"10 Reasons to lower your sugar intake"

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"Tame your sweet tooth"

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Controls cravings and reduces symptoms of sugar highs and lows

 

How will the Low sugar diet work for you?

If you are constantly coping with sugar highs and lows then this is the perfect plan for you. The Low sugar plan will stabilise your blood sugar levels by removing simple sugars and including high fibre and low-glycaemic foods.

Mood swings, hunger pains and other uncomfortable side effects will disappear by following a well-balanced meal plan with all the right foods.

Why the Low sugar diet?

  • Maintain stable blood sugar levels
  • Control cravings for sweet foods
  • Eliminate sugar related mood swings
  • Reduce hunger pains with balanced satisfying meals

  • Breakfast

    Porridge with almonds

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    Info

  • Lunch

    Cheese and tomato omelette

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    Info

  • Dinner

    Beef casserole with potatoes

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  • Snack

    Yoghurt with apricots

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    Info
  • Calories
  • 465
  • Protein
  • 17g
  • Carbs
  • 64g
  • Fat
  • 17g

Breakfast

Porridge with almonds

  • 50g of porridge oats, prepare as pack directions with 200ml of semi-skimmed milk
  • Top with 1 tbsp of sliced almonds and 75g of mango slices
  • 125ml glass of orange juice

Did you know? We don't need to cut down on naturally occurring sugars found in fruit and veg and milk. It is food containing added sugars that we should be cutting down on

  • Calories
  • 425
  • Protein
  • 26g
  • Carbs
  • 35g
  • Fat
  • 21g

Lunch

Cheese and tomato omelette

  • 1 Cheese and tomato omelette (see recipe)
  • 1 slice of wholegrain toast
  • 1 apple

Recipe

Ingredients

  • 2 eggs
  • 1 tbsp of semi-skimmed milk
  • 1 tsp of olive oil
  • 25g of low fat cheese
  • 1 tbsp of onion
  • 1 tomato

Method

  1. Heat olive oil in small non-stick frying pan over a moderate heat
  2. Gently beat together eggs and milk and add to pan. Cook for 1 minute and gradually push the set egg and milk mixture from the outside of the pan into the centre, allowing uncooked egg to cover the pan
  3. Continue cooking until egg mixture is almost set
  4. Top with finely chopped onion, tomato and grated cheese and continue cooking until cheese has melted and omelette is set. Fold in half and serve

  • Calories
  • 420
  • Protein
  • 30g
  • Carbs
  • 50g
  • Fat
  • 15g

Dinner

Beef casserole with potatoes

Recipe

Ingredients

  • 1 tsp of olive oil
  • 100g of lean stewing steak
  • 1/2 onion
  • 1 clove of garlic
  • 50g of carrot
  • 50g of celery
  • 1 tsp of plain flour
  • 1 tsp of tomato puree
  • 1 tsp of Worcestershire sauce
  • 1/4 pint of vegetable stock
  • 1 pinch of oregano
  • 2 small potatoes (around 4oz or 100g each)
  • 75g of mushrooms

Method

  1. Heat the oil in a non-stick pan. Cut the stewing steak into bite-sized pieces and brown on all sides, keeping the heat high. Once browned, set aside on a plate and add the finely sliced onions, crushed garlic, diced carrot and celery to the pan
  2. Cover with a lid and cook over a gentle heat for 10 minutes
  3. Sprinkle over the flour and stir in well, before returning the meat, with any juices, to the pan. Add the tomato puree, Worcestershire sauce, stock, herbs and potatoes, cut into bite-sized chunks
  4. Turn the heat low to gently simmer for 30 minutes. After this time, add the mushrooms to the casserole and simmer gently for a further 10 minutes

  • Calories
  • 145
  • Protein
  • 8g
  • Carbs
  • 25g
  • Fat
  • 2g

Snack

Yoghurt with apricots

  • 6 dried apricots with 125ml of low fat yoghurt