Use this sample menu to see what a healthy, protein-packed eating plan should look like.
Breakfast
Fruity cottage cheese
Mix 6 T low-fat cottage cheese, 1 heaped T sultanas, 1 T sun- flower seeds and 4 chopped dried apricot halves.
Spread generously onto 1 slice rye or seed loaf toast.
Tip: One tub of cottage cheese with triple the ingredients above makes three times the amount of this topping. Store the rest in the fridge and use as a filling for mini pita pockets, or spread on crackers or toast.
Mid-Morning Snack: 1 piece of fresh fruit
Lunch
Crudités on the run
Fill a dinner plate or lunchbox with a variety of easy-to-eat finger veggies such as cherry tomatoes, snap peas or mange touts, baby carrots, baby corn, mushrooms, broccoli florets, cauliflower florets and gherkins (2-3 handfuls or cups).
Add 6 T lower fat hummus and 1⁄2 cup tzatziki (grated cucumber and plain yoghurt) and use as a dip for the vegetables.
Afternoon Snack: 1 small handful of almonds
Dinner
Quick roast chicken dinner
Cook 3 baby potatoes or 2 mini corn on the cob in the microwave (pricked and microwaved for 2 minutes on high, covered).
Microwave or cook 2 cup frozen or fresh vegetables (broccoli, butternut, sweet peppers, onion, courgettes, patty pans, etc.).
Place the cooked vegetables and potatoes on a dinner plate. Add prepared roast chicken pieces that are the size of the palm of your hand. Remove the skin.
Pour 2 T low-fat ready- made cheese sauce over the vegetables.
Cover and reheat the chicken dinner in the microwave for 30-60 seconds.
Food fact: Chicken is a very concentrated source of lean protein. A portion the size of the palm of your hand therefore contains more than enough protein for any meal.
Total daily intake:
Energy 5800 kJ
Protein 95 g (provides 1.3 g per kg)
Carbohydrate 145 g
Fat 45g
* This menu is based on a 70 kg woman who is sedentary and wanting to lose a weight .
* All recipes are from Fast Food for Sustained Energy by C Erasmus and G Steenkamp (Tafelberg). Available October 2011.
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