Food-reintroduction

Congratulations on reaching the Food-Reintroduction Phase of the programme, you have done an incredible job for getting this far! This is the ideal opportunity to continue all the healthy habits you have put into place so far.

During this phase you will be gradually re-introducing food into your diet as per your Food Re-Introduction booklet.

Our team have created some delicious recipes to help support you throughout this phase. All the recipes are between 300-400 kcal and are balanced meals. Please refer to your Food-Reintroduction booklet for more information on how to build a balanced meal.

We hope you enjoy preparing and tasting these dishes!

View all recipes

Fresh start

Before commencing your low carbohydrate plan, think about how you want your kitchen cupboards to look like, what are the foods you want to include in your fridge, freezer and cupboards?

Meal planning and prepping
No amount of knowledge can outperform good planning and prepping. You can download the food prep document in your online learning. This document contains some meal prepping strategies to help you get through the week with ease, save you time and money and ensure you’re getting the most out of your meals.

Swaps

You may not always have all the ingredients you need at home, but don’t let this stop you from preparing healthy and delicious meals. You can always swap some ingredients for others. The following ingredients are equivalent in flavour and can be easily swapped:

Fresh garlic and garlic powder
Fresh onions and onion powder
Fresh parsley and fresh coriander
Semi-skimmed milk with low fat plain yogurt
Chickpeas, butter beans and kidney beans
Red lentils, green lentils and black lentils
Cod, haddock and seabass
Spinach, rocket and watercress

Don’t be afraid to experiment, you might even find that you prefer the recipe with an unexpected ingredient. Moreover, having a large variety of different foods in your diet has multiple health benefits too.

Social support

Sharing meals with family and friends is a good opportunity to spend some quality time together and make your experience with healthy eating a lot easier and enjoyable. We have compiled some tips and tricks to help involve your family and friends:

For family and friends that are resistant to trying new healthier foods, try making an extra portion for them to taste alongside their meals.
Get your children to help you with the cooking. When children are involved in the cooking process, they are more likely to eat the meal they have prepared.
Cook something that looks and feels familiar to a classic dish, then put a healthier spin on it. For instance, opting for a vegetarian chilli rather than a chilli con carne.
We eat with our eyes. Make your meals look appetising by using colourful vegetables and textures that you enjoy.

Equipment needed

Non-stick frying pan
Investing in good quality cookware has many benefits. Non-stick frying pans need significantly less oil to achieve the same cooking results, meaning meals can provide less energy. It is also means that they are much easier to clean.

Tupperware
Investing in some good quality air-tight, microwavable, freezer safe, dishwasher friendly and easy to clean Tupperware is key for meal prepping and transporting your meals.

Weighing scales
Investing in a kitchen scale can help with portion control. You can find a variety of different options on Amazon, Waitrose, Sainsbury’s.

Eating in season

This is a good way to ensure you’re having a varied and nutritious diet. It is also cheaper and better for the environment. Fresh, frozen, tinned are all counted as vegetable portions.