P1 Permissible Ingredients

During P1 Weight Loss, you may only eat two meals per day – lunch and dinner. The two P1 Skinny Meals provide a total of 500 calories from food per day.

Each P1 Skinny Meal consists of:

  1. 100 g protein (3.5 oz)
  2. 1-2 cups of 1 vegetable
  3. 1 dry bread stick
  4. 1 fruit

Permissible beverages include:

  1. unlimited plain, mineral or soda water – aim to drink 2-3 liters/quarts of water per day
  2. unsweetened black, green or herb tea
  3. unsweetened coffee
  4. up to 1 Tbsp (20 ml) milk per day

Note: 1 tsp = 5 ml. Full cream milk is preferable to skim or ‘low-fat’ milk as it may have sugar added.

Your fruit or vegetable portion may be juiced to be taken as a beverage, e.g. tomato juice or strawberry coulis and mint mixed with plain soda or mineral water to make a refreshing spritzer.

Other than Stevia DO NOT use sugar, honey, syrup or any artificial sweetener during P1 or P2.

DO NOT use creamer or condensed milk during P1 or P2.

DO NOT use fat, oil or butter during P1, not even a wisp of oil spray on you pan.

The following description of foods provides information about P1 food calories, vitamins and minerals and why it is good for you.

It is recommended that you use as many P1 permissible ingredients as possible during P1 and include a wide variety of herbs and spices in your P1 Skinny Meals to benefit from the high nutritional content.

100 g Protein (3.5 oz)

Protein choices:

    1. beef
    2. veal
    3. chicken breast
    4. white fish
    5. shrimp/prawns
    6. crab
    7. lobster
    8. 4 eggs (one whole, whites only of the three others)
    9. skim cottage cheese

Beef

Beef

Beef has about 171 calories. It is a very good source of protein, vitamin C, vitamin B12, iron, phosphorus, copper and selenium and a good source of riboflavin, niacin and zinc. Make sure to cut out any visible fat before cooking.

Veal

Veal

Veal has about 172 calories. It is a very good source of protein, niacin and zinc. It is also a good source of vitamin B12, phosphorus and selenium. Make sure to cut out any visible fat before cooking.

Chicken Breast

Chicken Breast

Skinless, Boneless Chicken Breast has about 97 calories. It is a very good source of protein, niacin, vitamin B6 and selenium and a good source of phosphorus. Make sure to cut out any visible fat before cooking.

White Fish

Fish

Fish is a good source of protein, potassium, vitamins and minerals. Examples of white fish are barramundi, cod, flathead, flounder,, halibut, John Dory, ling, snapper, sea bass, skate.

Prawns

Shrimp/Prawns

Shrimp/Prawns have about 99 calories. They are a very good source of protein, vitamin B12 and selenium and a good source of niacin, iron, phosphorus and zinc.

Crab

Crab

Crab has about 84 calories. It is a very good source of protein, vitamin B12, phosphorus, zinc, copper and selenium and a good source of vitamin C, folate and magnesium.

Egg

Egg

4 Eggs – 1 whole, 3 whites only has about 129 calories. It is a very good source of protein, riboflavin and selenium and a good source of vitamin B12 and phosphorus.

Lobster

Lobster

Lobster has about 65 calories. It is a very good source of protein, zinc, copper and selenium and a good source of vitamin B12, pantothenic acid and phosphorus.

Skim Cottage Cheese

Skim Cottage Cheese

Skim Cottage Cheese has about 70 calories. It is a very good source of protein and a good source of riboflavin, vitamin B12, phosphorus and selenium.

1 – 2 cups of 1 Vegetable

Vegetable choices:

    1. asparagus
    2. beet greens (not the sugar beet or beetroot)
    3. broccoli
    4. cabbage – all varieties
        • white, red and purple
        • bok choy
        • kalian (also known as Chinese Broccoli)
        • kale (wild cabbage)
        • kohlrabi
        • napa
        • edible rape
        • savoy
    5. celery
    6. chard
    7. chicory or witloof (flower)
    8. cucumber
    9. fennel
    10. mushrooms
    11. onion – red, white, brown
    12. radish – red, white (daikon)
    13. salad greens – including arugula/rocket, all varieties of lettuce, endive, radicchio, watercress
    14. spinach, kangkung (Asian water spinach)
    15. tomato

Arugula

Arugula

Arugula has about 10 calories. It is a very good source of dietary fiber, vitamins A, C and K, folate, calcium, iron, magnesium, phosphorus, potassium and manganese and a good source of protein, thiamin, riboflavin, vitamin B6, pantothenic acid, zinc and copper.
Arugula helps fight cancer and is good for your bones and brain.

