinach | 5 | 144 | 23.3 g | 3.0 g | 6.4 g | 2.5 g |
| 4 | Steak, leeks, green beans, bok choy | 5 | 298 | 29.2 g | 17.0 g | 7.2 g | 1.5 g |
| 5 | Salmon, cod, cucumber, radish, aubergine | 6 | 287 | 33.8 g | 12.1 g | 10.6 g | 4.0 g |
| 6 | Chicken, asparagus, choi sum | 5 | 140 | 24.8 g | 2.8 g | 3.7 g | 1.9 g |
| 7 | 20% beef, courgette, pak choi | 5 | 281 | 19.7 g | 20.4 g | 4.7 g | 1.8 g |
| 8 | Chicken, swede, cavolo nero kale | 8 | 118 | 14.8 g | 1.9 g | 10.8 g | 3.2 g |
Main Meal Average
Per one 300 ml meal.
For 2 Main Meals Per Day
Two 300 ml meals combined.
Estimated Full Day Total
Based on 1 breakfast + 1 fruit/lunch meal + 2 main meals.
Sugar is almost entirely from fruit. Figures are estimates based on the meal averages and will vary with the specific meals chosen.
05 Full Day Breakdown
| Meal | Cal | Protein | Fat | Carbs | Fibre |
|---|---|---|---|---|---|
| Breakfast average | 316 | 11.4 g | 21.1 g | 22.4 g | 8.8 g |
| Fruit / lunch average | 250 | 10.0 g | 9.0 g | 36.2 g | 6.4 g |
| Main meal 1 average | 201 | 21.2 g | 10.0 g | 6.9 g | 2.2 g |
| Main meal 2 average | 201 | 21.2 g | 10.0 g | 6.9 g | 2.2 g |
| Daily total | ~968 | ~64 g | ~50 g | ~72 g | ~20 g |
06 Notes & Assumptions
Avocado — A "½ avocado" is valued at 160 kcal, 2.0 g protein, 14.7 g fat, 8.5 g carbs and 6.7 g fibre — half of a large (~200 g) avocado. Smaller avocados lower the breakfast totals; weigh where precision matters.
Sardines — Figures are for sardines canned in oil, drained (208 kcal per 100 g). Sardines canned in water are lower in calories and fat.
Averages — The fruit/lunch and main meal averages assume each option is eaten with roughly equal frequency. Sardine-based fruit/lunch meals and the higher-fat main meals sit well above the averages.
Daily total — An estimate based on the meal averages, not a fixed value.
Vitamin B3 + K2
Magesium
Hemp Seeds
Psyllium Husk
Collagen Peptides