Cooking at home doesn’t need to be time-consuming or expensive. Use this meal plan and shopping list designed by dietitian Marieke Loubser and you’re set for the week.
Click to download your shopping list:
Money- and time-savers
- Stick to an eating plan. Organisation is the key to avoiding unnecessary trips to the shop. If you plan your meals you’ll make healthier food choices. You’ll also be able to pre-cook or cook in bulk for busy days.
- Stock pantry essentials such as spices, flour, rice and pasta. Making use of these staples at home means you’ll only need to shop for fresh produce and fish, chicken, dairy, vegetables and fruit.
- Chop up extra when preparing ingredients for one meal. For example, chop up additional onions, butternut, and potatoes for use at other meals. This will help you when you’re feeling less motivated to cook because you’ll have done most of the work already.
| Breakfast | Lunch | Supper |
| Day 1 | ||
| Bran, banana and almond delight 3/4 cup fat-free plain yoghurt 1 cup high-fibre bran flakes 1 T almonds, sliced 1 small bananaMorning snack: 30g lean biltong and 1 medium apple |
Tuna and avocado tortilla 1 tin tuna in brine 1 small wholewheat tortilla ½ small avocado 1 cup salad (cherry tomatoes, onion, yellow peppers, cucumber) Combine tuna, avocado and salad and wrap in tortillaAfternoon snack: 2T hummus on 2 Ryvitas, with 5 chopped olives |
Chicken stir-fry 1 large chicken breast, skinless, cut into strips ½ cup wild rice, cooked 2 t olive oil for cooking stir-fry 1 cup vegetables (mushrooms, red onions, carrots) Add a little drop of honey to chicken for a twistEvening snack: ¾ cup fat-free plain yoghurt with 1 slice chopped watermelon |
| Day 2 | ||
| Poached egg on toast 1 poached egg 2 slices wholwheat high-fibre toast 1 t soft-tub canola margarine 1 medium peachMorning snack: 200g chopped watermelon and 40g lean turkey slices wrapped around gherkins |
Jacket potato with beans 140g baked beans 1 medium baked potato 1 T low-fat salad dressing 1 t canola margarine for potato 1 cup salad (onion, sweet peppers, spinach)Afternoon snack: ¾ cup fat-free plain yoghurt with 1 small sliced banana added and topped with 1 T sliced almonds |
Cajun fish 210g hake fillet, grilled with Cajun spices ½ small sweet potato, cut into wedges 2 t olive oil (for grilling fish and roasting sweet potato wedges) 8-10 asparagus spears, blanched Squeeze lemon over asparagus and sprinkle with garlicEvening snack: Blend 10 large strawberries (chopped), a sprig of mint and ¾ cup fat-free plain yoghurt |
| Day 3 | ||
| Wholewheat corn fritters 1 egg ¼ cup wholewheat flour ½ cup corn kernels 1 t olive oil 3 slices of pineapple Beat egg, corn and flour together and shallow fry two coaster-size frittersMorning snack: Apple wedges dipped in yoghurt (¾ cup) |
Wild rice salad 2/3 cup chickpeas 1 cup wild rice, cooked 2 T low-fat mayonnaise 1 cup salad (mushrooms, tomatoes, roasted aubergine) Combine the chickpeas, wild rice, low-fat mayonnaise and vegetables to make the rice salad Add freshly chopped mint for extra flavourAfternoon snack: Peanut-butter smoothie ½ cup low-fat milk 2 t peanut butter 1 small bananaCombine all the ingredients with a few ice cubes and blend to make a smoothie, add water to adjust consistency |
Mexican chicken 1 large grilled chicken breast, skinless and cut into strips ½ wholewheat pita, toasted and cut into strips 1/2 small avocado to make guacamole 1 cup tomato chilli salsa (make with fresh tomato, onion, red pepper, and chilli) Dunk pita bread and chicken strips into guacamole and chilli salsaEvening snack: Blend 10 strawberries and ½ cup low-fat milk together, and freeze the mixture to make ice lollies |
| Day 4 | ||
| Bran flakes with fresh strawberries ½ cup low-fat milk 1 cup high-fibre bran flakes 1 T sliced almonds 10 large strawberriesMorning snack: Crudités 1 cup vegetable sticks (peppers, cucumber, carrots) 1 T hummus 1 medium peach |
Sardine and mozzarella cheese with side salad 3 medium canned sardines 3 slices reduced-fat mozzarella cheese 4 Ryvita 2 T low-fat mayonnaise 1 cup salad (baby spinach, red and yellow pepper, gherkins) Afternoon snack: Spread 1/3 fat-free cottage cheese onto 2 Ryvitas, top with ¼ small avocado – sliced, tomato and black pepper |
Spicy vegetable paella 1 cup chickpeas 1/2 cup wild rice, cooked 1 T sliced almonds 1 t olive oil ½ cup roasted butternut 1/2 cup vegetables (carrots, asparagus, baby spinach, tomatoes) Combine vegetables in a wok; add chickpeas, oil, cooked rice and spices (according to preference) Evening snack: 1 medium apple baked with cinnamon and topped with ¾ cup fat-free plain yoghurt |
