Sista swaps
Sista swaps means you can eat the foods you like with flexibility of creating your own meals.
Its a good idea to weigh your food, plan and carry with you.
Space out your meals throughout the day and do not skip meals and eat all at once!
You may change the order of your food unless you have been instructed with pre and post workout meals.
Do not save all your carbs, fats, calories for one meal unless advised due to an occasion.
100g
White
Skinless chicken Breast
Skinless Turkey Breast
Turkey Breast Mince
6 Egg Whites
x1 Scoop Protein Powder
White Fish
Tuna (fresh or tinned not in oil)
Prawn / King Prawn / Shrimp
Squid / Octopus / Scallops
Tofu
150g Plain High Protein Greek Yogurt or Quark 3% Fat or less
Orange / Red
Salmon
Mackerel
Sardines
Lean Steak
Lean Pork
Venison
Mince Beef 5% Fat
Lean Lamb
Weighed Cooked!
Only have Orange or Red Max x2 per week and drop a FAT!
100g
Cous Cous
Rice
Pasta
White or Sweet Potato
(add extra 50g Per 100g)
Quinoa
Buckwheat
Yam
Rice Cakes x4 Plain less salt
(around 6g carb per 1)
X1 Pitta
X1 Wrap
Brown / Wholemeal Bread x2
(around 15g carb per slice)
Oats 40g
Unlimited
Fibreous Carbs
Broccoli
Spinach
Cucumber
Green Beans
Asparagus
Cauliflower
Brussell Sprouts
Cabbage
Courgette
Salad
All Green Vegetables!
50g
40g Red Onion
50g White Onion
50g Spring Onion
50g Carrots
50g Red/Yellow/Green Peppers
50g Mushrooms
x1 Tomatoes
x4 Cherry Tomatoes
50g Beetroot
Good Fats
15g Peanut/Almond Butter
x15 Almonds
50g Avocado
10g Extra Virgin Olive Oil
x2 Whole Eggs
30g Mozzarella Cheese
30g Hummus Low Fat
30g Philadelphia Light
Tablespoon Of Seeds
x1 = 100g Carb
Apple
Banana Medium
Pear
Plum
Peach
Fresh or Frozen
100g Blue Berries
100g Mango
100g Strawberries
100g Pineapple
This is counted as a carb so swap it! You can also mix it!
A Handful of berries with porridge is FREE! No need to count.
S
300ml Soy Milk
300ml Oat Milk (replace with 100g carb)
If you have too first coffee tea with milk is ok! But NO more!
S
2 tbsp tomato or chilli/spicy based sauce
2 tbsp Vinegar or Lemon Juice
Unlimited Herbs & Spices
Unlimited Salt & Sugar Free Spices
1 tbsp of all seasoning with salt
2 tbsp Soy Sauce
15g Reduced Sugar & Salt Brown/Red/BBQ sauces
15g Mayo
Sodium 1500-200mg Per Day
S
2-3 Litres Of Water
Black Teas & Coffee
Green Tea
Diet / Zero Sugar Drinks / Squash
Limit Alcohol
DO NOT Drink Your Calories!!
This is wasted energy and stores as belly fat!