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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM
100g Hard Tofu 1 Egg 100g Hard Tofu 150g Cottage Cheese 1 Egg 150g Cottage Cheese 150g Cottage Cheese
70g Spinach 70g Spinach
See instructions on how to take your supplements* See instructions on how to take your supplements* See instructions on how to take your supplements*
10:00 AM 10:00 AM 10:00 AM 10:00 AM 10:00 AM 10:00 AM 10:00 AM
1 Green Apple 200g Strawberries 1 Green Apple 1/2 Avocado 1 Green Apple 1/2 Avocado 1 Green Apple
100g Celery 100g Celery
12:30 PM 12:30 PM 12:30 PM 12:30 PM 12:30 PM 12:30 PM 12:30 PM
300g Cottage Cheese 70g Haloumi 80g Black-Eyed Peas 1 Egg 200g Cottage Cheese 70g Haloumi 1 Egg
200g Celery 400g Cucumber 360g Bok Choy or 80g Tofu 300g Cucumber 480g Bok Choy or 80g Tofu
20 Asparagus Stalks 340g Lettuce 360g Pak Choy 200g Spinach 480g Pak Choy 200g Spinach
See instructions on how to take your supplements* See instructions on how to take your supplements* See instructions on how to take your supplements*
4:00 PM 4:00 PM 4:00 PM 4:00 PM 4:00 PM 4:00 PM 4:00 PM
1 Green Apple 1 Green Apple 1 Green Apple 1 Green Apple 1/2 Avocado 1 Green Apple 100g Yoghurt
100g Celery
6:30 PM 6:30 PM 6:30 PM 6:30 PM 6:30 PM 6:30 PM 6:30 PM
100g Brown Lentils 200g Hard Tofu 100g Red Lentils 200g Hard Tofu 1 Egg 80g Black-Eyed Peas 100g Brown Lentils
200g Spinach 200g Broccoli 200g Spinach 200g Cauliflower 80g Tofu 200g Broccoli 200g Spinach
50g Onion 50g Onion 150g Snow Peas 50g Onion 200g Cauliflower
See instructions on how to take your supplements* See instructions on how to take your supplements* See instructions on how to take your supplements*
REMEMBER TO DRINK 3 LITRES OF WATER THROUGHOUT THE DAY
©The Ph@tt Program, Meal Plans and Approved Food Lists are registered and trademarked by
Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
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We highly recommend NOT deviating from the meal plan chart in any way.
This list is only designed for people with allergies to foods on the meal plan chart.
“Creating” your own version of the meal plan chart is not advised, and weight loss may be slower.
Remember – Do not cook in oil or use oil in any meals. Salt should be used in moderation.
Eggs cannot be swapped in the protein groups as there is a limit of one per day
PROTEIN - WEIGH RAW
You can swap a protein from your meal plan with any protein from the below table, but only within the same
group, taking into consideration any weight difference, where marked. Otherwise it will be gram for gram.
Some examples are:
For Group A 100g Red Kidney Beans can be swapped with 100g Lima Beans or Edamame or 1 egg or 200g of
Moong Dahl Sprouts or 100g mushrooms.
For Group B 125g Greek Yoghurt can be swapped with 187g Ricotta or 187g Yoghurt Yopro or 125g Soybean.
For Group C 100g Haloumi can be swapped for 50g Black Chickpeas or 150g Quark or 100g of any of the other
food in Group C.
