Cheryl Forberg's meal plan
Now that you've read our introduction to the #SugarFreeGMB diet plan it's time to get cooking Cheryl Forberg's healthy sugar free recipes!
Whether you are just starting, or have been following her recipes since the beginning of January. You will see that they are easy to do and more importantly sugar free.
Week 1 and 3 are the same, as are weeks 2 and 4. This is to make life easier for yourselves and give you a chance to taste some of her delicious recipes more than once. All you have to do each day is take a look at her suggested meals, choose what you want and visit this web page to get the recipe.
Simply follow her meal plan and choose the meals according to how much energy you're using up. The recipes on the plan are all linked below.
Print off Cheryl's meal plan and stick it on your fridge.
All you have to do each day is take a look at her suggested meals, choose what you want and visit this web page to get the recipe.
Please read Cheryl's meal plan rules before following this plan.
This plan promotes healthy eating and is suitable for most people over 18, however if you are taking any medication or have a serious medical condition you are advised to consult a doctor before undertaking the plan.
BreakfastPlease pick any of the breakfasts - you can try a different one each day, or repeat a recipe for ease.
Important rules for Breakfast:
Don’t miss it! It’s the most important meal of the day, as you are breaking the bodies fast, and kick starting your body’s metabolism.
Each breakfast must include some protein, otherwise you will still feel hungry. Protein = things like eggs, milk, meat or fish. Even if you are just eating fruit, you must have protein to help break down the natural sugars in it.
Get the week one and three breakfast plan here
Get the week two and four breakfast plan here
LunchPlease pick any of these lunches - you can try a different one each day, or repeat a lunch recipe/day for ease.
Some of these lunch options may need to be prepared beforehand, but make a big batch in the evening or weekend and you can have it over several days.
Get the week one and three lunch plan here
Get the week two and four lunch plan here
SnacksThe idea is to keep your blood sugar level constant, so you won’t be tempted to grab for a chocolate bar or other unhealthy snack.
Important rules for snacks:
On this plan you can have up to TWO snacks a day.
You can choose when to have your snacks, mid morning between breakfast and lunch, between lunch and dinner or after dinner and before bed when.
You can pick any of these snacks, just make sure you have one or two with you in case you get hungry.
Get the week one and three snack plan here
Get the week two and four snack plan here
DinnerPlease pick any of these dinners - you can try a different one each day, or if you make one of Cheryl’s recipes such as like Chilli you can then freeze it to use on another day.
Where possible please try to eat two hours before you go to bed, as this will aid digestion.
Get the week one and three dinner plan here
Get the week two and four dinner plan here
Take a look at Jessie Pavelka's workout plan
Find out more about #SugarFreeGMB
Cheryl's extra diet tips
No white stuff
No white flour white rice white pasta white bread
And no added sweeteners
Eat your calories with the exception of milk, you can have water tea coffee, no juice and no soft drinks
Three meals and two snacks a day with your calorie budget that means 300 cal per meal and 150 cal for snack
No meal skipping especially breakfast
At least 4 cups of fruits and vegetables per day, mostly veggies
No starchy veggies like peas corn or white potatoes
Drink plenty of water and keep track of how many cups per day you are having
Be sure to have lean protein with every meal and every snack - lean protein includes egg whites non-fat Greek yogurt, skimmed milk, lean chicken and turkey - white meat only – OR lean beef