Asparagus

Asparagus

Asparagus has about 79 calories. It is a very good source of dietary fiber, protein, vitamins A, C, E (alpha tocopherol) and K, thiamin, riboflavin, niacin, folate, iron, phosphorus, potassium, copper, manganese and selenium and a good source of vitamin B6, calcium, magnesium and zinc.
Asparagus has anti-cancer properties and loads of anti-oxidants to neutralize free-radicals.
It enhances the ability of insulin to transport glucose from your bloodstream into cells and thus helps regulate blood sugar levels.

Beet Greens

Beet Greens

Beet Greens have about 17 calories. They are a very good source of dietary fiber, Vitamins A, C, E (alpha tocopherol) and K, thiamin, riboflavin, vitamin B6, calcium, iron, magnesium, potassium, copper and manganese and a good source of protein, folate, pantothenic acid, phosphorus and zinc.
Beet greens taste similar to Swiss chard. They are an excellent source of tryptophan, an essential amino acid that is used to produce serotonin which gives to a good mood and a good night’s sleep.

Bok Choy

Bok Choy

Bok Choy has about 18 calories. It is a very good source of vitamins A, C, K, B6, folate, calcium, iron, potassium and manganese and a good source of dietary fiber, protein, thiamin, riboflavin, niacin, magnesium and phosphorus.
This member of the cabbage family has a mild flavor and will be great in ‘dry’ fries and soups. It helps you resist infections and inflammatory free-radicals and just one cup provides your daily allowance of vitamin A.

Broccoli

Broccoli

Broccoli Broccoli has about 30 calories per cup. It is very high in vitamin C, K, Chromium and Folate and well known for properties that prevent and fight cancer due to antioxidant, anti-inflammatory, and pro-detoxification components.

Cabbage

Cabbage

Cabbage has about 43 calories. It is a very good source of dietary fiber, vitamins C, K, B6, folate and manganese and a good source of thiamin, calcium, iron, magnesium, phosphorus and potassium. Cabbage is good for strong
bones and a healthy immune system. Eat it raw to reduce your risk for cancer. It is packed with fiber and therefore benefits your digestive system too by helping to keep you regular.

Celery

Celery

Celery has about 28 calories. It is a very good source of dietary fiber, vitamins A, C, K, folate, potassium and manganese and a good source of riboflavin, vitamin B6, pantothenic acid, calcium, magnesium and phosphorus.
Celery has anti-inflammatory and anti-oxidative health benefits that help protect our cells, blood vessels and organs from cancer and other damage. It helps regulate blood pressure and calm the nervous system.

Chard

Chard

Chard has about 14 calories. It is a very good source of dietary fiber, vitamins A, C, E (alpha tocopherol), K, riboflavin, B6, calcium, iron, magnesium, potassium, copper and manganese and a good source of thiamin, folate,
phosphorus and zinc. Swiss chard and silverbeet is one of the world’s most nutritious vegetables. It is great for the blood and nervous system. If you are prone to kidney stones, it is best not to eat it though.

Chicory

Chicory

Chicory has about 31 calories. It is a very good source of dietary fiber, vitamin C, thiamin, folate, potassium and manganese and a good source of vitamin B6, magnesium, phosphorus and copper. Chicory is a bitter vegetable.
It has a mild laxative effect and increases bile production. It prevents constipation, helps maintain a healthy balance of “good” bacteria in the colon. Chicory was renowned in ancient times as a powerful aphrodisiac!

Cucumber

Cucumber

Cucumber has about 31 calories. It is a very good source of vitamins C and, K and potassium and a good source of vitamin A, pantothenic acid, magnesium, phosphorus and manganese. Cucumbers are 96 percent water. They aid
digestion and act as a diuretic and remedy for constipation. They have anti-oxidant and anti-inflammatory properties which scavenge free-radicals and help prevent cancer. They are effective for regulating both high and low blood pressure
as well as insulin so are a must for people with diabetes. Cucumber is also a well known post sunburn skin saver and has long been used to reduce puffiness around the eyes.

