The BB food lists
	Morning/Dinner protein Lists
Fish	Red Meat ( Beef, lamb, pork, venison)	Fowl ( Chicken , turkey, duck  )
Salmon	Liver	Livers
Trout	Heart	Heart
Tuna	Kidney	Gizzards
Mackerel	Pork belly	Wings
Sardines	Smoked Pork Neck	Thighs
Hake	Gammon	Breast
haddock	Rashers	Drumsticks
Snoek	Bacon	Broth
Oysters	Cured meats
Yellow tail	Steak
Dorado	Chops
Prawns	Ribeye
Squid	Rump
Hake	Sirloin
Broth	Broth
	Breakfast sides
Eggs	Spinach	Butter
Avocado	Almond butter	Lard
Tallow	Suet	Sauerkraut
Duck fat	Pink salt	Moringa Chilli
Balsamic beads	Fresh herbs	Olive oil
Truffle oil	Avocado oil	Chicken fat
	Snacks
Egg	Cheese	Avocado
Olives	Almonds , Macadamias	Salmon
Biltong	Crackling	Liver pate
Terine	Lard and salt	Salmon pate
	Dinner Vegetables
Broccoli	Brussels sprouts	Cabbage
Spinach	Kale	Zucchini
Green beans	Baby marrow courgettes	Olives
Sugar snaps	Green peppers	Asparagus
Onions	Pumpkin	Mushrooms
Aubergine egg plant	Cauliflower	Tomato
Celery	Occasional carrots	Occasional sweet potato
	Dairy Very Occasionally
Double thick cream	Cream cheese	Double thick yogurt
Feta	Parmesan	Gouda
Camembert	Halloumi	Pecorino
Brie	Gruyere	Mozzarella
Roquefort	Cheddar	Butter

 

Be careful with snacks like biltong, nuts even the crackling, these we like to call domino foods. Domino foods are foods that you intend having a piece or two and then end up eating the whole packet.

Your next meal or dinner will be the similar in size or smaller than your first meal of the day to satiety. Eating a dinner similar or smaller in size to breakfast sets you up rather well for that big breakfast tomorrow morning.

Dinner may end up having less fat than breakfast and is your ideal opportunity to add lots of vegetables and a palm size protein of choice.

The simple rule of thumb for vegetables is if it’s green and grows above the ground you can eat it. If it grows above the ground and has colour you can eat it occasionally. Stay away from vegetables that grow under the ground at least until you have corrected your health markers.

You will notice that we keep vegetables and dairy for later in the day. If you consider that your net carbs, eating breakfast to satiety, will be extremely during the day you will find that you have a lot more freedom to make vegetable choices at night.

Additional nutrients that will help you on this journey to wellness are:
1. Moringa superfood in either capsules of powder. Moringa has 92 nutrients with all the essential amino acids, vitamins and minerals.
2. MCT oil – Caprylic acid is the common name for the eight-carbon saturated fatty acid derived from coconut oil or palm kernel. Get KEtone Booster with added vit d3.
3. Probiotics - Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system.These three are essential to my journey and give me the peace of mind I need to know that I am optimising my nutrition. Get Gut Rescue

Things to avoid
1. All sugar, grains and starches. This would include breads, pasta, pizza, rice, corn, popcorn, sweets, chocolates, legumes, ice cream, beet root, potato, soft drinks or anything that’s says “ lite” or “ fat free “
2. All stimulants including caffeine.
3. Spike day is a day where you get to make any choice or consider foods that you may have diverted to your spike day. You will learn quickly enough what works for you.