Are you a fast-food queen? Do you need instant gratification and have been known to call a cup of coffee breakfast and a granola bar lunch?
Then you probably often fall short of the recommended servings of nutrient-dense foods, like fruits, veggies, and wholegrains, but you feel powerless to do anything about it – at least until your schedule clears.
To eat right and trim down, you need flexible options in your daily menus, like quick, easy-to-prepare meals that require six ingredients or less, along with healthy supermarket and restaurant staples.
Stick to the foods on this meal plan. The only rule is that you have to limit your kilojoule intake to 6 700 per day – although on days when you’re really cranking up the burn with your exercise routine and feel you need a little extra fuel, you can tack on an extra 400-800kJ snack.
Breakfast options: |
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1/2 cup low-fat yoghurt + 1/2 cup muesli + 2t sugar + 1 small banana |
1635 kJ |
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30g oats + 1/2 cup low-fat milk + 2t peanuts + orange juice = 1405kJ |
1620kJ |
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2 pancakes + 2 T syrup + cinnamon + 1 guava |
1520kJ |
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Nestli instant cappuccino + 2 bran rusks + 1/2 cup strawberries |
1310kJ |
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2 slices low-GI seed bread + 1/2 cup ricotta cheese + 1 large pear |
1695kJ |
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Mid-morning snack options: |
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1/2 cup yoghurt + 20 almonds, sliced |
990kJ |
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1 slice low-GI bread + peanut butter |
1075kJ |
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1 peach + 1 banana |
790kJ |
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Lunch options: |
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Woolworths Caprese sandwich |
1730kJ |
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1 bagel + 60g smoked chicken + 30g cream cheese + 2 lettuce leaves |
1730kJ |
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4 Pick n Pay vegetable spring rolls |
1675kJ |
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6 shrimp tempura rolls (or other sushi) |
1505kJ |
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2 slices whole-wheat bread + 2 rashers grilled bacon + 1 poached egg + 4 slices of tomato + lettuce |
1675 |
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Midday snack options: |
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Nestle skim latte |
670kJ |
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330ml light beer + 1 cheese wedge |
630kJ |
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4 Medium celery stalks + 1/4 cup hummus + 30g feta |
830 kJ |
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1 small sliced banana + 1 T honey |
570kJ |
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30g cashew nuts |
675kJ |
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25g Sunbite baked pretzels |
420kJ |
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4 Provita + fat-free cream cheese |
750kJ |
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1 cup tinned fruit salad + 1/2 cup frozen yoghurt |
610kJ |
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150ml wine + 5 olives |
710kJ |
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Dinner options: |
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2 slices low-GI bread + 1/2 can baked beans, sautted in garlic with 1 t oil |
1755kJ |
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90g roast chicken + 1 cup potato mash + 1 cup roasted carrots |
1800kJ |
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60g oven baked chips + 2 oven baked I&J Light and Crispy Hake + 1 cup steamed broccoli |
1850kJ |
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1/2 cup cooked whole-wheat spaghetti tossed + 1/2 fillet of flaked grilled salmon + 1 cup mange tout mixed with baby corn and sautied in 1 T olive oil and 1 minced garlic clove |
1835kJ |
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1 serving of McCain bobotie with rice + 30g cheesecake |
1950kJ |
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