3. Diet - F2lOnline

3. Diet


  • Bread
  • Any takeaways!
  • Fizzy drinks
  • Alcohol
  • Sweets/chocolate
  • Cake
  • Pasta
  • Processed foods
  • Salt
  • Cheese


  • Drink a minimum of 3 litres of water a day.
  • Eat as much veg and salad as you like.
  • Try eat something every 2 to 3 hours.
  • Eat breakfast
  • Eat your last meal 2 to 3 hours before bed.
  • Have a minimum of 3 meals a day.



Omelette mushroom, onion, spinach
(4 eggs one yolk. As much onion, spinach and mushrooms as you like)


Natural yogurt with berries (4 table spoons of yogurt and a small handful of berries)


Porridge with berries and milk alternative (Half a mug of porridge and a small handful of berries)

Top Tips:

Consider having a good multi vitamin to make sure you are getting all the vitamins and minerals your body needs.
Good preparation is the key so make food prep a part of your day!


  • Meat (Protein)
  • Chicken
  • Turkey
  • Fish
  • Quorn
  • Portion size: Fist

When: Every main meal

  • Grains (Carbs)
  • Rice
  • Oats
  • Cous-cous
  • Sweet potato
  • Portion size: half a cup cooked or size of your fist if sweet potato

When: Every main meal

  • Fat
  • Fish oils (supplement)
  • Olive oil
  • Coconut oil
  • Portion size: 1 tablespoon

When: Every main meal

  • Salad & Veg (Vitamins & minerals)
  • Any veg Any salad
  • Portion size: as much as you like


  • Nuts, berries natural yogurt
  • Portion size: handful combined / 2 tablespoons


  • Humous and cucumber or carrot sticks.
  • Portion size: 2 tablespoons / as much as you like

When: Between main meals

You can flavour your food with any powdered spice or combination of powdered spices you like.

Why is water important?

  • Essential for survival!
  • Reduces appetite
  • Increases metabolism
  • Increases energy levels (Dehydration can be responsible for fatigue)
  • Leads to better health by flushing out waste and bacteria
  • Leads to healthier skin
  • Helps digestion
  • Reduces headaches
  • Water is the primary transporter for all nutrients in the body

Top Tip:

Preparation is the key! Buy bottled water and give yourself deadlines when you need to have drink a certain amount by.



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