Brown/Red Lentils (3x max. p/w)
Edamame (boiled, no pods)
Egg (1) or 80g Hard Tofu
GROUP A Lima Beans
Mushrooms (raw)
Red Kidney Beans (tinned, drained)
Whole Green Moong Sprouts (double serve)
White Chickpeas / Chole (raw) (weigh 0.5 serves)
Greek Yoghurt (weigh 1.5 serves)
Lupin Flakes
GROUP B Ricotta (low fat) (weigh 1.5 serves)
Soybean
Yoghurt Yopro (weigh 1.5 serves)
Black Chickpeas / Kala Chana (weigh 0.5 serve)
Black-Eyed Peas (x2 max. per week)
Dried Mushrooms (weigh 0.5 serve)
Haloumi
GROUP C
Hard Tofu
Cottage Cheese / Paneer
Quark (weigh 1.5 serves)
Tempeh
©The Ph@tt Program, Meal Plans and Approved Food Lists are registered and trademarked by
Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
Version 2 - 22.10.20
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We highly recommend NOT deviating from the meal plan chart in any way.
This list is only designed for people with allergies to foods on the meal plan chart.
“Creating” your own version of the meal plan chart is not advised, and weight loss may be slower.
Remember – Do not cook in oil or use oil in any meals. Salt should be used in moderation.
Eggs cannot be swapped in the protein groups as there is a limit of one per day
VEGETABLES - WEIGH RAW
You can swap a vegetable from your meal plan with any vegetable from the below table ONLY from
the same group and the weight mustn’t be changed.
For example – 150g Spinach can be swapped with 150g of any vegetable in Group A.
Bok Choy Lettuce
Cabbage (green) Pak Choy
Capsicum Radishes
GROUP A
Celery Silver Beet / Chard
Chicory Spinach
Chinese Cabbage Watercress
Cucumber Zucchini
Asparagus Cauliflower
Bamboo Shoots Kale
GROUP B Broccoli Kamokamo
Cabbage (White)
Okra
Brussel Sprouts Small Onion (1/2)
GROUP C
Cabbage (red) Snow Peas
Fennel Spring Onion (green)
ADDITIONAL EXTRA
You can ADD as much extra mushrooms OR lupin to ONE meal per day.
Mushrooms and lupin assist in providing additional macro and micronutrients without
contributing to excess carbohydrates, so it is fine to choose one of these per day to add extra to
one meal per day
OPTIONAL – CHOOSE ONE PER DAY
You can ADD one of the options below to ONE meal per day, or consume as an
ADDITIONAL snack.
Nuts (20g), Avocado (1/2), Olives in Brine (50g)
©The Ph@tt Program, Meal Plans and Approved Food Lists are registered and trademarked by
Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
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FRUIT - PER SNACK TIME, MORNING & AFTERNOON
Blueberries (100g) Passionfruit (4)
Cherries (150g) Peach
Green Apple Pear
Grapefruit (1/2) Plum
Honeydew Melon (1/2) Raspberries (100g)
Kiwifruit Rock Melon / Cantaloupe (200g)
Mandarin Strawberries (100g)
Mosambi / Sweet Lime Tomato or Cherry Tomato (50g)(fresh)
Orange Water Chestnuts (40g)
THE BELOW ITEMS HAVE NO LIMITS, UNLESS STATED
SEAWEED CONDIMENTS DRINKS
Arame Apple Cider Vinegar Tea
Kelp/Wakame (Brand - With The Mother) (Only 1 tablespoon of milk)
Kombu Herbs & Spices (see list) Coffee (1 per day)
Lemon / Lime Juice Chamomile Tea
Parengo Tamari Sauce Dandelion Tea
White Vinegar Ginger Tea
Green Tea
Peppermint Tea
NOTES
Water - 3 Litres Daily
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©The Ph@tt Program, Meal Plans and Approved Food Lists are registered and trademarked by
Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
Version 2 - 22.10.20
STEP 4 - MAINTENANCE
THE REST OF YOUR LIFE!
