This practically raw meal plan, designed by dietitian Pippa Mullins, will help you get the healthiest, sexiest body yet.
Grocery shopping and food preparation may seem like time wasters, but ready-made meals, takeaways and many restaurants don’t serve the healthy nutritious food your body needs. Essential nutrients are lost in the processing and cooking of foods. The more natural, wholesome and unrefined your food, the more nutrients there are to promote optimal health, sustain energy levels and control appetite. Eating healthy, nutrient-rich food doesn’t have to be difficult and time-consuming, but it does require some planning. This meal plan will have you feeling fresh from the inside out!
| BREAKFAST | LUNCH | DINNER |
| Day 1 | ||
|
- 1 C cooked oats Snack: 1 nectarine |
- 1 C cooked quinoa Snack: 3 corn thins, 4 T low fat hummus |
- ½ C cooked buckwheat - 120 g grilled salmon (with ginger & coriander) - steamed green beans, garden peas and asparagus - 2 t olive/canola oil |
| Day 2 | ||
|
Smoothie: Snack: 3 dates |
- 1 C whole corn kernels Snack: 2 Ryvita’s, 1/3 C fat-free cottage cheese, 2 slices fresh tomato |
Leaf wraps* - 3 baby potatoes |
| Day 3 | ||
|
- 1 C cooked millet porridge Snack: 2 plums |
- 1 small mashed sweet potato Snack: 1 pear, 175 ml fat-free plain yoghurt |
- 1 large steamed meilie - 150 g ostrich steak - ratatouille: tomato, courgette, onion, aubergine, 5 olives, 1 t olive/canola oil |
| Day 4 | ||
|
- Sweet oats porridge* Snack: 1 banana |
- 1 C cooked whole wheat couscous Snack: 3 Provita’s, 1 boiled egg |
- ½ cup cooked brown basmati rice - 1 skinless chicken breast (80 g) chopped - 1/3 C chickpeas to make curry with fresh curry spices, chopped tomato, cucumber and onion sambals - 2 t olive/canola oil |
| Day 5 | ||
|
- 1 slice seed loaf Snack: 2 naartjies |
- 1 C cooked millet Snack: 3 Fin Crisp crackers, tzatziki dip: 175 ml fat free plain yoghurt and garlic, black pepper, grated cucumber |
- ½ C cooked quinoa - 2/3 C chickpea’s - 1 egg (mashed with black pepper, garlic, onion and coriander into patties) - Baby spinach salad* |
| Day 6 | ||
|
- 2/3 C high-fibre cereal Snack: 3 slices pineapple |
- Chicken and pesto pasta* Snack: smoothie: ¾ C mixed berries, 175 ml fat free plain yoghurt, seeds from 1 vanilla pod |
- 90g sweet potato (chopped into wedges and coated in olive/canola oil before roasting) - 210 g baked kabeljou fish fillet (with fennel and spring onion) - roasted pumpkin, red pepper and patty pans - 2 t olive/canola oil (to roast vegetables) |
| Day 7 | ||
|
- 1 slice seed loaf Snack: small bunch of grapes |
- 6 baby potatoes (rolled in olive oil and chopped parsley) Snack: 1 cup fruit-salad, 175 ml plain fat free yoghurt |
- ½ C cooked barley - 120 g grilled turkey breast - Turnip or cauliflower rice* |
NOTE: Mid-morning and mid-afternoon snacks can be interchanged
Measurements:
T = tablespoon
T = teaspoon
C = 250 ml
Shopping list for the week:
| Fruit Apple Apple juice Bananas Blueberries Dates Gooseberries Grapefruit Grapes Mango Mixed berries Naartjies Nectarine Paw Paw Peach Pear Pineapple Plums Strawberries Tomatoes (Rosa, Cherry and regular) |
Vegetables Alfalfa sprouts Asparagus Aubergines Avocados Baby cabbage Baby spinach Baby potatoes Butternut Carrots Chillies Coriander Courgette Cucumber Fresh fennel Fresh basil Fresh mint leaves Fresh parsley Garden peas Garlic tub Green cabbage Green beans Lentils Lettuce Mange tout Meilies Mixed sprouts Mushrooms Olives Onions Onion sambals Patty pans Peppers Pepperdews Pitted olives Pumpkin Red cabbage Red pepper Rocket Spinach leaves Spring onion Sweet potatoes Tunip/Cauliflower |
Meat 80 g chicken breast 80 g chicken kebab 160 g chicken strips 140 g hake fillet 210 g Kabeljou fillet 80 g lean beef 150 g ostrich steak 120 g salmon 140 g tuna fillet 120 g turkey breast |
Dairy Fat-free cottage cheese Fat-free milk 30 g low-fat Ricotta Plain fat-free yoghurts |
Pantry goods Apple cider vinegar Barley Black pepper Brown basmati rice Buckwheat Canola oil Chickpeas Corn kernels Corn thins Curry spices Dried figs Eggs Fin Crisp crackers Ginger Ground cinnamon High-fibre bran cereal Honey Lemon juice Macadamia nuts Millet porridge Mixed nuts Olive oil Peanut butter Pesto Pine nuts Provitas Pumpkin seeds Raw Oats Ryvitas Seed loaf Sesame seeds Tamari sauce Thai sauce Unsalted Almonds Unsalted cashews Walnuts Wholewheat couscous Wholewheat pasta Quinoa |
What would the total calories be per day?