Fennel

Fennel

Fennel has about 54 calories. It is a very good source of dietary fiber, vitamin C, folate, potassium and manganese and a good source of niacin, calcium, iron, magnesium, phosphorus and copper. Fennel is an herb with a distinctive liquorice flavor and fragrance.
It has strong anti-oxidant properties.
It reduces inflammation and helps to prevent cancer. It helps lower high blood pressure and the high fiber content helps keep you regular.
Try it raw as a salad or baked with fish.

Mushrooms

Mushrooms

Mushrooms have about 20 calories per cup. They are high in B vitamins, selenium and copper.

Onion

Onion

Onion has about 97 calories. It is a very good source of vitamin C and a good source of dietary fiber, vitamin B6, folate, potassium and manganese.
Onions are a powerhouse food. They improve bone density and prevent hip fractures in post-menopausal women.
They have anti-oxidant, anti-bacterial and anti-inflammatory properties and play a key role in maintaining our immune system.
They deliver cardiovascular benefits due to their anti-clotting and blood pressure regulating properties. Eating onions lowers risk for cancers and improve blood sugar balance.

Radish

Radish

Radish has about 37 calories. It is a very good source of dietary fiber, vitamin C, folate and potassium and a good source of riboflavin, vitamin B6, calcium, magnesium, copper and manganese.
Radishes have anti-cancer and anti-inflammatory properties and boost your immune system.
They help the liver detoxify and purify the blood and eliminate waste. They also help regulate the production and secretion of bile.
They are a good little antidote to constipation and urinary problems.
The high potassium content helps reduce blood pressure. They are anti-congestive which means they aid in resolving respiratory disorders such as bronchitis and asthma.

Salad Greens

Salad Greens

Salad Greens Lettuce has about 16 calories. It is a very good source of dietary fiber, vitamins A, C, K, thiamin, folate, iron, potassium and manganese and a good source of riboflavin, vitamin B6, calcium, magnesium, phosphorus and copper.
Much more than rabbit food, lettuce fills you up, aids digestion and prevents oxidation of cholesterol which prevents the build up of plaque in your arteries. It is a relaxant which means it can give you not only a good night’s sleep but clearer thinking. It has a huge amount of iron and so is a better antidote to anaemia than any iron supplement.
Romaine has the highest nutritional value in the lettuce category. Iceberg lettuce has the lowest. Give cos, butter, curly, endive, radicchio varieties a try as well.

Spinach

Spinach

Spinach has about 14 calories. It is an excellent source of vitamins and minerals including vitamins A, B2, B6, C, K, and minerals folate, manganese, iron, calcium and potassium.
Spinach has anti-inflammatory properties and is high in phytonutrients. It is anti-cancer and is good for the blood and bones.

Tomato

Tomato

Spinach Tomato has about 65 calories. It is a very good source of dietary fiber, vitamins A, C, K, potassium and manganese and a good source of vitamin E (alpha tocopherol), thiamin, niacin, vitamin B6, folate, magnesium, phosphorus and copper.
Tomatoes are good for the eyes, the heart, the bones and teeth. Tomatoes have preventive benefits against prostate cancer.
They help maintain healthy skin and hair too. Although you cannot do it in P1, cooking them in oil encourages intestinal absorption.

1 Bread Stick

Bread choices:

    1. grissini stick
    2. lavosh crisp
    3. Melba toast
    4. Passover Matzos (plain, without egg)

Grissini

Grissini

Grissini stick has about 10 calories. It is a good source of manganese and selenium.

Melba

Melba

Melba toast has about 12 calories. It is a good source of manganese and selenium.

1 Fruit

Fruit choices:

    1. apple
    2. grapefruit
    3. kiwi fruit
    4. orange
    5. strawberries

1 Apple

1 Apple

1 Apple has about 93 calories. It is also a good source of dietary fiber and vitamin C.
Apples are great for your immune system. They also have anti-cancer and anti-inflammatory properties which lower blood pressure and prevent build up of arterial plaque.
They are good for your liver and gallbladder and they help regulate elimination, both constipation and diarrhoea.

