MAKING THE PLAN WORK
No plan can suit everyone all of the time, so to make things fit with real life, here we cover some of the common questions about adapting the plan.
I’m a big exerciser, will I need to adjust anything?
You may want to slightly increase your portions of starchy carbs and wholegrains and of plant proteins, such as beans and tofu, to balance out the extra energy you use. Men may also want to boost portion sizes unless they want to lose weight.
Can I follow the plan if I’m cooking for one?
Most of the recipes in this plan are designed for two people. But they’re easily adapted to be halved for one or doubled up for four, for example, if you have more mouths to feed. Alternatively, make the recipe as it stands, then cool and store the second portion in a sealed container in the freezer.
I’d like to lose a bit of weight, can I?
If you have a little amount of weight (6kg/1 stone or less) to lose, the easiest option is to omit one or both of the snacks from the plan. If you have more weight to lose, such as 13–19kpg (2–3 stones), you may lose weight just by following the plan as it is (your body burns more calories, the heavier you are).
What if I don’t like some of the options?
There is flexibility in swapping meals and snacks around. When it comes to lunches and snacks, feel free to swap one for another from any week; but for breakfasts and dinners, only replace it with another from the same week.
Does the plan work for vegetarians?
This plan already contains plenty of vegetarian recipes. However, if you want to replace any meat or fish options, follow the same advice as above on swapping.
Tablespoon and teaspoon measurements are level; 1 tsp = 5ml; 1 tbsp = 15ml.
A serving of fruit and veg should be 80g (3oz).
Eggs should be medium, unless otherwise stated.
Cow’s milk should be the skimmed variety.
Non-dairy milks, such as soya or almond milk, should be unsweetened and fortified with calcium.
All types of yogurt should be unsweetened and plain. Buy calcium-fortified soya yogurt.
Nut butters should be free from added salt or sugar.
Nuts and seeds should always be unsalted.
Beans and lentils should be canned in water and free from added sugar or salt.
Salt should never be added.
Swap foods to suit the seasons.
Always buy sustainable fish.