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The Energizer - Recommended foods and meals

Last Updated: Dec 07, 2016 01:24PM CET

It's important to note that some foods and meals can end up with higher or lower score due to different nutritional information. If you're ever unsure, double check that all nutrition values are correct.

Eat these types of foods:

  • poultry (ex. chicken, duck, turkey)

  • fish (ex. salmon, cod, herring, rainbow trout, haddock, mackerel, hoki, tuna)

  • meat (ribs, fillet, steak, mince, ground, breast, flank)

  • eggs (ex. boiled, scrambled)

  • dairy (cottage cheese, full-fat yogurt, full-fat quark, full-fat cheese, full-fat milk)

  • almond milk, coconut milk

  • vegetables (tomatoes, broccoli, cauliflower)

  • salad (ex. lettuce, romaine, spinach, olives, mushroom)

  • butters

  • oils (ex. olive, rapeseed, coconut, sesame)

  • fatty sauces (ex. bearnaise, cafe de paris, hollandaise, cream)

  • soy milk

  • semi skimmed milk

  • berries (ex. strawberries, blueberries, raspberries)

  • nuts (ex. peanut, walnut, almond, hazelnut)

  • quorn fillet

  • tomatoes (ex. juice, sauce)

  • berries (ex. strawberries, blueberries, raspberries)

  • nuts (ex. peanut, walnut, almond, hazelnut)

 

Avoid these types of foods:
 

  • low-fat milk
  • low-fat cottage milk
  • low-fat yogurt
  • fruit (ex. apple, pear)

  • exotic fruit (ex. pineapple, banana, orange)

  • candy

  • chocolate

  • marmalade

  • alcohol

  • sauces (ex. hoisin, barbecue, tomato ketchup)

  • bars

  • ice cream/frozen yogurt

  • granola/cereal

  • flavored yogurt

  • juice/soft drinks

  • canned vegetables and fruit

  • bagels/croissants/pastries

  • cookies/biscuits/crackers

  • doughnuts/muffins

  • cakes/dessert

  • chocolate milk

  • flavored cottage cheese (ex. pineapple)

  • pasta/couscous/bulgur/potato/quinoa
  • margarine
     

Eat these types of meals:

  • grilled salmon fillet + feta cheese (high-fat) + asparagus

  • chicken fillet + feta cheese (high-fat) + arugula (rocket) + tomato

  • chicken fillet + creme fraiche + vegetables

  • flank steak + pesto + asparagus

  • boiled broccoli + feta cheese

  • spinach + mushroom + garlic + olive oil + mozzarella cheese

  • eggs + cheese + onion + tomato + ham
  • oopsies + avocado cream + tomatoes
  • chicken fillet + feta cheese, low-fat + arugula (rocket) + tomato + onion

  • chicken fillet + greek yogurt + haricot verts
  • salmon fillet + creme fraiche + carrot spaghetti
  • eggs + cheese + onion + tomato + sweet pepper + ham
  • sirloin steak + asparagus + broccoli + creme fraiche + pesto

  • bean pasta + chicken fillet + feta cheese cream

  • cauliflower tabbouleh + chicken mince meatballs


Avoid these type of meals:

  • sirloin steak + french fries + coleslaw

  • salmon fillet + sour cream sauce + mashed potato

  • fish & chips + ketchup

  • Spinach & chickpea patty + french fries + coleslaw

  • pasta + carbonara sauce

  • pasta + bolognese

  • pizza

  • chicken nuggets + ketchup + french fries

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