Fitness Clinic Olympic Nutritional Programme.

The following nutritional programme has been designed to help you make serious short and long term changes to your lifestyle. The key aim of the programme is to eliminate toxins from your system. So whether you want to lose weight or not adapting its principles will provide invaluable benefits to your health.

Basically all the foods in the Restrict or Cut out list (below) either poison or add stress to your elimination, digestive and hormonal systems. This in turn makes it extremely difficult to lose weight and keep it off with any diet programme out there. By eliminating them will, cleanse your system giving you more energy, less body fat, better sleep, less anxiety, softer skin, focus more clearly and lots more.

It’s called the Olympic Programme as it gives you 3 different options to choose from, Gold, Silver or Bronze.

The Gold Medal approach requires you to abstain from all the foods in the Cut Out section long term.

Silver requires you to abstain from all foods in the Cut Out section for 28 Days and then make choices as to what foods you want to reintroduce  to your diet.

Bronze encourages you to abstain or restrict from as many foods in the Cut Out section for as long and as often as you can manage. The results and benefits will not be nearly as good as Gold or Silver. You might well find the one food you decide not to give up is doing the most damage.

Restrict or cut out:

  • Sugar, Processed food, Salt
  • Take Aways, Fried Food
  • Alcohol
  • Caffeine
  • Bread and cereals
  • Crisps, Pastries, Cakes, Biscuits chocolate and sweets.
  • Dairy. Milk (choose skimmed or low fat), cheese, cream
  • Fizzy drinks  Juices
  • Sauces
  • Pasta, Rice, Potatoes.  (Maybe a little wholegrain Basmati rice, baby or sweet potatoes)

Fresh Organic or free range if possible,

  • Veg - Eat a rainbow of food
  • Fruit – Include fresh or frozen.
  • Beans, Pulses and Lentils
  • Eggs
  • Fish, Lean Meat & Poultry
  • Nuts, Seeds and Oils (olive, coconut, sesame, flax, fish, udo’s)

Recommended foods for Breakfast, Lunch, Dinners and Snacks.

Breakfast is probably the most important meal of the day yet probably the most neglected. Having slept for 8ish hours are bodies metabolism is at its slowest and in most need of nutrition and stimulation. Eating breakfast fires up the metabolism and provides the body and brain with much needed nutrients. It also helps with regular bowel movement before we head for work.

Breakfast Foods:

  • Eggs Boiled, Scrambled, and Poached
  • Omelettes
  • Wholegrain Pancakes
  • Sardines, Mackerel, Herring (Tins are fine) Smoked Salmon
  • Muesli,(Sugar free) Porridge, Wheatabix
  • Fruit Cocktail
  • Fruit Smoothie (Beware of sugar, with 2 pieces of fruit only)
  • Beans
  • Avocado
  • Cottage cheese or Ricotta
  • Yogurt (natural with no added sugars)
  • Bread (sparingly) spelt Rye, Sourdough, and Wholegrain
  • Wholemeal Toast with Banana
  • Seeds and Nuts


  • Salads- Lots of greens (spinach, rocket, tomatoes, broccoli, beans, peas) peppers, onions, cucumber, corn, beetroot etc. Nicoise Salad
  • Soup (fresh- lentil or bean based vegetable soup)
  • Roast Veg
  • Omelette
  • Baked Potato (preferably sweet)
  • Wholegrain Sandwich, Wraps, Pitta.
  • Pork, Beef or Chicken Stir Fry
  •  Fajitas
  • Meats: Beef, Lamb, Liver, Chicken, Turkey.
  • Fish.  Tuna swordfish** Salmon, Cod, Mackerel, Hake, Haddock, Seafood, Seabass, Trout etc.
  • Eggs
  • Cheese: Goats, Cottage, Quark.
  • Wholegrain basmati rice.
  • Qunioa

**Tuna and Swordfish (Mercury warning. Recommended 1to 3 portions/tins a week.

 Dinner: (As early as possible)

Everything on breakfast and lunch menu.


  • Nuts
  • Seeds
  • Fresh Fruit
  • Vegetable Sticks - Carrots, Celery, Peppers with low fat dip
  • Soups –Veg or Lentil
  • Oatcakes or High Fibre Crackers
  • Small Pitta Pocket with low Fat Hummus, Lettuce and Cherry Tomatoes
  • Low Fat Yogurt
  • Protein Supplement
  • Mashed Banana on Wholemeal toast
  • Muesli Bar (check sugar levels)

Eating Out:

  • Limit foods high in fat (creamy sauces, fried foods, pastry)
  • Look for low fat options (grilled chicken and salad)
  • Limit oily dressings, mayonnaise and thickly spread butter
  • Choice lemon juice or chilli sauces for a tangy flavour instead of heavy sauces
  • Ask for sauces and dressings on the side
  • Share with a friend
  • Tomato based sauces are better than creamy ones
  • Choose steamed rice or noodles


  • Water.  Minimum of 1 litre a day.
  • Coffee. Max of 2 8 oz cups a day preferably organic.
  • Tea- Green or White.
  • Fruit Freshly Juiced (remember it’s got lots of sugar)
  • Fruit and Veggie Smoothies.

Protein and Carbs: Remember all carbs are sugar so in order to slow down the digestive process combine carbs with protein. So even if you are having a banana grab a few nuts or seeds.


  • Use a smaller plate
  • Portion control – Half of you plate should be veg or salad with one quarter fish or meat and the other quarter a starch
  • Chew your food slowly. 20 times at least
  • Put your Knife, Fork, Spoon down during bites. Put your sandwich down also.
  • Remove your salt cellar from the table
  • Give your Microwave to someone you don’t like.

Below is a weekly food planner and log.

At the start of each week plan and fill out your food planner from the recommended food groups.
Planning is the key to making the diet work. Ensure you have adequate stock in and prepared in advance daily. If not you are more likely to grab whats convienent and break your routine.

Make sure to carry and fill out your food log every time you eat and drink anything. Writing everything down will help you keep on track. Ideally at the end of the week your log should look very similar to your food planner.

Click here to download our free Food Diary
Click here to download our free Fod Planner

Stay healthy,


You are advised to consult your medical practitioner before embarking on this programme.


Most tof the ingredients can be sourced at Select Stores Dalkey:
select stores

Related items (by tag)

More in this category: Post workout consumption »

Look what our Clients say!

Before joining the Dalkey Fitness clinic I considered myself reasonable fit, walking 3 / 4 days a week around Killiney, Dalkey with the odd weekend Wicklow hill walk thrown in, but when I met a friend who had joined the clinic and saw how toned she had become I decided to give it a go.

The results have been amazing in such a short space of time, not only have I got my waist back! but my energy levels and flexibility have improved, my stress levels are reduced, I am sleeping better than I have for years and.. I actually enjoy it! Tony the Personal Trainer is extremely experienced and customizes each session to suit individuals of all ages with the result that it is a varied programme with little time for usual gym boredom to set in.

I certainly would recommend The Fitness Clinic for anyone who wants to improve their quality of life through fitness

Dalkey Resident