1/2 Grapefruit

1/2 Grapefruit

½ Grapefruit has about 27 calories. It is a very good source of vitamins A and C and a good source of dietary fiber and potassium.
The vitamin C in grapefruit is protective against colds and flu.
It’s the white pith that contains the highest amount of bioflavonoids which have anti-cancer properties especially for the digestive system.
It is beneficial for digestion and aids in elimination.
Its anti-inflammatory properties prevent atherosclerosis which is plaque build up in the arteries.
Grapefruit has a fat-burning enzyme that helps absorb and reduce starch and sugar in the body.
For this reason is it great for people who are diabetic.

1 Orange

1 Orange

1 Orange has about 62 calories. It is and a very good source of dietary fiber and vitamin C and a good source of thiamin and potassium.
An orange has over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumour and blood clot inhibiting properties.
Oranges are great little anti-oxidants that help your immune system a whole lot better than a man made Vitamin C pill.
They fight free-radicals which prevents build up of plaque on arterial walls which protects you against cardiovascular disease.
Positive effects are also associated for arthritis, asthma, Alzheimer’s disease and cognitive impairment, Parkinson’s disease, macular degeneration, diabetes, gallstones, multiple sclerosis, cholera, gingivitis, optimal lung function, cataracts, ulcerative colitis and Crohn’s disease.
Drinking orange, grapefruit or apple juice reduces risk for forming kidney stones.

5-8 Strawberries

5-8 Strawberries

8 Strawberries has about 31 calories. It is a very good source of dietary fiber, vitamin C and manganese and a good source of folate and potassium.
Strawberries are very high in anti-oxidants which helps prevent cardiovascular disease.
They boost the immune system, maintain strong bones and teeth, benefit the nervous system and fight stress. They are anti-cancer too.
People who are depressed often lack folic acid. B9 or folate reduces levels of homocysteine which is associated with depression.
Try a salad of strawberries, baby spinach and basil with grilled shrimp.

Condiments Herbs and Spices

Herbs and spices not only improve the flavor of your food, they have loads of potential health benefits and detoxifying properties.

Skinny World recommends you include herbs and spices in your meals as often as possible.

Basil

Basil

1 tbsp basil has about 1 calorie. It is a very good source of dietary fiber, vitamins A, C, K and B6, folate, calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese and a good source of protein, vitamin E (alpha tocopherol), riboflavin and niacin.
Basil is called the ‘royal herb’ because of its versatility and pungent fragrance and flavor.
It is an anti-inflammatory food that promotes cardiovascular health. It also has antimicrobial, anti-diabetic, antioxidant and anti-cancer properties.
Basil may provide people with rheumatoid arthritis and irritable bowel syndrome relief from symptoms.

Cardamom

Cardamom

1 tsp cardamom has about 0 calories. It is a very good source of dietary fiber, iron and manganese and a good source of vitamin C, calcium, magnesium, potassium and zinc.
In addition to providing a strong aroma and flavor, cardamom enhances the appetite and is beneficial for digestive problems such as heartburn, reflux, gas or flatulence, irritable bowel syndrome and constipation.
It has detoxifying properties and helps clean out the urinary tract, bladder and kidneys.
It improves blood circulation and is beneficial for people who suffer from respiratory allergies, asthma and bronchitis.
It inhibits pathogens such as viruses, bacteria, fungus and mold.

Chilli

Chili

1 tsp chilli has about 8 calories. It is a very good source of vitamin a, vitamins C, K and B6, potassium, copper and manganese and a good source of dietary fiber, thiamin, riboflavin, niacin, folate, iron, magnesium and phosphorus.
Capsaicin is the active ingredient in chilli peppers that causes their heat.
It relaxes blood vessels, and lowers blood pressure.

Chives

Chives

1 tsp chives has about 1 calorie. It are a very good source of dietary fiber, vitamins A, C, K, riboflavin, vitamin B6, folate, calcium, iron, magnesium, potassium, copper and manganese and a good source of thiamin, niacin, pantothenic acid, phosphorus and zinc.
Like other members of the onion or allium group, chives have a myriad of powerful properties.
The anti-bacterial, anti-fungal and anti-viral agents work with vitamin C to fight infection.
It is a natural defence against colds, flu and yeast infections.
Chives are also anti-inflammatory.
They benefit arthritis sufferers.
They have anti-cancer properties and prevent the growth of tumours.
They improve blood pressure and circulation as well as prevent arterial damage from calcification of plaque.
They also improve digestion and absorption of iron.

