Are you a diet purist? Food is a passion for you. You shun the idea of eating anything processed.
For you, meal preparation is relaxing rather than a chore. You have an impressive cookbook collection and dream up ways of combining flavours.
Fast food is a no-no and your favourite restaurants tend to feature fresh organic or locally-grown ingredients. But while you rarely eat the wrong foods, you often eat too much and too often. Your biggest challenges are preventing yourself from noshing on nuts all day long and stopping at one serving of wholegrain pasta at dinner. For your weight loss plan to stick, you need portion-controlled meals that emphasise fresh, whole foods.
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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2 slices whole-wheat toast + 1 poached egg + 30g gouda cheese + 1 small apple |
1680kJ |
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30g oats + 1/2 cup low-fat milk + 2t peanuts + orange juice |
1405kJ |
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2 pancakes + 2 T syrup + cinnamon + 1 guava |
1520kJ |
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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 1/2 cups air-popped popcorn |
875kJ |
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1 small blueberry muffin |
935kJ |
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1/2 cup vanilla ice-cream |
1090kJ |
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1 peach + 1 banana |
790kJ |
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1 slice low-GI bread + peanut butter |
1075kJ |
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1/2 cup yoghurt + 20 almonds, sliced |
990kJ |
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1 stick of biltong + 150ml glass of wine |
935kJ |
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Lunch options: |
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Woolworths Caprese sandwich |
1730kJ |
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1 croissant + 90g smoked chicken + 1/2 cup sliced cucumber + 2 t sweet chilli sauce |
1780kJ |
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1 bagel + 60g smoked chicken + 30g cream cheese + 2 lettuce leaves |
1730kJ |
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1/3 Woolworths tomato and basil pesto quiche + 50g Italian leaf salad |
1720kJ |
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2 slices whole-wheat bread + 2 rashers grilled bacon + 1 poached egg + 4 slices of tomato + lettuce |
1675kJ |
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Midday snack options: |
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2 large chocolate covered strawberries + 1 small glass champagne |
545kJ |
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4 Medium celery stalks + 1/4 cup hummus + 30g feta |
830 kJ |
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1 slice toast + 5g margarine + 1 T jam |
835kJ |
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1 small sliced banana + 1 T honey |
570kJ |
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4 Provita + fat-free cream cheese |
750kJ |
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Dinner options:
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1 cup lentil dahl + 60g grilled lamb + 1/2 cup frozen or fresh vegetables |
1860kJ |
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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 large baked potato + 1/2 cup plain low fat yoghurt + 1 cup salad made with tomato, cucumber, spring onion and drizzled with lemon juice + 2 squares dark chocolate |
1910kJ |
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1/2 cup cooked wholewheat 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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