Feeling sluggish? Dietitian Liesbet Delport has designed a 7-day meal plan that will recharge your batteries and have you raring to go
Eating mostly low-fat, low-GI food every three hours causes glucose to be released slowly and steadily into the bloodstream, giving you more energy throughout the day, and without causing a major injection of insulin or blood sugar spike, says dietitian and author of Eating for Sustained Energy (Tafelberg) Liesbet Delport. “This kind of eating plan can also protect you from developing diseases like diabetes, high cholesterol and high blood pressure, since these are caused and maintained by high levels of insulin in the blood (hyperinsulinemia),” she says.
Breakfast |
Lunch |
Dinner |
| Monday | ||
| 1 cup cooked oats with raw oatbran - 2t low-fat margarine - sweetener (optional) -100ml low-fat yoghurt Snack: 1 small apple |
2 slices seed loaf or low-GI bread avocado, 25 (1cm slice) 1t lite chutney 1 pilchard tomato/lettuce/cucumber Put the avo, pilchards and chutney on the bread and serve with the salad. Snack: 1 small pear |
1 serving of Curried Mince 1/2 cup cooked barley 1 cup tomato salad 1 small banana, sliced 1t low-fat chutney |
| Tuesday | ||
| 1 cup high-fibre bran cereal 1 cup low-fat milk sweetener (optional) Snack: 1 small orange |
1 serving Mexican Bean Snack
Snack: 1 small Apple |
1 serving of Chicken Spaghetti Bolognaise 1 vegetable salad NB. Use only 166g macaroni [1/3 packet], in stead of 250g for those who have the original EFSE) Snack:2 kiwi |
| Wednesday | ||
| 1 cup cooked coarse Mabela with raw oatbran 2t low-fat margarine, sweetener (optional) 100ml low-fat yoghurt Snack: 1 small pear |
Prepare a “snackwich”: 2 slices seed loaf or low GI bread 25ml low-fat mayonnaise 1 egg, boiled Snack: |
1 serving Meat Loaf 1 serving Roast Sweet Potatoes or Baby Potatoes ½ gem squash 100g cauliflower with 10g low-fat cheese, grated Snack: 1 small apple |
| Thursday | ||
| ½ cup wholewheat cereal 1 cup low-fat milk sweetener (optional) Snack: 1 naartjie |
6 Provitas 2 t low-fat margarine or peanut butter lettuce, cucumber, tomato and asparagus salad 50g chunky low-fat cottage cheese (1/4 tub) added to salad or 1/3 round Feta cheese Snack: 1 apple |
1 serving Curried Fish and Rice 1 portion Broccoli and Mushroom Salad tomato salad Snack: 1 nectarine |
| Friday | ||
| 1 serving Fruit and Nut Muesli 1 cup low-fat milk sweetener (optional) Snack: 2 kiwi |
2 slices seed loaf or low GI bread+30g low fat cheese tomato slices 2 t low-fat margarine 2 t low-fat chutney Spread bread with margarine and low-fat chutney, place tomato on bread and cheese on top. Grill in oven. Snack: 1 large or 2 small plums |
1 serving Hamburger with BBQ Sauce 1 serving Tossed Salad Leave out the Feta cheese, avo and carrots and only pour 1 tablespoon salad dressing over the salad. |
| Saturday | ||
| 1 slice seed loaf or low GI bread 2 t low-fat margarine or peanut butter 1 egg and 2 strips bacon (fat removed), fried in healthy cooking spray Also fry tomato, onion and mushrooms with the egg Snack: 1 small orange |
6 provitas 2 t low-fat margarine or 25ml lite mayonnaise 30g cold chicken, eg 1 thigh (no fat or skin) tomato, lettuce, cucumber Make a chicken salad, using the tomato, lettuce, cucumber and chicken. Eat with the Provitas spread with margarine or mayonnaise. Snack: 1 small nectarine |
1 serving Vegetable Lasagne 1 serving Cabbage and Apple Salad ½ cup Beetroot Salad |
| Sunday | ||
| 2 Bran Muffins 1t low-fat margarine or peanut butter 30g low-fat cheese |
1 serving Chicken Casserole ½ cup cooked pearled wheat 1 cup broccoli, with 1 tablespoon melted low-fat cheese spread mixed with low-fat milk 1 cup mixed vegetables (not too many potatoes or mealies) Dessert: 1 serving Low-fat Custard |
1 slice seed loaf or low GI bread 1t low-fat margarine, 50 ml (1/4 cup) fat-free cottage cheese tomato, lettuce, cucumber |
Daily allowance:
1 cup milk (low-fat/fat free)
1 low-fat, low-GI rusk or 1 treat/extra starch
Key chart:
1 serving = 50g or ½ cup
t= teaspoon
To find out more about low-GI eating, visit www.gifoundation.com
Is Pick ‘n Pay’s 100% rye bread low GI? I’ve been told different things by different dieticians.
Hi Caroline,
I admit to being no expert on the matter, but all the times I’ve checked the rye breads they ALWAYS include wheat flour. The light rye only has about 35% of rye flour, the balance being wheat and the darker rye is 60/65% rye flour. That’s what I found when I was looking for gluten free bread.
Hope this helps.
It’s hard to come across knowledgeable people today on this subject, but you sound like you know what you’re talking about! Thanks
Just a concern – the fruit at snack times are not paired with a protein / fat; this will cause an increase in sugar levels and make you feel more hungry…
It is an confirmed fact that all meals / snacks should always be a complete balance between carbs, protein and a fat.
Can some one from Shape please advise?