Portion

control guide
Each fat portion is = to 120 cal
Each Protein Portion = to 120 cal
Each Carb Prtion = to 30 cal
FATS
Cheddar
Mozzarella
Parmesan
Emmenthal
Halloumi
Feta
Camembert
Blue Cheese
Brie Cheese
Cottage Cheese
Cream Cheese
Pouring Cream
Double Thick Cream/Cream Fraiche
Greek Full Cream Yoghurt
Mayonnaise
Natural peanut butter
Coconut milk
Coconut Cream
Olives
Avocado
Pork Crackling
Almonds

30g
30g
30g
30g
50g
1/2 round
30g
30g
30g
100g
2 Tablespoon
100ml
1 Tablespoon
100ml
1 Tablespoon
1 Tablespoon
100ml
1 Tablespoon
10 olives
1/4 medium sized
4 rashes
10 nuts

Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat / Carb
Fat
Fat
Fat

Sesame Seeds

125ml

Fat / Carb

Sunflower Seeds
Linseeds
Pumpkin Seeds
Hazelnuts
Cashews
Pistachios
Coconut Flour
Almond Flour
Flaxseed Flour
Linseed Meal
Olive Oil
Flaxseed oil
Coconut Oil
Soya bean oil
Butter

125ml
125ml
125ml
10 nuts
10 nuts
10 nuts
2 Tablespoon
125ml
6 Tablespoon
3 Tablespoon
1 Tablespoon
1 Tablespoon
1 Tablespoon
1 Tablespoon
1 Tablespoon

Fat / Carb
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat
Fat

1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion + 1
carb portion
1 fat portion + 1
carb portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion
1 fat portion

Asparagus
Celery
Radishes
Lettuce/Rocket
Tomato
Cucumber
Onion
Mushrooms (raw)
Spring Onions
Peppers - red, yellow & green
Carmel Dill Pickles
Aubergines
Artichoke hearts
Brussels sprouts
Leeks
Green Beans
Baby Marrow
Broccoli
Cauliflower
Pumpkin (raw)
Spinach
Cabbage
Gem Squash

CARBOHYDRATES
1 cup
1 cup
1 cup
1 cup
1/2 tomato
1 cup
1/2 cup
1cup
1/2 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1/2 medium

Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb
Carb

1 Carb portion
0.5 carb portion
1 Carb portion
1 Carb portion
1 Carb portion
0.5 carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
1 Carb portion
2 Carb portion

PROTEIN
Eggs
Tofu
Hamburger Patty
Steak/Fillet/Rump
Mince - Beef
Pork/Lamb chop
Lamb
Bacon
Macon
Sausages Pork/Beef/Chicken
Boerwors
Shaved ham
Salami
Frankfurters
Biltong
Wild game meat
Chicken
Chicken Wing
Chicken Livers
Mince - Chicken
Simply Chicken Vienna's
Turkey
Fish Fillets - Haddock/Hake/Kingklip
Tuna - tin in water
Tuna
Calamari
Prawns (Actual Meat)
Shrimp
Swordfish
Salmon
Crab
Sardines
Mussels
Trout

2
100g
100g
100g
100g
1 medium sized
80g
2 rashes
2 rashes
1 sausage
10cm
100g (1 Packet)
4 slices
2 Frankfurter
50g
100g
100g
6 wings medium
100g
100g
2 Vienna's
100g
100g
100g
100g
100g
100g
100g
100g
100g
100g
1 tin
12 in shell
100g

Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein
Protein

1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion
1 Protein portion