| Day 5 | ||
| Sweet and savoury toast 1/3 cup fat-free smooth cottage cheese 2 slices of wholewheat high-fibre toast 2 t peanut butter 1 small bananaSpread one slice toast with peanut butter and banana. Spread the other slice with cottage cheese, topped with tomato and fresh corianderMorning snack: Thread chunks of fruit (1 cup mixed fruit) onto kebab sticks and sprinkle with chilli flakes. Dip into ¾ fat-free plain yoghurt |
Mediterranean platter 3 T hummus 1/3 cup minty cucumber yoghurt dip 1 wholewheat pita toasted, cut into strips 10 olives 1 cup roasted aubergineFor minty cucumber dip, combine 1/3 cup plain fat-free yoghurt with ¼ cup of grated cucumber and finely chopped fresh mintAfternoon snack: Place 1 T sliced almonds into ¾ cup fat-free plain yogurt and drizzle with a teaspoon of honey |
Asian beef stir-fry 90g lean beef strips, cooked ½ cup cooked wild rice 2 t peanut butter 1 t olive oil 1 cup spinach and mushroomsStir-fry beef with ginger, coriander, garlic, peanut butter, peppers and spinach Evening snack: Spread 1/3 cup fat-free cottage cheese on top of 3 pineapple slices and sprinkle with chopped mint |
| Day 6 | ||
| Savoury baked beans on toast 1/3 cup baked beans 2 slices of wholewheat high-fibre toast 1 t soft-tub canola margarine 3 slices of pineapple Add dash Tabasco to the beans for extra biteMorning snack: Wrap 30g lean turkey around apple slices (1 medium apple) |
Tuna nicoise salad ½ tin tuna in brine 1 boiled egg 1 wholewheat pita pocket 2 T low-fat mayonnaise 1 cup salad (baby spinach, onion and gherkins)Afternoon snack: Open egg mayo toast 1 boiled egg 1 T mayonnaise 1 slice wholewheat toastMash egg and mix with mayonnaise and serve on a slice of toast |
Chilli chickpea bake 2/3 cup chickpeas 3 slices reduced-fat mozzarella cheese 1 small potato, sliced 2 t olive oil ½ cup baby spinach, ½ cup aubergine, 1 cup tomato and onion saladCombine ingredients with chilli flakes and bakeEvening snack: Roast 10 large strawberries in balsamic vinegar and serve with ¾ fat-free plain yoghurt |
| Day 7 | ||
| Wholewheat French toast 1 egg, beaten with ¼ cup low-fat milk 2 slices wholewheat bread 1 t canola margarine 1 medium peach, thinly slicedDip bread in the beaten egg and milk mixture and dry fry, top with thinly sliced peachesMakes 4 slices of French toastMorning snack: 200g watermelon and 30g lean biltong |
Chicken and butternut salad 1 medium grilled chicken breast, skinless and cut into strips 1 small wholewheat tortilla wrap 1 T low-fat dressing 1 T sliced almonds ½ roasted butternut 1 cup salad with baby spinachMix vegetables and chicken strips together with dressing and wrap in tortilla. Sprinkle with almondsAfternoon snack: 3 slices reduced-fat mozzarella cheese on 2 Ryvitas, topped with ¼ small avo |
Steamed hake topped with coriander salsa 210g steamed hake fillet ½ small sweet potato, mashed 2 t olive oil ½ cup steamed spinach 1/2 cup coriander salsaSteam hake with chilli and ginger. For coriander salsa combine freshly chopped coriander, chilli, tomato and onion with a dash of olive oilEvening snack: Blend ½ cup low-fat milk with a few drops of vanilla essence and 1 small chopped banana |
To drink:
6-8 glasses of water per day
Afternoon: ½ cup 100% pure fruit juice per day
Night: cup of low-fat milk
Key chart:
1 cup = 240ml
t = teaspoon
T= tablespoon
* This 7-day meal plan has been designed based on an average 65kg female.
It provides 8600 kJ daily.
There are 2 things, which always are on diets and they are bananas and peanut butter, neither of which I can eat.
I suppose another piece of fruit would do and anchovy paste instead of peanut butter would be good substitutes…??
Hi Shape fans
I am battling to maintain a healthy supper routine, I leave for work each day by 6:15am and only get home from gym at night between 19:30 and 20:00 by which time I am too exhausted to start thinking of cooking, so generally skip dinner or have a meal replacement shake. I know I cant keep this up forever, and was thinking of cooking meals over the weekend, once cooled, freeze them so during the week all I have to do is defrost them and eat them either for dinner or lunch during the week.
Please can you give me some idea’s of meals that I can make that freeze well, I will really appreciate it.
Thanks
Jeanette
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