Low Carb Bootcamp New Year 2014
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    m,...........Breakfast ideasFavourite low carb products
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Any fresh/unprocessed meat and fish. (Anything processed, like crab sticks or pre-prepared burgers are likely to have carbs - always check the back of the packet)Full fat greek yoghurt, with or without a little double cream mixed in, or with a few drops of sugar free vanilla essence or a sprinkling of vanilla powderDelouis mayonnaise - quite expensive but the lowest carb bought mayonnaise that we have found
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Processed meats/fish - bacon, ham, smoked salmon, etc - in moderation (not just because they have carbs but also because they often contain artificial ingredients, which we are also trying to avoid)Eggs (poached/scrambled/fried/hard boiled/omelettes etc) - try and add fat such as butter or mayonnaise. Hard boiled eggs are especially good to have in the fridge if you think you're going to be pushed for time, but do try and add fat too. Soft-boiled eggs with asparagus for dipping is lovely.Hellman's full fat mayonnaise - less expensive though slightly higher carb than Delouis so keep an eye on portion size
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Eggs - no limit on theseLeftovers from previous meals - breakfast is just another meal and it's ok to have bolognese if that's what you've got available!Total full fat yoghurt
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Fresh veg/salad from the allowed veg list (and focusing on those that are 3g carbs per 100g or less)Bacon (check for added sugar)Lidl full fat yoghurt
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77Sausages (check carb count on the packet) - these can be cooked in advance too and kept in the fridge to be eaten coldVanilla powder from Waitrose - this is pure vanilla pods and seeds ground up, no added liquids etc, so much purer
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Frozen veg can be brilliant and is often surprisingly good - whole leaf spinach is especially good; cauliflower and broccoli are good standbys.Spinach/spring greens/kale/other leafy green veg wilted in butterBlack farmer sausages - very low carb, available from Sainsbury's and other supermarkets
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Tinned fish like tuna (if you're buying things like sardines/pilchards/mackerel in sauces, check the carb count first)Kippers with butter (check the carb count on the packet of kippers)
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Tinned tomatoes - for soups/sauces; although they are quite carby, a little can go a long way. Sainsbury's Basics chopped tomatoes in a carton are lower in carbsCrustless quiches / frittatas - these are good cooked in advance and kept in the fridge for quick meals. Use a muffin pan and a mixture of low carb veggies, cheeses and/or meats and beaten egg and cook in the oven.
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Olive oil for salad dressings (ideally you shouldn't cook with olive oil but should use something like coconut oil instead - but coconut oil can be very expensive, so this one is up to you)Cream cheese or hard cheese wrapped in ham
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Sesame oil for stir fries and marinadesSlices of hard cheese
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Vinegar for salad dressings - not balsamic vinegar, which is very high in carbs, compared with white wine vinegar which is zero carbsCooked meats (check for added sugar)
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Soy sauce - for marinades or adding to stir fries, but beware it does contain carbs - check the labels firstMushrooms cooked in butter, with or without a little boursin stirred in at the end
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Mayonnaise - again, check the labels as the carb counts vary tremendously (and always full fat)Coffee with double cream
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Butter - as much as you like for either cooking or putting on vegTuna mayonnaise with lettuce
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Cheese/cream - in moderation; dairy can stall some people so go easy on this until you know if it affects you or notSmoked salmon with eggs or cream cheese
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Yoghurt tends to be better tolerated - always, always, always full fat though and always plain! (Vanilla extract in yoghurt is lovely - Waitrose make one which is sugar-free)Cream cheese pancakes (see the recipe thread)
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Olives - these are very low in carbs and make a useful snack as well as an addition to salads/saucesAvocado
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Water. If you find still/tap water boring, then sparkling water is fine. You should be aiming to drink at least two litres of water a day.
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The moral of this story - if it's packaged food or processed in any way - *always check the label for the carb count.
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