P1 Food Preparation Rules


To lose weight during P1 Weight Loss you MUST stick to the P1 food preparation rules.

During P1 only use permissible ingredients in the correct quantity:

  • 100 g (3.5 oz) skinless, boneless protein weighed raw with all visible fat cut off
  • 1-2 cups of 1 vegetable
  • 1 fruit
  • 1 grissini or Melba toast

DO NOT use any fat, butter, oil, margarine, lard or ghee, not even a spray or oil or light greasing of the pan.

DO NOT add any sugar, honey or other sweeteners including products that contain sweeteners, such as balsamic vinegar, mixed spices, commercially prepared soup stock, dressings etc.

Stevia is the only exception – it may be used to sweeten food and beverages.

DO NOT use any thickening agent such as any gelatin (which is usually produced from beef skin or pork hide), grain or flour including products that contain flour – e.g. soy sauce.

Tamari or Braggs Liquid Aminos are permissible as they are a wheat-free version of soy sauce.

Pickled meat or vegetables such as rollmops, sauerkraut or kimchee is NOT permissible if it contains sugar.

Fat and oil are not permissible which means they cannot be used to conduct heat or develop flavor in cooking during P1. Therefore to keep meat tender it is important to cook it slowly on low heat for as short a time as possible.

Lean meat, totally trimmed of all visible fat, sizzles and spatters as its juices evaporate. The longer it cooks the more water is lost. Overcooking results in a dry, tough and unpalatable product.

Marinades containing a mild acid ingredient such as lemon juice, lime juice or white vinegar help to tenderize meat. To produce best results soak the meat in the marinade for a few hours or even overnight. Tenderizing marinade is more effective on thinner cuts of meat.

Suitable dry heat methods of cooking P1 fat- and oil-Free meals are:

  • bake/roast
  • en papilotte (in paper, or foil)
  • ‘dry’ fry – in Teflon pan with a tiny amount of water or lemon/lime juice
  • grill – including pan-grill and barbecue

Moist heat methods are suitable provided there is no added fat or oil:

  • boil
  • braise/stew
  • poach
  • steam

Microwave cookery is electro-magnetic. It is neither a dry nor moist technique.

The method of cookery - moist versus dry heat, or slow versus fast cooking - has a dramatic impact on the ultimate taste and tenderness of your meat.

Meat cuts with a lot of connective tissue are tougher. They need moist heat and longer, slower cooking to make them tender.

When 'dry' frying, braising or grilling it is important to use very low heat. Do not over-cook the meat because it will become dry and tough.