Sardines, potato and green beans

When it comes to most healthy and environmentally friendly fish then sardines are at the top of the list. Rich in protein, omega 3 fatty acids, Vitamin B3 & B12, calcium & vitamin D while low in mercury. However, should you suffer from gout or high blood pressure, you are better off keeping sardines off your plate. Three alternatives are provided on the meal plan to accommodate those who simply cannot eat sardines due to health related issues, and those who simply cannot stomach sardines. Sardines are not everyone's favorite, but we do encourage you to experiment with various recipes and find one or two that works for you.

Potatoes on the other hand is just about everyone's favorite, and a perfect side dish for sardines. Potatoes can be prepared in so many different ways. Your best option is boiled with the skin on, but feel free to alternate between, boiled, baked, mashed or even in a salad, just don't fry them!

Chicken breast, green peas and beetroot

Chicken breast contain 31g of pure protein and 3g of fat per 100g, compared to thighs which has 24g of protein and 8g of saturated fat. This is what makes the breast a healthier choice. Drumsticks fall somewhere in the middle with 28g of protein and almost 6g of fat. The skin must always be avoided due to high levels of cholesterol and saturated fat.

Although chicken meat is a healthier option compared to red meat, it too has a down side. The majority of retail chicken meat is contaminated with bacteria, often harboring at least one bacterium that is resistant to three or more commonly prescribed antibiotics.

Should the ovo-pesce-polarian meal plan be your first choice, we highly recommend that you also make use of the ovo-pescatarian meal plan. This way you can alternate days or weeks between the two, and therefor reduce chicken consumption by half and enjoy the added benefit of greater variety.

Green peas has 5g protein and 14g carbs per 100g, which makes it a high protein - low carb starchy vegetable. Peas are especially rich in iron, potassium, and vitamins A and K.