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MEAL PLAN EVERY DAY WHEN YOU WAKE UP (NO LATER THAN 7:30AM) GREEN SMOOTHIE: BLEND TOGETHER ½ CUP OF FRUIT OF YOUR CHOICE, A HANDFUL OF BABY SPINACH & 200 ML WATER OR 100ML OF WATER AND 100ML OF FRUIT JUICE.

BREAKFAST OPTIONS (8 – 9AM) ½ C OF RAW JUNGLE OATS & GRANOLA

LOW GI SEEDED TOAST WITH 2 TSPN OF

MIXED WITH ½ CUP OF CHOPPED GREEN &

½ C VANILLA GRANOLA WITH 1 GRATED APPLE AND ½ C FAT FREE YOGURT/MILK 1 C OF TEA

PEANUT BUTTER (NO BUTTER)

YELLOW MELONS AND A SPRINKLE OF

1 C OF TEA

CINNAMON WITH 1 C OF TEA

½ CUP OF FUTURE LIFE CEREAL SERVED WITH ½ C OF FAT FREE MILK 1 C OF TEA

SNACK OPTIONS (10-11AM) A 250ML WOOLWORTHS SMOOTHIE OR SPAR ACTIVE DRINKING YOGURT

3 FINN CRISP MULTIGRAIN THIN CRISPS WITH 1 TBLSPN OF HUMMUS

½ C OF FRUIT SALAD WITH ½ C OF FAT FREE PLAIN OR FLAVOURED YOGURT

ANYTHING THAT IS UNDER 150 CALORIES (DIVIDE KILOJOULES BY 4.2 TO WORK OUT CALORIES)

LUNCH (12-2PM) 1/3 C OF GRATED CHEDDAR & MOZZARELLA CHEESE SERVED ON A SLICE OF LOW GI BREAD WITH A SIDE SALAD OF LETTUCE, TOMATO, CUCUMBER, OLIVES AND PEPPERS ALTERNATIVELY YOU CAN HALF ONE SERVING OF WOOLWORTHS MINI MICROWAVE STEAMED VEGGIES.

VEGETABLES HALF YOUR PLATE

SOME IDEAS 2 MINI WRAPS FROM WOOLWORTHS 1 SMALL GRILLED CHICKEN BREAST (DICED) 1 TSP OF PESTO MIXED WITH 1 TBLSPN GREEK YOGURT ½ CUP OF SPROUTS (ANY) 2 LEAVES OF LETTUCE 4 SPRIGS OF ROCKET 2 CHERRY TOMATOES (CUT INTO 4) 1 SMALL GRATED CARROT 2 SPRIGS OF CORIANDER

¾ C OF COOKED WHOLE WHEAT PASTA MIXED WITH ½ C OF TINNED SALMON OR TUNA MIXED WITH ROCKET, LETTUCE, TOMATOES, PEPPERS, CUCUMBER, PEPPADEWS (OPTIONAL) 5 DICE SIZE BLOCKS OF FETA, 2 TBLSPN OF KNORR YOGURT AND HERB DRESSING AND 1 TSPN OF SWEET CHILLI SAUCE. ADD A SPLASH OF LEMON JUICE, A SPRINKLE OF GROUND CUMIN AND PAPRIKA WITH SOME BLACK PEPPER.

SNACK OPTIONS (3-4PM) ANYTHING UNDER 250 CALS PLUS 1 C OF TEA DIVIDE KILOJOULES BY 4.2 TO GET CALORIES DINNER (6 – 8PM) PROTEIN CARBOHYDRATES A QUARTER OF YOUR PLATE

A QUARTER OF YOUR PLATE

FAT 1 SERVING

SEE LIST ON PAGE 4 (SAME QUANTITIES APPLY TO LUNCH MEALS)

TEA OR COFFEE & MILK (15 ML FAT-FREE/SKIM MILK & 1TSP HONEY PER CUP) MAX. 3 CUPS PER DAY. DRINK 1L OF WATER THROUGHOUT THE DAY

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FUTURE LIFE CEREAL: FOUND AT ALL SUPERMARKETS IN THE CEREAL AISLE, HAS 23 VITAMINS AND MINERALS, 19 AMINO ACIDS AND OMEGA 3 & 6, IS HIGH IN ENERGY AND PROTEIN AND IS A LOW GI FOOD. FINN CRISP MULTIGRAIN THIN CRISPS: ARE FILLED WITH GOODNESS FROM FOUR DIFFERENT GRAINS: WHOLEGRAIN RYE, WHOLEGRAIN OAT, BARLEY AND MILLET. YOU CAN BUY THEM FROM MOST SUPERMARKETS IN THE BISCUIT AISLE (DON’T BE TEMPTED TO BUY ANY OTHER BISCUITS THOUGH  ) WOOLWORTHS ROASTED RED PEPPER HUMMUS: READY TO EAT. HUMMUS MADE WITH SWEET ROASTED PEPPERS AND SPICY PEPPADEWS.

