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.

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 crudit s: 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.

DAY 1

Breakfast
1/2 cup of whole-wheat ProNutro with
1 cup fat-free or low-fat milk
Snack
3 slices pineapple
Lunch
1 whole-wheat roll with
1/2 chicken breast and
2 t mayonnaise; with a green salad
Snack
An apple and a tub of fat-free yoghurt
Dinner
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

Breakfast
1 cup of cooked oats and
1/2 cup fat-free or low-fat milk
Snack
1 orange
Lunch
4 Ryvita crackers with
2 T grated cheese and Marmite and
2 t “lite” margarine
Snack
1 banana and a handful of raw nuts
Dinner
Chicken a la king (portion size: 1 chicken breast)
1 cup brown rice and lentils, and a green salad
Snack
2 t Milo with fat-free milk

DAY 3

Breakfast
2 slices of seedloaf or whole-wheat toast with
10 ml (2 t) peanut butter,
Snack
1 apple
Lunch
1 Nando’s chicken pita or wrap
– without mayonnaise
Snack
Smoothie: 1 cup mixed berries, ice and fat-free yoghurt
Dinner
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

Breakfast
1 cup All Bran with
1 cup fat-free or low-fat milk
Snack
1 tub fat-free yoghurt
Lunch
1 cup cooked wholewheat pasta with
1/2 tin tuna in brine and
2 t low-fat mayonnaise; with a green salad
Snack
A pear and a small handful of
lean biltong sticks
Dinner
Mixed seafood stir-fry (portion size: 2 cups when cooked)
1 cup savoury rice
Snack
1 cup fruit salad

DAY 5

Breakfast
2/3 cup low-fat muesli,
1/2 cup fat-free yoghurt, and a
handful of berries
Snack
A bunch of grapes
Lunch
6 Pro-Vitas, 2 Melrose low-fat cheese wedges
and tomato slices
Snack
Fat-free drinking yoghurt
Dinner
Spaghetti bolognaise (portion size: 1 cup cooked pasta with 6 T mince),
1 t Parmesan cheese, 1 cup green beans
Snack
1 scoop “lite” ice cream

DAY 6

Breakfast
1 scrambled egg on 2
slices seedloaf or whole-wheat toast
Snack
1 tub fat-free yoghurt
Lunch
1 Steers plain burger and
a plain green salad
Snack
Banana smoothie:
1 medium banana, fat-free milk and 1 t honey
Dinner
1 Woolworths low-fat ready meal (300 g)
Snack
1 cup fruit salad

DAY 7

Breakfast
1 slice toast with
1/2 cup baked beans and
2 T grated cheese
Snack
1 cup of fruit salad
Lunch
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
Dinner
1 toasted low-fat Melrose cheese (1 wedge) and ham (1 slice) sandwich
Snack
2 t Milo with fat-free milk