Periodic Fasting by Annchen Weidemann

Author:Annchen Weidemann
Language: eng
Format: epub
ISBN: 978-1-43230-424-9
Publisher: Penguin Random House South Africa
Published: 2016-05-20T04:00:00+00:00

If you prefer to count calories, use the tables below to plan your meals on fasting days. This is the ideal option if you want to make your fasting day meals more interesting by choosing from a wider variety of food items. Just make sure your intake does not exceed 600 calories per fasting day.

Food type Portion size Calories

DAIRY

Buttermilk (Clover) 100 ml 66

Buttermilk (Parmalat) 100 ml 51

Cheese, Cheddar 30 g 120

Cheese, edam 30 g 98

Cheese, feta 30 g 90

Cheese, feta (reduced-fat) 30 g 60

Cheese, goat’s/chevin 30 g 76

Cheese, gouda/sweetmilk 30 g 108

Cheese, low-fat cottage cheese 1 Tbsp (15 ml) 18

Cheese, low-fat cream cheese 1 Tbsp (15 ml) 40

Cheese, mozzarella 30 g 90

Cheese, parmesan 30 g 90

Cheese, ricotta 30 g 45

Cream, crème fraîche 100 ml 440

Cream, regular 100 ml 333

Cream, sour 100 ml 199

Milk, fat-free 100 ml 32

Milk, 2% 100 ml 50

Milk, full-cream 100 ml 62

Yoghurt, fat-free plain 100 ml 52

Yoghurt, low-fat plain 100 ml 85

Yoghurt, low-fat fruit 100 ml 88

CHICKEN

Breast (deboned skinless) 100 g 157

Drumstick, no skin 2 179

Thigh, no skin 2 126

BEEF

Biltong, lean 65 g 160

Fillet steak, lean 100 g 196

Mince, lean 100 g 182

Pastrami (cured beef) 50 g 60

Rump, lean 100 g 190

Silverside, lean 100 g 150

Sirloin, lean 100 g 174

Topside, lean 100 g 151

FISH

Black mussels (shelled weight) 100 g 87

Calamari (tubes or rings) 100 g 69

Hake (fillets, loins etc.) 100 g 83

Mackerel 100 g 221

Pilchards in tomato sauce 100 g 217

Prawns 100 g 104

Rollmops (herring) 100 g 190

Salmon (fresh) 100 g 181

Smoked haddock 100 g 116

Tuna (canned in brine) 100 g 115

PORK

Bacon, lean back 100 g 307

Bacon, streaky 100 g 337

Fillet 100 g 169

Gammon steak, trimmed 100 g 134

Ham (cooked shoulder ham) 2 slices (50 g) 55

Leg roast, lean, trimmed 100 g 156

Loin chop, lean, trimmed 100 g 174

Medallion steak, lean 100 g 187

Parma ham 2 slices 60

EGGS

Large whole egg 60 g 84

White only (1 egg) 1 14

Yolk only (1 egg) 1 54

NUTS AND SEEDS

Almonds 30 g 175

Brazil nuts 30 g 204

Cashew nuts 4 57

Hazelnuts 30 g 195

Macadamia nuts 30 g 224

Mixed nuts 30 g 180

Peanuts 30 g 173

Pistachios 30 g 180

Pumpkin seeds 1 Tbsp (15 ml) 46

Sunflower seeds 1 Tbsp (15 ml) 88

Sesame seeds 1 Tbsp (15 ml) 76

FRESH FRUIT

Apple 1 (100 g) 58

Apricot 1 small 16

Banana 100 g 90

Blackberries/blueberries/cherries 100 g 51-56

Figs 1 (40 g) 17

Gooseberries 100 g 19

Grapefruit 100 g 30

Grapes 100 g 60

Guava 100 g 26

Kiwi 1 small (75 g) 36

Lychees 100 g 58

Mandarin orange (naartjie) 60 g 24

Mango 1 small (150 g) 86

Melon 100 g 24

Mulberries 100 g 36

Nectarine 100 g 40

Orange 100 g 37

Pawpaw (prepared weight) 100 g 36

Peach 100 g 33

Pear 100 g 40

Pineapple 1 slice (100 g) 42

Plum 100 g 36

Raspberries/strawberries 100 g 25-27

Watermelon 100 g 31

VEGETABLES

Artichoke 1 medium 17

Asparagus, fresh 100 g 25

Aubergine (brinjal, eggplant) 100 g 15

Avocado (see Oils/Fats opposite) - -

Baby marrows (courgettes) 100 g 18

Bean sprouts 100 g 31

Beetroot, fresh 100 g 36

Beetroot, bottled (drained weight) 100 g 28

Broccoli 100 g 33

Brussels sprouts 100 g 42

Butternut 100 g 38

Cabbage 100 g 26

Carrots 100 g 35

Cauliflower

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