TO MAXIMISE A HIGH PROTEIN DIET

BREAKFAST

AIM TO EAT 10g protein or more at breakfast. Here are some ideas :-

• Cereal - muesli; Weetbix; porridge; Sultana Bran; Dr Birchers muesli; etc
• Fruit - prunes; bananas; strawberries; kiwifruit; etc
• Yoghurt - flavoured; Greek; soy; etc
• Phoebe's sprinkle (see below) - 1 heaped dessertspoonful
• Glass juice - cranberry; orange; grapefruit; blackcurrant; etc (vitamin C to boost iron intake in cereal)
• Toast - wholemeal: rye; raisin bread
• Pancakes - oatmeal; buckwheat; etc
• Tofu - scrambles eggs; French toast
• Beverages - no tea or coffee within 1 hour of meals. Drink water, herbal/fruit teas; green tea; Milo);                    milk (soy, rice, nut or cow) or fruit juices instead.
• A smoothie can combine fruit, milk, nuts and flax seeds all in one hit

TIP: Vegans should use a vitamin B 12 fortified cereal.

TIP: Drink or eat food containing vitamin C when consuming iron based meals.

PHOEBE'S SPRINKLE (Your omega rations for the day)

Equal quantities of (I use a ¼ cup of each) flax seeds or linseeds, sunflower seeds, pumpkin seeds and

peanuts.

Grind finely in a spice mill/ grinder, or in blender, food processor or use a stick grinder.

Put in an airtight container and store in the refrigerator. This quantity lasts me for about 10 days.

Sprinkle a heaped dessertspoon over your breakfast cereal or dinner dessert.

TIP: Have a minimum of 2 fruit each day. Aim to eat one piece of fruit at each meal.

LUNCH

AIM TO EAT 10g protein or more at lunchtime. Here are some ideas :-

• Bread based - wholemeal; rye; flat breads; muffins; scones; rolls; pizza; pita; etc
• Spreads - nut butters; hummus; Marmite, lentil pate; etc
• Cheese - cheddar; cottage; ricotta; etc
• Salad fillings - sprouts; lettuce; rocket; watercress, mesclun; baby spinach; etc
• Salads - pasta; rice; green; bean; etc
• Rice - salads; risotto; etc
• Pasta - salads; lasagna; etc
• Soups - any variety
• Fruit - dried fruits (part of your daily supplement) as well as fresh
• Yoghurt - flavoured; Greek; soy; etc
• Jeanette's daily supplement - have part of it with your lunch

TIP: Eat a minimum of 4 serves of wholegrain bread a day.

DINNER

AIM TO EAT 15 - 20g protein or more at dinner. Here are some ideas:-

• By eating plant proteins with essential amino acids you can maximize the amount of protein                             intake in a meal - see next page on how to obtain a high protein meal.
  

* Quinoa and soy beans (and soy products) are complete proteins as they contain all the essential                                      amino acids for human nutrition.

• Protein component of meal is made up from - beans (any variety); lentils (any variety); tofu;                        tempeh; nuts; chickpeas; quinoa; grains; TVP

• Foods that aid the protein intake when used in combination with the protein component - seeds;                 grains; nuts; breads; rice (brown, wild, basmati); couscous; dairy products

• There is also protein in varying quantities in vegetables - steam for least nutrient loss or eat raw                           in salads.

• The protein component for your dinner should take a ¼ of the plate

• The carbohydrate component of your dinner should take up another ¼ of the plate

• Vegetables and/or salads should take up the rest (½) of the plate

• Puddings also contribute protein, calcium and fruit consumption to a meal. Examples: fruit salads,                   sweets or puddings served with custard, yoghurt, ice cream; etc.

TIP: To increase your iron absorption from non-heme foods include foods that contain a good source of                            vitamin C - citrus juice; tomato products; capsicums (bell peppers); asparagus; broccoli; potatoes; raw

leafy greens. Cooking food in an iron pot or fyypan/skillet also helps the uptake of iron.

TIP: Use iodised salt (vegans especially) when cooking. Restrict sea salt for table use.

TIP: Herbs are a powerhouse of goodness so use them to flavour what you are cooking for dinner. Include

them in raw leafy salads. Use them to add eye appeal to a meal.

HIGH ENERGY TIPS:

• Always eat breakfast
• Improve your fitness
• Avoid too much caffeine and alcohol
• Include iron rich food in your everyday food regime
• Never skip meals
• Eat energy boosting foods ie: the Daily Supplement
• Drink plenty of fluids

BEST ADVICE EVER - Eat sitting at a table, not standing up or slumped on a couch in front of television.

