Try this seven-day plan for healthy, no-deprivation eating. You should feel perfectly satisfied all day, and still be able to lose weight at a reasonable, sustainable rate of between half to one kilogram per week.
The plan is suitable for moderately active women who would like to lose weight.
NOTES:
- Every day, 1 cup of low-fat or skim milk is allocated for tea, coffee and cereal.
- Use low-fat where possible. 2 t margarine or mayonnaise can be substituted with 2 t peanut butter, 1/4 of an avocado pear or 1 t of olive oil.
- Remember to drink at least 6-8 glasses of water daily.
- Limit alcohol to special occasions and try not to exceed 3 alcoholic beverages per drinking session.
- Try to avoid cooking food in oil. Rather steam, grill or bake foods. Use stock, soya sauce, fruit juices and herbs for stir-frying vegetables.
| Breakfast | Lunch | Dinner |
DAY 1 |
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| 1/2 cup of whole-wheat ProNutro with 1 cup fat-free or low-fat milk Snack: 3 slices pineapple |
1 whole-wheat roll with 1/2 chicken breast and 2t mayonnaise; with a green salad Snack: An apple and a tub of fat-free yoghurt |
A palm-sized portion of white fish grilled with spices. 1 medium boiled potato, 1 cup peas and carrots, 1 gem squash with 2 t margarine Snack: 1 cup fruit salad |
DAY 2 |
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| 1 cup of cooked oats and 1/2 cup fat-free or low-fat milk Snack: 1 orange |
4 Ryvita crackers with 2T grated cheese and Marmite and 2t “lite” margarine Snack: 1 banana and a handful of raw nuts (like almonds) |
Chicken a la king (portion size: 1 chicken breast) 1 cup brown rice and lentils, and a green salad Snack: 2t Milo with fat-free milk |
DAY 3 |
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| 2 slices of seedloaf or whole-wheat toast with 10 ml (2 t) peanut butter Snack: 1 apple |
1 Nando’s chicken pita or wrap — without mayonnaise Snack: Smoothie: 1 cup mixed berries, ice and fat-free yoghurt |
Beef curry (portion size: 1/2 cup beef cubes with added sauce). 1 cup couscous and mixed vegetables Snack: 1 cup “lite” custard |
DAY 4 |
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| 1 cup All Bran with 1 cup fat-free or low-fat milk Snack: 1 tub fat-free yoghurt |
1 cup cooked wholewheat pasta with 1/2 tin tuna in brine and 2t low-fat mayonnaise; with a green salad Snack: A pear and a small handful of lean biltong sticks |
Mixed seafood stir-fry (portion size: 2 cups when cooked). 1 cup savoury rice Snack: 1 cup fruit salad |
DAY 5 |
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| 2/3 cup low-fat muesli, 1/2 cup fat-free yoghurt, and a handful of berries Snack: A bunch of grapes |
6 Provitas, 2 Melrose low-fat cheese wedges and tomato slices Snack: Fat-free drinking yoghurt |
Spaghetti bolognaise (portion size: 1 cup cooked pasta with 6 T mince), 1t Parmesan cheese, 1 cup green beans Snack: 1 scoop “lite” ice cream |
DAY 6 |
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| 1 scrambled egg on 2 slices seedloaf or whole-wheat toast Snack: 1 tub fat-free yoghurt |
1 Steers plain burger and a plain green salad Snack: Banana smoothie: 1 medium banana, fat-free milk and 1 t honey |
1 Woolworths low-fat ready meal (300 g) Snack: 1 cup fruit salad |
DAY 7 |
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| 1 slice toast with 1/2 cup baked beans and 2T grated cheese Snack: 1 cup of fruit salad |
100 g fillet steak grilled with barbecue sauce, a boiled potato with low-fat cheese sauce and ratatouille Snack: 1 scoop low-fat ice cream |
1 toasted low-fat Melrose cheese (1 wedge) and ham (1 slice) sandwich Snack: 2t Milo with fat-free milk |
Fruit exchange list:
Fruits can be swapped using this guide, eg: you can eat 2 naartjies instead of an apple.
1 serving =
1 apple, banana or pear
1 orange or grapefruit
1 peach or nectarine
1 small mango or kiwi fruit
1 cup grapes or cherries
2/3 small melon or large slice of watermelon
2 naartjies
3 slices of pineapple
2 apricots, plums or figs
2 guavas
1 cup pawpaw or strawberries
12 litchis
3/4 cup fruit salad
Dried Fruit
5 dried apple rings
2 peach or pear halves
3 prunes, 20 raisins (large tablespoon)
4 dried apricot halves or dates
Fruit juice
1/2 cup unsweetened fruit juice
1/2 Just Juice
1/2 cup apple sauce
Free vegetable list
Try to eat at least three different kinds per day — make soups, salads, stir-fries or just munch raw crudites: asparagus, artichokes, broccoli, cauliflower, celery, Brussels sprouts, cabbage, spinach, lettuce, cucumber, peppers, radish, spring onions, tomato, eggplant, marrows, patty pans, green beans, gem squash, mushrooms and onions.
really a nice healty diet which really leaves you nice and full and not deprived.i am struggling to loose
last 5kg have lost 13.8kg already.thanx for this choice regards CAROL LADYBRAND
Hi
This diet really work i lost 6kg
thanks
hi der how long did it take you to lose 6kg
Does one have to have the snacks, i am going to find it difficult to have smoothies at work
Dee .. I definitely do understand where you are coming from with your question. Unfortunately it is very important to have those in between snacks to keep your metabolism going. I am quite sure that you could substitute the smoothie for something else such as a fruit. I am also going to try and follow this 7 day plan and see what happens. I have an underactive thyroid, and my medication is making me pick up weight. Good luck.
i adopted a healthy lifestyle 2 months ago en what i love abt this meal plan is u can find all the ingredients in one shop and are all affordable. i lost 3kg en counting by combining this meal plan en exercising 30 minutes three to four tyms a week.
im inlove with my new shape and hopefully in a few months tym wil be in a smaller size.but no pressure…
What can I subsitute the pronutro and fish/seafood for?
Hi,
I would think that you could have a low fat muffin, fritatta or breakfast bar? I’m no expert but that is probably what i would do…
Wow just finished printing same – love the idea of still having some comfort foodies like:
Fat-free drinking yogurt ; Low-fat ice cream ; 2t Milo with fat-free milk ; tub of fat-free yoghurt ; grapes wonderful variety here, will definitely be disciplined here.
Keep up your wonderful internet posts and works SHAPE Magazine ladies.
Warm regards CC