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VEGETABLES

PROTEIN

CARBOHYDRATES

FAT

ANY VEGGIES 1 CUP OF RAW VEGGIES = 1 SERVING ½ CUP OF COOKED VEGGIES= 1 SERVING SUBSTITUTE A POTATO WITH A SWEET POTATO DON’T ONLY EAT STARCHY VEGGIES, IT’S IMPORTANT TO EAT A VARIETY.

ANY FISH (NO CRUMBS-MULTIGRAIN I&J OVEN BAKED FISH IS FINE) OR 1/2TIN OF TUNA 1 CHICKEN BREAST (SKINLESS & DEBONED -IF CRUMBED DON’T USE ANY FAT OR OIL TO COOK IT, BAKE IT INSTEAD) ½ C CHICKPEAS OR LENTILS PALM SIZE OF LEAN STEAK 2 RASHERS OF LEAN BACON/MACON ½ C EXTRA LEAN BEEF/CHICKEN MINCE PROTEIN SHAKE (1 SCOOP MIXED WITH FAT FREE MILK) 4TBLSPNS OF FAT FREE COTTAGE CHEESE SALMON-(BAKED OR TINNED) ½ C OF COOKED LAMB (CUBED OR MINCED) 4 SLICES OF DELI MEAT

HALF A CUP OF UNCOOKED: WHOLE-WHEAT PASTA,

OLIVE, CANOLA OR AVOCADO OIL (1 TSPN) LOW FAT DRESSINGS (1TBLSPN) SEEDS (PUMPKIN, SUNFLOWER, LINSEEDS) UNSALTED RAW NUTS ( 1 TBLSPN) OLIVES (4) PEANUT BUTTER (1TBLSPN) AVOCADO (1/4 OF A MEDIUM SIZE) LIGHT MARGARINE OR BUTTER 1 TSP STEERS RAVE BURGER SAUCE 1 TBLSPN OF ANY NANDOS SAUCES 1 TSP MIRACLE WHIP LITE

STARCHY VEGGIES ARE: PEAS, BABY MARROWS, BUTTERNUT, PUMPKIN, GEMSQUASH, CORN, SWEET POTATO, POTATOES, AVOCADOS, LEAFY & NON-STARCHY VEGGIES ARE: SPINACH, LETTUCE, ROCKET, BROCCOLI, GREEN BEANS. CARROTS, CELERY, CUCUMBER, TOMATOES, PEPPERS, ONIONS, CAULIFLOWER

SWEET OR BABY POTATOES OVEN BAKED CHIPS & POTATO WEDGES

HALF A CUP OF COOKED: BROWN/BASMATI RICE, COUSCOUS 1 SLICE OF LOW GI BREAD OR ½ A ROLL 1 SMALL SAMOOSA OR PASTRY (MAX 1-2 A WEEK). ½ PITA BREAD, 19CM PIZZA BASE, 1 WHOLE-WHEAT TORTILLA, WRAP OR ROTI 2 MINI WOOLWORTHS BASIL/MULTIGRAIN WRAPS

THE GROUND RULES YOU ARE ALLOWED TWO CHEAT MEALS A WEEK, ONLY TWO. ONE, BEING LUNCH & THE OTHER EITHER A BREAKFAST OR DINNER. IF YOU HAVE CHEATED ON ANY OTHER MEALS, YOU MUST HALVE YOUR CARBS & FAT FOR LUNCH & DINNER, AS WELL AS DO 15 MIN OF EXERCISE. IF YOU EAT A PROTEIN THAT IS CRUMBED, BATTERED OR FRIED, HALVE YOUR CARBS & MINUS THE FAT FOR ONE MEAL. YOU MAY ONLY SNACK ON CEREAL, FAT-FREE YOGURT OR FRUITS & VEGGIES BETWEEN LUNCH & DINNER; ALTERNATIVELY YOU CAN HAVE A HALF A SCOOP OF PROTEIN SHAKE MIXED WITH HALF A GLASS OF FAT FREE MILK. YOGHURT IS GREAT AS A DESSERT, NOT AS TASTY AS CHOCOLATE MOUSSE

 BUT LOADED WITH CALCIUM AND PRO BIOTICS.

IF YOU HAVE CHEATED TODAY, HALVE YOUR CARBS FOR LUNCH & DINNER LIMIT BREAD AND ROLLS FOR LUNCH & DINNER TO MAX TWICE A WEEK YOU SHOULD SUPPLEMENT YOUR DIET WITH A MULTIVITAMIN

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Meal Plan  

Easy to follow

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