A sample A HIGH CARBOHYDRATE, LOW FAT DIET can be found below which includes breakfasts, lunches, dinners and snacks and includes items such as banana's, jam, honey, fruit juice and raisins.
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Breakfasts: |
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Cornflakes - 80g |
Fruit `n Fibre - 80g |
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Skimmed milk - 400ml |
Skimmed milk - 400ml |
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Banana (chopped) - 100g |
Banana - 100g |
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Sugar - as required |
Sugar - as required |
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Fruit juice - 250ml |
Fruit juice - 250 ml |
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Bread/toast - 2 slices |
Bread-toast - 2 slices |
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Low fat spread - 10g |
Low fat spread - 10g |
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Jam, honey, marmalade or marmite - as required |
Jam, honey, marmalade or marmite as required |
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Weetabix - 60g |
Shredded wheat - 60g |
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Skimmed milk - 450ml |
Raisins - 30g |
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Banana - 100g |
Skimmed milk - 400ml |
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Sugar - as required |
Banana - 100g |
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Fruit juice - 250ml |
Fruit juice - 250ml |
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Crumpets - 80g |
Malt loaf - 60g (2 slices) |
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Low fat spread - 10g |
Low fat spread - 15g |
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Jam, honey, marmalade or marmite - as required |
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Porridge/Ready Brek - 70g raw weight |
Branflakes - 60g |
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Raisins/Sultanas - 30g |
Raisins - 30g |
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Skimmed milk - 400ml |
Skimmed milk - 400ml |
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Golden syrup - 20g |
Banana - 100g |
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Fruit juice - 250 ml |
Sugar - as required |
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Bread/toast - 2 slices |
Fruit juice - 250ml |
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Low fat spread/butter/margarine - 15g |
Low fat spread - 15g |
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Jam, honey, marmalade or marmite - as required |
Jam, honey or marmalade - as required |
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Lunches: |
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Bread - 4 slices |
Oxtail/lentil/vegetable soup - 400g |
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Low fat spread - 20g |
Bread/toast - 2 slices |
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1 Egg (hard boiled) |
French bread - 150g |
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Lean ham - 60g |
Low fat spread - 30g |
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Salad (Tomato, lettuce, cucumber, celery, watercress etc) |
Low fat cheese - 40g Salad - as required |
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Doughnut |
Apple |
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Banana |
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6 crumpets - 240 g |
Bread - 3 slices |
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Low fat spread - 30g |
Baked beans - 225g |
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Low fat cheese - 40g (eg Shape, Tendale “15% fatâ€) |
Low fat cheese - 25g |
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Marmite - 10g |
2 Tea cakes (toasted) - 100g |
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2 Fruit Scones - 100g |
Low fat spread - 20g |
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Jam, honey or marmalade - as required |
Jam, honey or marmalade as required |
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Pear |
Banana |
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2 large Pitta bread - 180g |
Bread - 3 slices |
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Tuna in brine - 150g (drained weight) |
Canned spaghetti - 225 g |
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Salad - as required |
2 Bread rolls |
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Salad cream/dressing as required |
Low fat spread - 20g |
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Doughnut |
Egg (hard boiled) |
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Low fat yoghurt - 1 carton |
Low fat flavoured yoghurt - 1 carton |
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Orange |
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Dinners: |
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Potatoes (boiled, baked, mashed or microwaved) - 300g |
Macaroni - 100g (raw weight) |
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Low fat spread - 10g |
Packet cheese sauce |
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Lean gammon steak - 120 g |
Tuna in brine - 150g (drained weight) |
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Tinned pineapple - as required |
Tomato |
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Peas - 150 g |
Prunes - 200g |
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Rice pudding (low fat brand or home-made with skimmed milk) - 400g |
Custard (made with skimmed milk) as required |
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Spaghetti - 100 g (raw weight) |
Boiled rice - 100g (raw weight) |
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Bolognese sauce (made with lean minced beef) - 200g |
Curried beans - 400g |
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Mixed vegetables - 150g |
Mixed vegetables - 150g |
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Fruit salad - 200g |
Tinned tangerines - 300g |
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Low fat yoghurt - 1 carton |
Low fat yoghurt - 1 carton |
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Potatoes - 300g |
Potatoes - 300g |
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Chicken piece (skin removed - grilled, baked, boiled or microwaved) - 150 g |
Turkey breast (boiled, baked or microwaved) - 150g |
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Boiled broccoli - 150g |
Low fat cheese - 30g |
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Baked beans |
Peas - 100g |
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Fruit pie filling - 225 g |
Rice pudding (low fat brand) - 400g |
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Custard (made with skimmed milk - as required) |
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Snacks: |
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Bread/toast - 3 slices |
Bread - 3 slices |
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Baked beans/canned spaghetti - 400g |
Low fat spread - 20g |
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Jam, honey, marmalade or marmite - as required |
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Breakfast cereal - 60g |
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Skimmed milk - 350ml |
Malt loaf - 80g |
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Raisins - 25g |
Low fat spread - 20g |
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Sugar - as required |
Piece of fruit |
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Rice pudding (low fat brand) - 400g |
Canned ravioli - 400g |
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Piece of fruit |
Bread - 3 slices |
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Snacks may be taken regularly throughout the day to increase carbohydrate intake and maintain total energy intake whilst on a diet lower in fat. Some carbohydrate should be consumed as soon as possible after training to speed glycogen resynthesis and aid recovery. Examples of convenient snacks to carry around include:
Pieces of fruit, sandwiches, currant buns, scones, malt loaf, drinks
Fluids should be taken regularly throughout the day; drinks that are high in carbohydrate include:
Fruit juices, squashes, soft drinks, sports drinks eg Lucozade, Isostar
