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 grissini stick or Melba toast
  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 has added sugar.

Your fruit or vegetable portion may be juiced and 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.

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

Veal

veal

Chicken Breast

chicken

White Fish

white_fish

Prawns

prawns430x300

Crab

crab

Fish is a good source of protein, potassium, vitamins and minerals.
A list of benefits:

  • thins the blood
  • protects arteries
  • inhibits blood clots
  • reduces triglycerides
  • lowers LDL cholesterol
  • reduces risk of heart attack & stroke
  • eases symptoms of rheumatoid arthritis
  • reduces risk of lupus
  • relieves migraine headaches
  • fights inflammation
  • helps regulate immune system
  • inhibits cancer
  • soothes bronchial asthma
  • combats early kidney disease

Lobster

lobster

Egg

egg

4 Eggs – 1 whole, whites only of 3 others.
Note: boiling eggs in salted water makes them easier to peel

Skim Cottage Cheese

Cottage_Cheese

Note: Manufacturers usually add sugar to skim cottage cheese to make it palatable.

1-2 Cups of 1 Vegetable

Permissible P1 vegetables:

  1. asparagus
  2. beet greens (not the sugar beet or beetroot)
  3. broccoli
  4. cabbage – all varieties including bok choy, Chinese, kalian (also known as Chinese Broccoli), kale (wild cabbage), kohlrabi, napa, edible rape, savoy, white and red
  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

Asparagus

Asparagus

Arugula

Arugula

Beet Greens

beetgreens

Broccoli

Broccoli

Cabbage

beetgreens

Celery

Celery
Celery leaves are a good source of calcium, iron, sodium, vitamins A and B. Celery juice extract can be use to treat diseases like arthritis, rheumatism and kidney disorders. It is helpful in lowering cholesterol and detoxifying the body.

Chard

chard

Chicory

Chicory

Chicory has crunchy bitter leaves that can be added to salads or braised with meat. Heads with yellow tips are less bitter than those with green tips. Witloof of chicory means 'white leaf' of chicory in Dutch. It refers to the tightly curled leaves force-grown in darkness to encourage paler, more tender foliage (pictured). Both this and large green chicory leaves are permissible P1 ingredients.

Cucumber

cucumber

Fennel

Fennel

Fennel has an aniseed taste. The leaves should be used fresh. Seeds are fine dried and wonderful with fish either as soup or grilled. Fennel can be baked or eaten raw in salad.

Mushrooms

Fennel

Mushrooms are a fungus. Don't soak or wash them because they'll turn mushy when cooked, just trim the bottoms and brush them off.

Salad Greens

Fennel

Spinach

spin

Tomato

tomato

Onion

onion

Radish

Red Radish

1 Bread Stick

Grissini

Grissini

Melba Toast

melba-toast

1 Fruit

1 Apple

apple

1/2 Grapefruit

Grapefruit

1 Orange

orange

5-8 Strawberries

strawberries

Condiments, Herbs and Spices

Basil

basil

Basil is considered a ‘royal herb’. It enhances all vegetables raw or cooked and is exceptional with tomatoes. Try it with fish and in salads. It can be mixed with garlic, onions, sage, rosemary, thyme and tarragon

Cardamom

cardamom

Chili

2224Chilli Whole 1

BEWARE – if purchase chili powder or flakes from the supermarket that you read the ingredients carefully. No added sugar or starch is permitted.

Chives

chives Chives are perfect chopped finely and sprinkled before serving on soups, potatoes, vegetables and salads.

Cinnamon

cinamon

Cinnamon contains benzaldehyde, an anti-tumor agent along with antiseptic properties that kill bacteria-causing tooth decay and disease causing fungi and viruses. It is known to calm the stomach and reduce the amount of insulin necessary for glucose metabolism in Type 2 Diabetes.

Cloves

cloves

Coriander

coriander

Coriander contains 20 natural chemicals possessing antibacterial properties that help control body odor. There is some evidence that Coriander aids in elimination of harmful metals including mercury, lead and cadmium.

Fenugreek

Fenugreek

Galangal

galangal

Garlic

Garlic

Garlic is great with pork, lamb, poultry, rabbit, soups and salad. It is an efficient infection fighter and is known to be helpful for treating asthma, diabetes and high blood pressure. Population studies indicate an inverse relationship between the amount of garlic consumed and the number of cancer deaths.

Ginger

Ginger

Lemon

lemons

Lime

lime_juice1

Use the juice with pulp for fibre

Mint

mint

Mint is very refreshing. It enhances the flavor of steamed vegetables. It’s also lovely in drinks. It is also a digestive aid.

Mustard Powder

mustard

Nutmeg

nutmeg

Oregano

oregano

Oregano Oregano is zesty, peppery and lemony. Marjoram and oregano often used interchangeably and mix well. It is usually used dried and goes well with roasted, fried or grilled vegetables, meat and fish and is well known on pizza

Parsley

parsley

Parsley flat leaf parsley has more flavor than curly leaf parsley. It’s delicious with cottage cream, eggs. You can use it in almost every dish sprinkled at the last minute with garlic.

Pepper

pepper

Rosemary

rosemary

Rosemary leaves have a very strong taste. A small leaf can flavor a whole chicken or fish. Use it sparingly with lamb, port, poultry, potatoes and in marinades.

Sage

sage

Sage has a very potent flavour. It should always be used fresh. It’s traditional in forcemeat (stuffing) for poultry, pork or veal. It has a strong bitter flavour that mixes well with onions and garlic. Use it sparingly.

Salt

salt

Star Anise

star

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.

Thyme

thyme

Thyme is perfect for braising or stewing and excellent on grilled meats. It’s wonderful with lamb. It can be mixed with parsley, garlic, onions and bay leaves but never with marjoram.

Turmeric

turmeric

Turmeric mostly used as root powder, turmeric leaves are used in Indonesian cuisine for the curry base in rendang, sate and padang food. It is termed E100 when used for a coloring agent.
Turmeric is currently being investigated for possible benefits Alzheimer’s, cancer and arthritis. It has also been used as an anti-inflammatory agent and remedy for gastrointestinal discomfort associated with irritable bowel syndrome and other digestive disorders.

Vanilla

vanilla