To get into the best possible shape this summer, try this healthy eating plan to peel away the winter kilos.
For the best results follow these tips:
- Launch a two-litre-a-day water plan (six to eight glasses daily). Additional fluids should include herbal teas and decaffeinated coffee (limited to three cups a day) and diluted fruit juice (make sure it’s 100 percent pure fruit juice).
- Always use low-fat cooking methods, such as steaming, grilling, boiling, poaching, stir-frying or oven-baking.
- Alcohol is energy dense, nutrient poor and inhibits fat oxidation (breaking down of fat). Limit yourself to one unit per day (1 unit is equal to 120 ml wine, 340 ml beer, 30 ml spirits).
| Breakfast | Lunch | Dinner |
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Day 1
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| 1 C cooked oats ½ C fat-free milk 3-4 dried apricots, finely chopped Morning snack: |
2 slices low-GI bread 60 g tuna in brine, drained 25 ml light mayonnaise Bulk up with 2 C fresh rocket, cherry tomatoes and sliced cucumber Afternoon snack: 1 small banana |
Chicken breast with brown rice and lentils 90 g chicken breast 1/3 C brown rice ½ C lentils (mixed with rice) 1 C stir-fried vegetables such as peppers, carrots and green beans |
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Day 2
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| 1 C high-fibre bran cereal 1 C fat-free milk 1 small banana Morning snack: |
Chicken quinoa salad
Afternoon snack: |
Baked fish with grilled butternut 90 g fish fillet (hake, kingklip, sole, yellowtail) fresh or frozen ½ C butternut slices 1 C vegetable stir-fry |
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Day 3
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| Papaya trifle
Morning snack: |
Bean wrap 1 wholewheat wrap ½ C beans of choice, cooked (black-eyed peas, cannellini beans) ½ C tomato, onion and parsley, diced and mixed together ½ C sweet peppers and pepperdews, diced Afternoon snack: |
Beef tenderloin with apricots, olives, brown rice and lentils |
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Day 4
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| 2 slices low-GI bread 2 T peanut butter 1 small banana, sliced onto toast Morning snack: |
Egg mayo sandwich 2 slices low-GI bread 2 boiled eggs, sliced 25 ml light mayonnaise ¼ C spring onions 1 C lettuce, tomato and cucumber Afternoon snack: |
Beef espetada with roast butternut and sweet pepper salad 90 g lean beef, large cubes ½ C onions and sweet peppers, large diced to alternate on kebab 1 C roast butternut and sweet pepper salad |
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Day 5
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| Apple oats 1 C cooked oats ½ C fat-free milk 1 small apple, grated over oats 1 t cinnamon Morning snack: |
Salmon and cottage cheese bagel 1 wholewheat bagel, 60 g smoked salmon, 30 g fat-free cottage cheese, tomato and red onion slices to taste. Afternoon snack: |
Citrus and coriander fish with couscous salad |
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Day 6
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| Poached egg on toast, 2 slices low-GI bread, 1 boiled or poached egg, ¼ C fat-free cheese
Morning snack: |
Tuna pasta salad 1 C pasta shells cooked, 1 C stir-fried vegetables, 60 g tuna – drained, Dressing: 10 ml olive oil, 10 ml balsamic vinegar, black pepper to taste Afternoon snack: |
Roast chicken with steamed vegetables 90 g chicken breast, roasted 1 C sweet potato and butternut, roasted ½ C green salad (lettuce, tomato, cucumber and peppers) |
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Day 7
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| Strawberry smoothie
Morning snack: |
Parma ham and mozzarella sandwich 2 slices rye bread 30 g lean Parma ham ¼ C low-fat mozzarella 4 tomato slices 4 cucumber slices ½ C rocket 2 t mustard Afternoon snack: |
Mediterranean pita pocket 90 g grilled chicken breast strips 1 small wholewheat pita 1 C tomato, cucumber and chives or spring onion, diced 5 pitted olives, chopped |
Key chart:
1 C = 250ml
t = teaspoon
T = tablespoon
Disclaimer:
This meal plan has been designed for weight loss and weight maintenance on an average of 6300kJ per day of a 70kg adult woman. Should you have any pre-existing medical conditions it is recommended that you always seek medical approval before using an eating programme.
A million thank yous to Shape for collaborating with us on the 7-day summer body meal plan!
For more by the Good Life Dietitians, go to http://www.goodlifedietitians.blogspot.com, or contact us directly at goodlifedietitians@gmail.com.
Here’s the living the Good Life!
I am never sure if the measurements for things like rice, oats etc or for before you cook them (which would be useful) or after they are cooked and absorbed liquid (which assumes that you have a pot of whatever it is already cooked.
Hi Jenny,
The portion sizes are for cooked foods and not for the uncooked/dry foods. So it’s 1 cup of cooked oats, or 1/3 cup of cooked brown rice.
If you’d like anymore information, please feel free to contact us: goodlifedietitians@gmail.com.
Very very nice menu and it easy to follow. It’s great to have a meal plan where you have most of the foods in your fridge already. This is exactly what I need! Thanx
Thank you for the great feedback Jenny! Keep living the good life xxx
Where can I find the recipes for these items.. When I click on them it brings up a page, but the page is blank? Really would love to see the recipes.
Yolandi, drop us an e-mail and we will gladly help by sending you all the recipes we used in making this meal plan: goodlifedietitians@gmail.com.
Seem likes some ladies are having difficulties viewing the recipes on the Shape website.
If you would like for us to e-mail you the recipes directly, contact us at goodlifedietitians@gmail.com.
It’s not that I want to duplicate your web-site, but I really like the design and style. Could you tell me which style are you using? Or was it tailor made?