Post author:AdminPost published:04-Jan-2020Post category:GuidelinesAllowed | Forbidden | Additional | Sugar | Cereal | Eggs | Dried FruitUnlike with other diets, you do not need to eat bland, steamed foods on this diet. You may use salt, pepper, spices, fresh / dried herbs and certain sauces to enhance your meals.Boiled, tasteless vegetables are not enticing to anyone. Having steamed cauliflower as one vegetable may not be that appealing to everyone.That’s why we put together a recipe book with 200 recipes to get you started with tasty, unique dishes. A diet should never feel like punishment.It is important to remember that NO items may be left out or replaced on the plan unless there is a valid medical reason.Also, do not swap out or skip meals.AllowedAll fresh or dried spices and herbs, e.g. garlic, chives, mint, etc.Cooking spray (Spray & Cook, any flavour)Lemon juice, Balsamic vinegar, Worcestershire sauce & Tabasco sauceForbiddenOil, fat, butter, spreadsThickeners, powders, flourSugar, syrup, honeyAdditionalA quarter onion may be added to any meal containing vegetables, eg: If you choose green beans as 1 vegetable, you may add a quarter onion.3-4 Mushrooms as well as a ¼ green pepper may be added ONLY to tomato and onion relish, as follows:Day 2 (2 Eggs & Tomato / Onion)Day 4, 13, & 24 (Pasta & Tomato / Onion)You can eat the tomato and onions raw instead of making a relish.SugarFruit provides the body with natural sugars.Processed sugar is highly unhealthy and is not allowed on the plan.Sweetener is not recommended, but remains a personal choice.CerealHow much should you eat?You can fill your whole bowl, but you may adjust portions according to the recommended guidelines:FutureLife Smart Food: 4-5 Heaped tablespoonsWeetbix / Nutrific: 2-3 BlocksOats: ½ – ¾ Cup (raw)Cereal (All Bran, Corn Flakes, etc.): ¾ – 1 Cup What are you allowed to eat?Allowed: FutureLife, Weetbix, Corn Flakes, All Bran Flakes, All Bran High Fiber, Jungle Oats, Nutrific, Special K, Rice Crispies PronutroForbidden: Muesli, maize meal, cereal with fruit, chocolate/sugar coating, as well as any cereal not mentioned above.What can you eat it with?Cereal can be made with milk and / or water.Use enough to cover your cereal (about 125ml milk).EggsHow much should you eat?Women eat according to the amounts indicated on the plan.Men and children eat double portions.How can you eat it? Omelette Boiled Scrambled FriedDried FruitHow much should you eat?The golden rule is “always fill your bowl”; it is ±250g.You may reduce your portion, but it may not be less than 80g per meal.The average person eats 90-125g per meal. What are you allowed to eat?Allowed: Prunes, peaches, apples, apricots, pearsForbidden: Any fruit not mentioned above (e.g. coconut, mango, banana, etc.) Plain, Smoothie, Bars, Stewed with Rooibos tea Post Views: 882 You Might Also Like I have reached my goal weight: Now what? 01-May-2020 Portions: How to measure your Bowl 13-Aug-2019 Substitutes 14-Sep-2019 This Post Has 12 Comments Ellen Reyneke 19 Oct 2020 Reply Where can I get the recipe book Admin 19 Oct 2020 Reply Hi Ellen, the recipe book is currently only available in Afrikaans. You can order it by clicking here. We are in the process of developing an English version of the recipe book and our aim is to have it ready for purchase within the next month or two. Pierené Verster 4 Mar 2021 Reply Where can I buy the recipe book Admin 21 Apr 2021 Reply You can order the recipe book on the website by clicking HERE. Wendy 4 Mar 2021 Reply Is there an English version recipe book out yet? Admin 21 Apr 2021 Reply Hi Wendy, yes it is. You can order the recipe book right here on the website by clicking HERE. Jackie Patterson 4 Oct 2021 Reply How much is the English receipe book please Thanks Admin 1 Nov 2021 Reply Hi Jackie, please see our shop with all the latest products and prices. Dominique 2 Mar 2022 Reply Hi, Is there an Recipe Ebook available, as i’m based in New Zealand? Admin 5 Apr 2022 Reply Hi Dominique The recipe book is only available as a physical book. Please see our other e-books at https://the28daydiet.co.za/product-category/e-books/.We also have a mobile app available with 100 recipes from the physical book. It is bilingual (Afr/Eng). Android: https://play.google.com/store/apps/details?id=com.exnovo.resepteboek iOS: https://apps.apple.com/us/app/die-28-dae-eetplan-resepteboek/id1543879368 Mariè Smit 5 Apr 2022 Reply where can I order the Afrikaans book? Admin 5 Apr 2022 Reply Hi Mariè, you can order the Afrikaans book from http://www.die28daeeetplan.co.za/bestelLeave a Reply Cancel replyCommentEnter your name or username to commentEnter your email address to commentEnter your website URL (optional) Save my name, email, and website in this browser for the next time I comment.