What to Eat, Cook & Plan

This content is for informational purposes only and does not constitute medical or nutritional advice. Speak with your health professional before starting this protocol.

Note: The food list and cooking guidance in this article reflect the FLS protocol's requirements. They are not a personalised nutrition plan. Individual tolerances, allergies, and medical dietary requirements may mean some foods are unsuitable for you — adjust accordingly and consult a registered dietitian if you have specific dietary health conditions.

This page covers the FLS Food List, protein cooking techniques, cruciferous vegetable protocol, and weekly meal prep — combined reference for the sprint kitchen.

The FLS Food Framework

The Fat Loss Sprint is built around one central idea: high protein, very low carbohydrates, minimal fat, unlimited non-starchy vegetables. Everything follows from that.

The FLS protocol assigns your daily targets automatically based on your body composition:

• Protein: 2.2–3.0 g per kg of lean body mass (your exact target is in the app)
• Fat: 25–30 g per day (fixed by your Sprint Level)
• Carbohydrates: 50 g net per day, from non-starchy vegetables. Vegetables are your only intentional carb source during the sprint; everything else (grains, fruit, starches, sugars) is off-plan. Because vegetables are mostly fibre, generous portions still land inside the 50 g range, and the app allows up to ~70 g before flagging over so veg-heavy days stay green.

Within those parameters, the food choices below form the core of your sprint diet.

Protein: Your Sprint Foundation

Protein is the central macro. Every meal is built around a lean protein source. The protocol targets high protein not just for satiety, but to preserve lean muscle during severe restriction — without it, much of the weight you lose comes from muscle, not fat.

Approved Protein Sources

Meat and Poultry

• Chicken breast (skinless)
• Turkey breast (skinless)
• Lean beef: eye of round, sirloin tip, 95% lean ground beef
• Pork tenderloin
• Bison (lean cuts)
• Venison

Fish and Seafood

• White fish: cod, haddock, tilapia, halibut, pollock, flounder
• Salmon (2–3 servings per week — oily fish within your fat allowance)
• Tuna in water (not oil)
• Prawns and shrimp
• Scallops
• Crab and lobster (no butter)
• Mussels and clams

Eggs and Dairy

• Egg whites (whole eggs count your fat grams carefully — 5 g fat per egg)
• Non-fat Greek yoghurt (plain, unsweetened)
• Non-fat cottage cheese
• Low-fat quark or skyr

Plant Proteins (count the carbs carefully)

• Tofu (firm or extra-firm, drained)
• Tempeh (higher carb — count carefully)
• Seitan / textured vegetable protein
• Edamame (counts as both protein and carb)

What Counts as Protein?

A practical rule: a palm-sized portion (120–180 g cooked) of any of the above sources contributes roughly 25–40 g of protein depending on the source. The app tracks your exact totals.

Aim to spread protein across 3–4 meals rather than concentrating it in one or two sittings. Research on protein synthesis supports distributing intake across the day for lean mass preservation.

Vegetables: The Volume Strategy

Non-starchy vegetables are your sprint's intended carb source — the 50 g target is sized to be filled by them, not by grains, fruit, or starches. They're also your primary hunger management tool: fibre, micronutrients, and physical bulk with minimal caloric impact. Eat them freely — they're mostly fibre and water, so generous portions still leave room inside the 50 g net carb target. The app's carb tile keeps you in the green up to ~70 g per day specifically so veg-heavy meals don't read as "over."

The Vegetable Plate Rule

Build every meal so that vegetables make up at least half the plate by volume. This is a practical hunger-management strategy: high volume, low calorie density.

Approved Vegetables (Unlimited)

Leafy Greens Spinach, kale, Swiss chard, rocket / arugula, romaine lettuce, iceberg lettuce, cabbage, bok choy, watercress, collard greens

Brassicas / Cruciferous Broccoli, cauliflower, Brussels sprouts, cabbage, kohlrabi, broccoli rabe, pak choi

Cruciferous vegetable note: Cruciferous vegetables are nutritionally dense and particularly valuable during the sprint for their fibre, folate, and sulforaphane content. A serving is 1 cup raw or ½ cup cooked. They contribute to your net carb total like every other food, but a typical 1–2 cup daily intake sits comfortably inside the 50–70 g range the app allows.

If you experience bloating or digestive discomfort from raw brassicas, switch to cooked or steamed versions, which are significantly easier to digest.