©The Ph@tt Program, Meal Plans and Approved Food Lists are registered and trademarked by
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Version 1 - 11.10.20
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THE BELOW ITEMS HAVE NO LIMITS, UNLESS STATED
PROTEIN
Egg
MEAT SEAFOOD DAIRY
Beef Abalone (Paua) Cottage Cheese /
Chicken Crab Paneer (low fat)
Chiken Liver Crayfish / Lobster Haloumi
Game Eel Hard Tofu
Goat Mussels Quark
Kangaroo Pipi / Clam Ricotta (low fat)
Lamb Prawns Home Curd / Yoghurt
Lamb Liver Salmon (Fresh) (natural, full fat)
Mutton Salmon (Tinned, Spring
Pork Water)
Rabbit Sardines
Turkey Scallops
Veal Sea Urchin (Kina)
Squid
Tuna (Fresh)
Tuna (Tinned, Spring
Water)
Whitebait
White Fish
GRAINS / PULSES / NUTS
Black-Eyed Peas Lima Beans
Black Chickpeas (Kala Chana) Lupin Flakes
Brown/Red Lentils Nuts
Chickpeas Soybean
Edamame Tempeh
Red Kidney Beans Whole Green Moong Sprouts
©The Ph@tt Program, Meal Plans and Approved Food Lists are registered and trademarked by
Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
Version 1 - 11.10.20
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THE BELOW ITEMS HAVE NO LIMITS, UNLESS STATED
VEGETABLES
Ash Gourd (Petha) Kale
Asparagus Kamo Kamo
Avocado Lettuces (All)
Bamboo Shoots Mushrooms
Bitter Gourd Mustard Leaves (Saag)
Bok Choy Okra (Bhindi)
Broccoli Olives
Brussel Sprouts Onions (Pyaz)
Cabbage (Chinese) Pak Choy
Cabbage (Green) Radishes (Mooli)
Cabbage (Red) Ribbed Gourd (Turia)
Cabbage (White) Ridge Gourd (Tori/Loofah)
Capsicum Round/Apple Gourd (Tinda)
Cauliflower (Gobhi) Silver Beet
Celery (Ajmoda) Snow Peas
Chicory Spinach (Palak)
Cucumber Spring Onion (Green Only)
Curry Leaves Sponge Gourd (Turai)
Eggplant (Brinjal/Baingan) Sprouts
Endive Squash
Fennel Watercress
Fenugreek Leaves (Methi Patta) White Gourd
Indian Peas Zucchini
CONDIMENTS
Apple Cider Vinegar
(Brand - With The Mother)
Herbs & Spices (see list)
Lemon / Lime Juice
Tamari Sauce
White Vinegar
©The Ph@tt Program, Meal Plans and Approved Food Lists are registered and trademarked by
Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
Version 2 - 19.11.2020
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THE BELOW ITEMS HAVE NO LIMITS, UNLESS STATED
HERBS & SPICES
Salt - Pink Himalayan only
Pepper - White or Black
Basil Fenugreek Leaves Nutmeg
Bay Leaves Fenugreek Seeds Oregano
Caraway Seeds Five Spice Paprika
Cardamom Garam Masala Parsley
Cinnamon Garlic Pandan Leaves
Cloves Ginger Rampa Leaves
Coriander (ground) Goraka/Tamarind Rosemary
Coriander Seeds Horseradish (pure) Saffron
Cumin Lemon Grass Sage
Curry Leaves Marjoram Star Anise
Curry Powder Mint Tarragon
Dill Mustard Powder Thyme
Fennel Seeds Mustard Seeds Turmeric
FRUIT DRINKS
(Max. 2 varieties per day) (Milk limited to
100 mL per day)
Blueberries Peach
Cherries Pear Tea
Grapefruit Plum Coffee (1 per day)
Green Apple Orange Chamomile Tea
Kiwifruit Raspberries Dandelion Tea
Melon (Rock, Honeydew) Strawberries Ginger Tea
Green Tea
Mandarin Tomato/Cherry Tomato (fresh) Peppermint Tea
Mosambi (Sweet Lime) Water Chestnuts Water - 3 Litres Daily
Passionfruit
©The Ph@tt Program, Meal Plans and Approved Food Lists are registered and trademarked by
Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
Version 1 - 11.10.20