Cinnamon

Cinnamon

1 tsp cinnamon has about 6 calories. It is a very good source of dietary fiber, calcium and manganese and a good source of vitamin K and iron.
Cinnamon has anti-inflammatory properties and is beneficial for digestive ailments, gas and bloating.
It has very favourable benefits on people with arthritis.
Most notably though it improved insulin resistance and diabetes and reduces risk for heart disease.
It also has an amazing ability to stop medication-resistant yeast infections. Try a dusting of it on your orange, grapefruit or strawberries.

Coriander

Cinnamon

1 tsp coriander has about 7 calories. It is a very good source of dietary fiber, vitamins A, C, E (alpha tocopherol), K, riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese and a good source of thiamin and zinc.
Coriander, which is also known as cilantro, is powerful natural antioxidant and anti-inflammatory.
It is beneficial for people with digestive problems and prevents the formation of gas in the intestines.
It is also beneficial for arthritis sufferers and it aids liver function.

Cumin

Cumin

1 tsp cumin has about 0 calories. It is a very good source of calcium, iron, magnesium and manganese and a good source of dietary fiber, thiamin, phosphorus, potassium and copper.
Apart from great taste, cumin has lots of health benefits.
It is a digestive so it aids digestion. The antibacterial properties help boost your immune system and fight colds and flu.
It is high in iron so it prevents anaemia and is an old treatment for gout and kidney disorders.
It may even prevent the need for dialysis or even kidney transplant in patients with kidney disease.
One study of 88 overweight women found that those who ate a little less than a teaspoon of cumin a day while on a low-calorie diet lost more body fat and weight as those on the same diet who didn’t add cumin.

Fenugreek

Fenugreek

Curry Powder

Curry Powder

1 tbsp curry powder has about 20 calories. It is a very good source of dietary fiber, vitamins E (alpha tocopherol), K, iron and manganese and a good source of vitamin B6, folate, calcium, magnesium, phosphorus, potassium and copper.
Curry powder is made from a mix of spices, typically turmeric, ginger, coriander and fenugreek. Depending on the blend it may also include garlic, fennel seed, caraway, cinnamon, clove, mustard seed, cardamom, nutmeg and pepper.
It is high in anti-oxidants that aid digestion.
It also promotes good bacteria in your gastrointestinal tract.
The compounds in curry powder spices have anti-cancer and anti-inflammatory properties and aid in the prevention of heart disease.

Garlic

Garlic

1 tsp garlic has about 4 calories. It is and a very good source of vitamins C, B6 and manganese and a good source of calcium, phosphorus and selenium.
Garlic is a super food.
It aids iron metabolism, benefits blood cells and protects against cardiovascular disease and cancer.
It prevents unwanted increase in blood pressure.
It has anti-inflammatory properties that benefit our musculoskeletal system and respiratory system making it beneficial for people with arthritis and allergies.
It has anti-bacterial properties and may be used in people with drug-resistant infections.
It is also beneficial in treating people with helicobacter pylori which can lead to stomach ulcers.
Current research appears to indicate that garlic inhibits fat cells from expanding which is possibly good news for people with obesity disorder.

Ginger

Garlic

1 tsp ginger has about 2 calories.
It is also a good source of vitamin C, magnesium, potassium, copper and manganese.
Ginger has gastrointestinal benefits.
It can suppress nausea and vomiting caused by motion sickness, pregnancy and chemotherapy.
It is an anti-inflammatory and widely used by arthritis sufferers.
It prevents against blood clots and stroke, heart disease and headaches.
It has anti-tumour, antiseptic, anti-bacterial and anti-viral properties.

Lemon

lemons

1 tbsp lemon juice has about 4 calories. It is a very good source of vitamin C and a good source of folate and potassium.
Lemons prevent kidney stones, support weight loss, stimulate your digestive track, aid digestion and help bowel movement.
They have multiple anti-cancer properties.
They are anti-bacterial, anti-viral and boost your immune system to fight infection, chills, fever, colds and flu. Lemon is a very good liver cleanser.
It is also effective in treating acne.
It can increase alertness and at the same time help reduce anxiety and promote sleep.
Try a tablespoon of lemon juice in a glass of warm water first thing in the morning.
It will help flush out toxins, and prep your adrenals to supply energy.