Other Non-Starchy Vegetables Cucumber, celery, courgette / zucchini, asparagus, green beans, mushrooms, peppers (all colours), tomatoes, aubergine / eggplant, artichoke hearts, radishes, fennel, spring onions

Useful for texture and bulk Shirataki noodles (konjac), hearts of palm, spaghetti squash (small portions)

What's Off-Limits in Vegetables

These are off-limits during the sprint — they're starchy enough that even moderate portions push net carbs out of the sprint range fast:

• Corn
• Peas
• Carrots (moderate starch)
• Butternut squash, pumpkin
• Beets
• Parsnips
• Potatoes and sweet potatoes

Fats: Small and Intentional

Your fat target during the sprint is deliberately low — 25–30 g/day depending on your Sprint Level. This is not zero-fat; dietary fat during the sprint serves hormonal and micronutrient functions.

Counted fat sources (use in small amounts):

• Olive oil: 14 g fat per tablespoon — use a teaspoon or mist spray
• Avocado: 15 g fat per half — split over two meals
• Whole eggs: 5 g fat each — if using whole eggs, count the fat
• Salmon and oily fish: fat is included in your allowance when consumed

A practical method: use cooking spray instead of liquid oil. It distributes fat over the pan without the pour that easily adds 15–20 g in one move.

Off-Limits During the Sprint

These foods are excluded during active sprint days. They are not banned from your life — they are removed for the sprint duration to maintain the macro structure.

Exceptions / borderline items:

• Berries: small portions (50–75 g) of strawberries, blueberries, raspberries, or blackberries fit within the carb budget and can help with adherence — count them.
• Lemon and lime juice: a squeeze over fish or salad is negligible.
• Coffee and tea (unsweetened): unlimited. Add a splash of unsweetened almond milk if needed.
• Diet drinks and zero-calorie sodas: not recommended as a habit, but occasional use does not derail the protocol.

Seasoning, Sauces, and Condiments

Freely: Salt (essential — see Hydration & Electrolytes), pepper, garlic, ginger, chilli, most dried herbs and spices, apple cider vinegar, hot sauce (check label for sugar), mustard (plain yellow or Dijon, no honey mustard), soy sauce / tamari (watch sodium)

Check the label: Oyster sauce, hoisin, teriyaki — many contain significant sugar and carbs. One tablespoon can carry 10–15 g carbs.

Avoid: BBQ sauce, ketchup, sweet chilli sauce, sweet dressings, mayonnaise (too much fat for the allowance unless measured carefully), ranch dressing

FLS-friendly sauces in the app library: The app ships with a curated set of low-calorie FLS sauces — most run 2–14 kcal per serving with negligible carbs and fat, so you can drizzle freely without breaking the deficit. Find them in the meal planner: Add Meal → Library → Items → Sauce category. Macros are auto-counted when you add one to a meal.

• Yogurt-based creams: Cilantro Lime Crema, Smoky Chipotle Crema, Smoky Paprika Yogurt Sauce, Greek Yogurt Garlic Ranch, Creamy Dijon Herb Dressing, Creamy Honey Mustard (FLS Style), Creamy Turmeric Ginger Yogurt
• Vinegar & acid dressings: ACV Detox Dressing, ACV Herb Vinaigrette, Turmeric Ginger Dressing, Acid Finishing
• Asian-style: Ginger Tamari Glaze, Spicy Sriracha Garlic Sauce
• Herby & fresh: Oil-Free Chimichurri, Lemon Herb Sauce
• Finishing: EVOO Finishing Spray, Balsamic Berry Drizzle

Protein Cooking: Kitchen Techniques

Lean protein without fat is prone to drying out and becoming unpleasant. These techniques prevent that.

The Key Rule: Moisture Preservation

Lean protein overcooks fast. Remove from heat slightly earlier than you think — carry-over cooking continues for 1–2 minutes after the pan is off.

Chicken Breast

Poaching: The most reliable method for batch cooking. Submerge in cold water or broth with aromatics (garlic, bay leaf, peppercorns). Bring to a gentle simmer, cook 15–18 minutes, remove and rest. Results in consistently moist, sliceable chicken. Poaching liquid can become broth — sodium-rich bonus.

Baking in foil: Season the breast, wrap tightly in foil with a tablespoon of water or broth, bake at 190°C / 375°F for 22–25 minutes depending on size. The steam inside the foil keeps the meat moist.

Hot sear, low finish: Sear the outside in a hot pan sprayed with cooking spray for 2 minutes per side, then finish in a 175°C / 350°F oven for 8–12 minutes. Creates texture without fat.

