?

? ?

?a r e m y k i t c h e n u t e n s i l s t h e o n ly t h i n g s w i t h o u t c a r b s

t h e s e d a y s ? ->

?

?

??your low carb food list,

made easy ...

Y O U R U LT I M AT E G U I D E : * A D A P T E D F R O M T H E ‘ R E A L M E A L R E V O L U T I O N ’

your low carb food list, made easy ...

GREEN

ORAN

GERE

D

Green is an ‘all-you- can-eat list’ - you choose anything you like without worrying

about the carbohydrate content as all the foods will be between 0g to 5g/100g. It will

be almost impossible to overdo your carbohydrate intake by sticking to this group of

foods providing you are consuming adequate healthy fats in every meal (except milk,

which is relatively high in carbs and easy to over consume). Overeating protein is not

recommended, so eat a moderate amount of animal protein at each meal. Include as

much fat as you are comfortable with - bearing in mind that low carb/banting is high

in fat. As a beginner it is best to avoid faux food / baked / desserts even when using

green list ingredients if you can help it, to try and break the sugar/carb cravings.

The Orange List consists of items containing between 6g and 25g of carbs per 100g (6%

-25%). If you are a beginner, it’s best to avoid the food on this list initially for optimum

results (unless you are a child, pregnant or breastfeeding in which case it is essential

increase your carbs and include both orange and green lists into your way of eating).

Avoid all the items on the Red List. They will do nothing to help you in your attempt to

reach your health or weight goals. The items on this l ist are either high carb, are toxic or

cause an inflammatory response in the body.

*These lists are derived and adapted from the Professor Noakes original Real Meal Revolution food lists.*

W W W. T H E R M O F O O D I E A N D T H E C H E F. C O M

W W W. T H E R M O F O O D I E A N D T H E C H E F. C O M

THE G

REEN

LIST

Animal ProteinAll eggsAll meats, poultry and gameAll natural and cured meats (pancetta, parma ham, coppa etc)All natural and cured sausages (salami, chorizo etc)All offalAll seafood (except swordfish and tilefish - high mercury content)Broths

DairyCottage cheeseCreamCream cheeseFull-cream Greek yoghurtFull-cream milkHard cheesesSoft cheeses

VegetablesAll green leafy vegetables (salads, spinach, cabbage, lettuces etc)Any other vegetables grown above the ground (except butternut)Artichoke heartsAsparagusAuberginesAvocadosBroccoliBrussel sproutsCabbageCauliflowerCeleryCourgettesLeeksMushroomsOlivesOnionsPeppersPumpkinRadishesSauerkrautSpring onions

SweetenersErythritol Stevia Xylitol

Flavours & CondimentsAll flavourings and condiments are okay, provided they do not contain sugars and preservatives or vegetable (seed) oils.

Naturally prebiotic and probiotic foods such as kefir, sauerkraut

Tamari / gluten free fermented soy products

FatsAny rendered animal fatAvocado oilButterCheese - firm, natural, full-fat, aged cheeses (not processed)Coconut oilDuck fatGheeLardMacadamia oilMayonnaise, full fat only (not from seed oils, home made is best)Olive Oil

Nuts & SeedsAlmondsFlaxseeds (Avoid buying pre-ground as they can go rancid quickly)HazelnutsMacadamia nutsPecan nutsPine nutsPumpkin seedsSunflower seedsChia SeedsWalnutsPsyllium – husk or powder

NOTE: even though these are all-you- can-eat foods, only eat when hungry, stop when full and do not overeat. The size and thickness of your palm without fingers is a good measure for a serving of animal protein.

W W W. T H E R M O F O O D I E A N D T H E C H E F. C O M

THE O

RANG

E LIST

FruitApples 11gBananas 19gBlackberries 7.5gBlueberries 10.1gCherries 10.9gMandarins 9gFigs 8.1gGooseberries 5.6gGrapes 14.4gGuavas 3.5gKiwi fruits 8.6gMangos 11.4gNectarines 7.8gOranges 16.2gPawpaw 6.9gPeaches 7gPears 8.9gPineapple 10gPlums 6.5gPomegranates 13.5gPrickly pears 8.8gQuince 11gRaspberries 7.3gStrawberries 3.9gWatermelon 6.4g

SweetenersHoney 82.1g Chocolate 30g

NutsCashews, raw, 5.5gWater chestnuts, raw, 9.3g

Vegetables

Butternut 7.2gCarrots 5gSweet potato 5.6g

NOTE: Once you have reached your goals and are in ‘maintenance’ you may choose to include more orange list items into your way of eating. The �gures below are all net carbs per 100g. Items

are all raw, peeled and fresh unless otherwise indicated.

W W W. T H E R M O F O O D I E A N D T H E C H E F. C O M

THE R

ED LI

STBaked GoodsAll flours from grains - wheat flour, cornflour, rye flour, barley flour, pea flour, rice flour etcAll forms of breadAll grains - wheat, oats, barley, rye, amaranth, etcBeans (dried, tinned or fresh) “Breaded” or battered foodsBransBreakfast cereals, muesliBuckwheatCakes, biscuits, confectionaryCorn products - popcorn, polenta, corn thins, maizeCouscousCrackers, cracker breads MilletPastas, noodlesQuinoaRiceRice cakesSorghumSpeltThickening agents such as gravy powder, maize starch or stock cubes

Starchy VegetablesBeetrootLegumes ParsnipsPeanuts (legume)PeasPotatoes (regular)

GeneralAll fast foodAll processed foodAny food with added sugar such as glucose, dextrose etcUnfermented Soy Products

OtherAgave anythingArtificial sweeteners (aspartame, acesulfame K, saccharin, sucralose, splenda)CordialsDried fruit – ie. Dates, apricotsFructoseHoney (except for 1 t on orange list) MaltSugar Sugared or commercially pickled foods containing sugarSweetsSyrups of any kind ie. maple or sugar malt syrup

Fruits & VegetablesFruit juice of any kindVegetable juices (other than home-made with Green list vegetables)

Dairy/ Dairy RelatedCheese spreads, commercial spreadsCoffee creamersCommercial almond milk with additives Condensed milkFat-free / low-fat anythingIce creamPuddingsReduced-fat cow’s milkRice milkSoy milk

FatsAll seed oils (safflower, sunflower, canola, grapeseed, cottonseed, corn)Chocolate (anything under 86%)Commercial sauces, marinades and salad dressingsHydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats

BeveragesBeer, ciderFizzy drinks (sodas) of any description other than carbonated waterLite, zero, diet drinks of any description

MeatAll unfermented soya (vegetarian “protein”)Meats cured with excessive sugarVienna sausages, processed luncheon meats