So that vegetarians obtain protein from a meal all the essential amino acids must be present in the body:

so it is essential to eat a variety of food each day or over the course of a week.

Combining foods in a meal helps provide any missing essential amino acids from one protein source to be

supplied by another. Examples:-

CEREAL PLUS LEGUMES:

Lentil burgers coated with wholemeal/ rye breadcrumbs

Corn tacos and kidney beans

Rice with peas

CEREAL PLUS VEGETABLES:

Tabouleh salad with tomatoes

Spinach and vegetable pie (wholemeal crust)

Risotto with vegetables (greens/ pumpkin, etc)

Pasta with broccoli

CEREAL PLUS DAIRY:

Pasta and cheese

Fruit crumble topped pudding with custard

LEGUMES PLUS VEGETABLES:

Tofu stir fry

Pumpkin stuffed with peas/ corn and nuts

Bean sprouts in stir fries

Baked potatoes topped with baked beans or lentils

Minestrone soup

GRAINS PLUS VEGETABLES:

Rice stuffed tomatoes or capsicums

Whole grain pasta tossed with peas, almonds, and tomato sauce

Whole grain pasta and roast vegetable lasagna

Polenta, cheese and tomato sauce, and tossed salad

LEGUMES PLUS NUTS OR SEEDS: (from the daily supplement - see below)

Lima beans with a topping of wheat germ or pumpkin seeds

Chickpeas and sesame or sunflower seed salad

Salads with beans and sunflower seeds

Bean burgers coated with sesame seeds

Nut roasts which include seeds

LEGUMES PLUS GRAINS:

Baked beans on toast

Lentil stew over rice

Hummus and pita bread

Peanut butter sandwich

Pea soup and bread roll

Falafels in pita bread

* Quinoa and soy beans (and soy products) are complete proteins in themselves therefore it is not

necessary to combine them with another item unless you wish to.

JEANETTE'S DAILY SUPPLEMENT

This daily supplement supplies trace elements, protein (about 8g), iron, minerals, vitamins and energy

that may be lacking in your eating regime.

In a small plastic container with a lid or small resealable plastic bag place:-

• 1 brazil nut (gives you your daily selenium)
• 10 cashew nuts
• 8 blanched almonds
• 2 walnut halves (1 whole walnut) (omega top up to Phoebe's Sprinkle)
• 3 hazelnuts (optional)
• 1 Tbsp pine nuts
• 4 prunes
• 4 dates
• 1 whole dried apricot
• 1 Tbsp sticky raisins (Thompson seedless or Australian sticky ones are good)
• 6 pistachios (optional)
• 1 dried fig (optional)

Have no more than 1 unit of alcohol a day (or 25g (4 small squares) of 70% or higher, dark chocolate

which contains similar trace nutients and antioxidants to red wine).

TIP: To save time I make up a weeks supply at a time. In the morning I take a container (pack) out of the

cupboard and sit it on the kitchen bench then either nibble from it, or use it in some of the suggestions

below.

WAYS TO IMPLIMENT THIS SUPPLEMENT

• Add the dried fruits to your breakfast cereal
• Include the nuts and seeds in raw salads
• Sprinkle pine nuts, etc, over stews, casseroles, etc,
• Add cashews or almonds to stir fries
• Include the nuts and seeds in a dinner loaf, in burgers or patties
• Make a dried fruit compote for dessert
• Use as a pasta sauce ingredient
• Add to muffin recipes
• Make a dried fruit and nut loaf or cake
• Use dates, raisins or figs when making stuffed baked apples
• Use nuts as nibbles with pre dinner drinks
• Snack on them at morning/afternoon teas instead of biscuits and cakes
• Make your own nut butters
• Carry a "survival" container in your bag in case you're late leaving work

• And should you sleep in - grab a container as you head for the door knowing you have the
  

means to survive the day at work or school especially if you also grab up a cheese and cracker

combo, a piece of fruit, plus a small yoghurt if you have the means of keeping it cool. Don't forget

your bottle of water.

SNACKS

Fresh fruit; raw vegetables; or something from your daily supplement above.

Spread low fat wholegrain or rice crackers with nut butters; Marmite; Vegemite; low fat cheeses;

tomato paste; feta. Popcorn; pretzels and salsa; pita bread crisps with hummus.