Hey Guys,
I've pasted below a high level guide of the Route to Management plan from Lighterlife (from the RTM forum). I actually lost nearly a stone when I did RTM. I'm essentially planning on using week 1&2 of RTM as my baseline (as I still have all the books etc) when I move to Exante Working solution in a week or two.
First to second week is three packs plus one protein meal for £49.50, third to eighth week is two packs daily plus meal and snack for £33.00; weeks nine to twelve is one pack daily and three meals for £16.50.
Week 1
1 meal, 3 foodpacks, 4 litres of water – £49
Chicken (skinless)
Cottage cheese (plain) choose the lowest fat option
Egg whites, hard boiled
Fish, any, fresh, frozen or tinned in water/brine
Quorn, plain
Shellfish, any
Tofu, plain, any
Turkey, skinless
From day three there is a large list of herbs/spices which can be added, plus a selection of condiments, sauces and dressings. Additionally from day three you can also choose from a selection of green raw vegetables.
Herbs and spices
Various including Curry powder; Paprika; Garlic; Mustard; Mixed herbs; Chives.
Condiments, dressings, sauces etc.
Various including Balsamic vinegar; Lemon and Lime juices; Milk - skimmed; Tabasco sauce; Soy sauce; Tabasco sauce.
Raw salad
Cabbage; Celery; Chicory; Cress, Endive; Lettuce; Spinach; watercress and other mixed salad leaves.
Week 2
1 meal + snacks, 3 foodpacks, 3 litres of water – £49
From Wednesday you can add virtually fat free dips, low cal/diet drinks, and sugar free jelly plus more salad and veg (eat raw), and some dairy including fromage frais and yoghurt. You can now add a snack, for example dip with cucumbers and peppers up to 225g.
Additional condiments, dressings, sauces etc.
Dips - virtually fat free; Drinks - low calorie/diet; Sugar-free jelly
Additional salad and vegetables (raw)
Broccoli; Cauliflower; Courgette; Cucumber, Fennel; Mangetout; Mushroom; Pepper - sweet, any colour; Radish; Spring Onion
Very low-fat dairy products and dairy-free alternatives
Dairy: Curd cheese eg. quark; Fromage frais; Skimmed milk; Yoghurt
Dairy-free alternatives: Rice milk; Soya fromage frais; Soya milk; Soya yoghurt
Week 3
1 meal + snacks, 2 foodpacks, 3 litres of water – £33
Loads more choices! Red meats (lean, all sorts); lots of fresh fruits; tomatoes (fresh, tinned, passata); cooking sauces (very low fat or fat free), soya mince.
Additional protein
Lean Bacon; lean Beef; whole Eggs; Game; lean Ham; Kidney; lean Lamb; Liver; lean Pork; Offal (tongue, heart, sweetbreads, oxtail); Quinoa; Soya mince; Tempeh, Veal, Venison
Additional condiments, dressings, sauces etc.
Cooking sauces (shop-bought, fat-free or virtually fat-free)
Additional salad
Tomato (fresh, tinned, passata and purée)
Fruit
Apple; Blackberries; black, red, whitecurrants; Blueberries; Cherries; Clementine; Damson; Fruit salad; Grapefruit; Grapes; Kiwi; Kumquat; Lemon; Lime; Lychee; Mandarin orange; Nectarine; Orange; Passion fruit; Peach; Pear; Plum; Pomegranate; Raspberries; Rhubarb; Satsuma; Sharon fruit; Strawberries; Tangerine; 100 per cent fruit juice; Fresh fruit smoothie
Week 4
1 meal + snacks, 2 foodpacks, 3 litres of water - £33
From today you can cook my fruit and veg and add onions, spring greens, kale, beansprouts, leek and other stuff.
Additional salad and vegetables
Artichoke; Asparagus; Aubergine; Bean Sprouts, Brussels Sprouts, Greens (spring greens); Kale; Kohirabi; Leek, Marrow; Mooli (daikon radish); Okra; Onion; Pak-choi (Chinese leaves); Shallots; Swiss chard
The best news of all though: you can cook your veg and fruit if you wish!
Week 5
2 meals + snacks, 2 foodpacks, 3 litres of water - £33
Carrots are back on the agenda, as is sweetcorn and beetroot, among others. Alcohol is too! Soup, low fat, even the 'cup-a-soup' variety, and olives. Increase to two protein meals a day, plus more veg and fruit.
Additional salad and vegetables
Beetroot; Carrot; Celeriac; Green banana; Parsnip; Plantain; Pumpkin; Squash, Swede, Sweetcorn, Sweet potato; Taro; Turnip; Yam
Additional condiments, dressings, sauces etc.
Fat-free or virtually fat-free soup
Additional fruit
Olives
NEW! Alcohol
Dry champagne; Liqueurs for cooking only; Dry sherry for cooking only; Any spirits, Red wine; Dry white wine
Week 6
2 meals + snacks, 2 foodpacks, 2 and a half litres of water - £33
Bananas, pineapple and peaches are back!
Additional fruit, including any dried
Apricot; Avocado; Banana; dried Cranberries; Currants; Date; Fig; Mango; Melon; dried Mixed fruit; Papaya; Pineapple; Prunes; Raisins; Sultanas
NEW! Nuts and seeds for cooking only
Almond; Brazil; Cashew; Hazlenut; Hempseeds; Linseeds; Macadamia; Peanut; Pecan; Pine nuts; Pistachio; Pumpkin seeds; Sesame seeds; Sunflower seeds; Walnut
Additional condiments; dressings; sauces etc.
Marmite
Nothing too exciting there, but you could have parma ham and melon now. Raisins are cool too.
Week 7
2 meals + snacks, 2 foodpacks, 2 and a half litres of water - £33
Beans, pulses, peas, lentils.
Pulses
Aduki beans; Baked beans; Black/turtle beans; Black-eyed peas or beans; Borlotti beans; Broad beans; Butter beans; Cannellini beans; Chickpeas; Garden peas; Fine beans; Flageolet beans; Flat beans; French beans; Green beans; Haricot beans, Kidney, Lentils, Mangetout; Mung beans; Pigeon peas; Pinto bans; Romano beans; Runner beans; Split peas; Stick beans; String beans; Soya beans; Sugar-snap peas; Yellow wax beans
Week 8 - staples trigger week
2 meals + snacks, 2 foodpacks, 2 litres of water - £33
Rice (all kinds), potatoes, couscous, pasta, and noodles.
Day 1-6: Staples - pasta, noodles, couscous, potatoes, casava, rice (NB. trigger foods can only be added to one of your two meals per day).
Day 7: No trigger foods - choose only from baselines foods
Rice
Basmatic rice; Black rice; Brown rice; Camargue red rice; Easy-cool white rice; Jasmine white Thai rice; Long-grain rice; Risotto rice; Short-grain rice; White rice; Wild rice
Starchy veg
Cassava; Potato
Other
Couscous; Pasta; Noodles
Week nine £16.50
Barley, oats, breakfast cereals for six days. Three meals a day plus snacks, and down to one foodpack a day (£16.50 a week) and two litres of water.
Week ten £16.50
Cheese.
Week eleven £16.50
Bread.
Week 12 £16.50
Snacks e.g. sweets, chocolate, crisps, jam, nuts.