White Fish

Fish cooks quickly. A 2–3 cm fillet is done in 4–6 minutes total. Watch it constantly.

En papillote (in parchment): Wrap the fillet with vegetables and a squeeze of lemon, herbs, and a splash of water. Bake at 200°C / 400°F for 12–15 minutes. The steam cooks the fish gently and infuses flavour with zero added fat.

Steaming: White fish over a steamer basket is done in 4–6 minutes. Season with soy, ginger, and spring onion after cooking — a classic approach that works on tilapia, cod, and haddock.

Poaching in court-bouillon: A light vegetable broth or water with white wine vinegar and herbs. Simmer the fillet for 4–8 minutes depending on thickness. Works especially well for halibut and cod.

Beef (Lean Cuts)

Eye of round and sirloin tip are very lean. They benefit from marinade (acid + herbs for 2–8 hours) to tenderise.

Slow cooker: For tougher lean cuts, long low heat (6–8 hours on low) breaks down connective tissue without added fat. Use broth as the cooking liquid.

Thin-sliced stir-fry: Cut lean beef thin against the grain. Cook quickly over very high heat with soy sauce, garlic, and plenty of vegetables. Done in under 3 minutes — lean beef at high heat dries out if you leave it longer.

Eggs and Egg Whites

Egg whites cook faster than whole eggs and tend to turn rubbery when overdone. Cooking spray instead of butter is essential.

Scrambled egg whites: Medium-low heat, constant gentle stirring, pull off the heat while still slightly wet. Season after cooking.

Omelette: Pour seasoned whites into a hot pan sprayed with cooking oil. No stirring — let the edges set, lift and fold once. Fill with any approved vegetables.

Batch Cooking Protocol

Batch cooking on Sunday (or your designated prep day) eliminates the decision fatigue that causes protocol breaks.

What to batch:

• 600–800 g chicken breast — poached or baked
• 400–600 g ground beef or turkey — cooked with spices, drained
• 6–8 hard-boiled eggs
• A large pot of broth (sodium and warmth during the sprint)
• 2–3 types of roasted or steamed vegetables

Storage:

• Cooked protein: 4 days in the fridge, 3 months in the freezer
• Pre-cut raw vegetables: 3–5 days in the fridge in sealed containers
• Label with the date

Meal Planning: The Sprint Week Structure

The Core Approach: Repeat, Don't Reinvent

The most successful sprint approach is deliberate monotony. Pick 2–3 protein sources and 2–3 vegetable combinations and rotate them. Decision fatigue at mealtimes causes protocol breaks. A meal you've made five times this week takes 8 minutes to assemble.

A Sample Sprint Day

Meal Timing

Timing matters less than totals during the sprint. If intermittent fasting patterns make the protocol easier to sustain — pushing breakfast later, skipping one meal — that is fine. What the research supports is hitting your protein target for the day, distributed across at least 2–3 meals.

Pre-Sprint Pantry Prep

Clear your sprint food list before the sprint starts, not while hungry on Day 3. A useful pre-sprint checklist:

Remove: bread, pasta, snack foods, sugary condiments, alcohol, high-carb sauces

Stock:

• Protein: chicken breasts, white fish fillets, ground turkey, tuna cans, egg whites
• Vegetables: spinach, broccoli, cauliflower, cucumber, asparagus, mushrooms
• Condiments: salt, hot sauce, Dijon mustard, soy sauce, apple cider vinegar, herbs and spices
• Electrolytes: bouillon cubes or broth, sodium-rich options
• Supplements: your full supplement kit

Shopping List Framework

A sprint shopping list typically looks like:

• 1.5–2 kg chicken breast
• 500 g white fish (cod, tilapia, or haddock)
• 500 g 95% lean ground beef or turkey
• 1 dozen eggs
• 500 g non-fat Greek yoghurt
• Large bag of spinach or mixed greens
• 2 heads of broccoli
• Cauliflower (fresh or frozen is fine)
• Courgettes, asparagus, mushrooms, cucumber, peppers
• Garlic, ginger, lemons, fresh herbs
• Cooking spray
• Broth or bouillon cubes

Frozen vegetables are nutritionally equivalent to fresh and more convenient for batch cooking. Keep a stock of frozen broccoli, spinach, and cauliflower rice as a sprint fallback.

Related resources

• Hydration & Electrolytes
• Hunger Management
• Social Events & Eating Out
• Supplementation