This is my attempt at a sustainable diet plan for after the two-week Commando Diet.
It follows the same principles of low carb – low fat, but with more fibre, more balanced food groups and a less strict regime.

Breakfast Lunch Dinner
Day 1
1 egg Oily fish, tomatoes, spinach and watercress salad
(eg mackerel, pilchard, sardines, trout, herring)
Leftover Sunday roast and vegetables, or
Low Carb – Low Fat meal
Day 2
Fresh fruit salad (or prunes)
with low/zero fat yoghurt
Lean ham & bean salad White fish, broccoli, carrots, pak choi
(eg haddock, cod, plaice, sea bass)
Day 3
1 egg Fresh fruit salad Lean lamb chops, grilled tomatoes and salad, or
Hairy Dieters lemony kebabs & salad. Optional wholemeal pitta.
Day 4
Fresh fruit salad (or prunes)
with low/zero fat yoghurt
Cottage cheese, celery, tomatoes & salad Low Carb – Low Fat meal,
eg Hairy Dieters Spanish-style chicken bake.
Day 5
1 egg Lean ham & avacado salad Fresh tuna/salmon steak, grilled tomatoes,
asparagus, wilted spinach/chard
Day 6
Fresh fruit salad (or prunes)
with low/zero fat yoghurt
Egg on toast (rye/pumpernickel/wholemeal)
(2 eggs, 2 slices)
Large steak, grilled tomatoes, celery and cottage cheese
Day 7
Crispy lean bacon, 2 poached eggs, grilled tomato(es)
with balsamic vinegar and watercress garnish (view)
Fresh fruit salad Sunday Roast with Vegetable Medley* roast in stock, not fat.
Water, pure lemon juice, black coffee, green/fruit/herbal tea without milk are the only drinks you may have.
NO ALCOHOL, except upto 3 glasses wine on Friday and Saturday nights!

Top tip: drink plenty of sparkling mineral water. Squeeze half a lemon in a pint for a healthy refreshing evening drink

High fibre, low carb (add or substitute)

  • Flax seeds
  • Herbs; parsley, corriander, basil etc
  • Mustard greens, Chicory, Endive, Raddichio
  • Collard greens, Spinach, Chard, Kale
  • Bok choy/Pak choi
  • Broccoli
  • Cauliflower
  • Asparagus
  • Aubergine/Eggplant
  • Lettuce
  • Mushrooms
  • Radish
  • Cabbage
  • Peppers
  • Courgette/Zucchini
High Carb veg (minimise or avoid)

  • Carrots
  • Beets
  • Peas
  • Squashes
  • Water chestnuts
  • Parsnips
  • Potatoes
  • Sweet potatoes
  • Corn
  • Plantains
Alternate Low Carb – Low Fat meals
See Hairy Dieters (buy the book), or your own favourites

*Phil’s Roast Vegetable Medley
In a casserole dish put 150ml chicken or vegetable stock,
4 tomatoes halved or 8-16 cherry tomatoes whole,
4 (or more) whole cloves of garlic,
2 onions quartered (brown and/or red)
plus your selection of any of the following or similar in large chunks
mushrooms (whole)
peppers (red/green/yellow)
sweet potato
potato (max 2 cut into wedges)

Cover and cook in the oven with your roast meat for 45-60 mins