Lime Juice

Lime Juice

1 tbsp lime juice has about 11 calories. It is a very good source of vitamin C and a good source of potassium.
Like lemons, limes have anti-oxidant and anti-cancer properties and antibiotic effects.
The vitamin C in lemons and limes neutralizes free radicals which cause inflammation, pain and swelling.
It is beneficial for reducing symptoms associated with arthritis and prevents heart disease.
1 tbsp mint has about 1 calorie.
It is a very good source of dietary fiber, vitamins A, C, riboflavin, folate, calcium, iron, magnesium, potassium, copper and manganese and a good source of niacin, phosphorus and zinc.

Mint

Mint

Mint relieves indigestion, dyspepsia and symptoms of irritable bowel syndrome by relaxing the muscles surrounding the intestines.
Mint has anti-cancer and anti-oxidant properties and helps decrease free radicals.
It is beneficial for asthmatics and allergy sufferers because it blocks pro-inflammatory chemicals leaving airways open for breathing.
Because it is a diuretic it helps lower blood pressure.

Nutmeg

nutmeg

Oregano

Oregano

1 tsp oregano has about 3 calories. It is a very good source of dietary fiber, vitamins A, C, E (alpha tocopherol), K, folate, calcium, iron, magnesium and manganese and a good source of vitamin B6, potassium and copper.
Oregano is a potent anti-oxidant which helps decrease damage done by free radicals.
It also inhibits the growth of bacteria and is effective against giardia and other infections.

Paprika

Paprika

1 tsp paprika has about 0 calories. It is a very good source of dietary fiber, vitamins A, C, E (alpha tocopherol), K, riboflavin, niacin, vitamin B6, iron and potassium and a good source of thiamin, magnesium, phosphorus, copper and manganese.
Paprika adds more than just flavor.
Bursting with vitamin A it aids vision and benefits the skin.
It has anti-oxidant properties which help prevent cellular damage that can lead to chronic illness.

Pepper

Pepper

Rosemary

Rosemary

1 tsp rosemary has about 4 calories. It is a very good source of dietary fiber, vitamins C, B6, folate, calcium, iron and manganese and a good source of vitamin A, thiamin and magnesium. Rosemary is not just a memory booster.
It is a powerful disease-fighting anti-oxidant and has anti-tumour properties. Rosemary helps protect your liver, lungs and skin against cancer.
It is anti-bacterial helping cleanse the blood. It is anti-fungal also and hence beneficial for elimination of Candida.

Salt

Salt

Sumac

sumac-powdered

Sumac from Medieval Latin sumach, from Arabic summaq – meaning “red”.
Adds a lemony taste to salads and meat.
Used to garnish Arab meze dishes such as hummus and Persian kebab.

Star Anise

star

Thyme

Thyme

1 tsp thyme has about 3 calories. It is and a very good source of dietary fiber, vitamins A, C, K, folate, calcium, iron and manganese and a good source of vitamin E (alpha tocopherol), thiamin, magnesium, zinc and copper.
Thyme has anti-oxidant properties which protect you against free radicals which lead to chronic disease.
It is also an anti-microbial herb which fights bacteria and fungus. It may be used for bronchitis, whooping cough, arthritis and as a digestive aid.

Turmeric

Turmeric

1 tsp turmeric has about 8 calories. It is a very good source of dietary fiber, vitamin B6, iron, potassium and manganese and a good source of vitamin C and magnesium.
Turmeric is part of the ginger family. It has powerful anti-cancer, anti-oxidant properties.
It fights cancer causing free radicals and blocks an enzyme that promotes tumour growth.
It helps fight inflammation, prevents plaque build up in the arteries, blood clots and heart disease.
When used for arthritis, it results in improved reduction of symptoms over prescription anti-inflammatories.
It is a natural pain killer and prevents Alzheimer’s disease.
Aged people in India have significantly lower prevalence of Alzheimer’s disease than those in the USA and other western countries.

Vanilla

vanilla