Your summer eating plan

Reshape your eating habits with this healthy seven-day eating plan.

This eating plan provides you with varied and delicious meal options. Each day’s meal plan has been specifically designed to provide you with 6 300kJ, ideal for a moderately active woman.

HOW IT WORKS
- While you can follow the meal plan in any order you’d like (ie. you can have Thursday’s plan on
Monday, etc) it’s advisable to follow each particular day’s meal suggestions for breakfast, lunch, dinner and snacks as they make up exactly 6 300kJ.
- If we’ve suggested an ingredient you don’t like, simply replace it with a similar ingredient from the same food group. Be creative — experiment with a variety of spices, fresh herbs, lemon juice, ginger and garlic to make the most of your meals.
- Keep your engine revved — make sure you do at least 30 minutes of physical activity every day.

Monday

BREAKFAST
1 cup Fibre cereal
1 cup Fat-free milk
12 Almonds
1 cup Apple juice

SNACK
1/4 cup Dried peaches

LUNCH
Chicken sandwich & salad
60g Chicken breast
2 cups Salad greens
8 large Black olives
4 T Avocado
2 slices Rye bread

SNACK
2/3 cup Fat-free yoghurt

DINNER
Baked sole & veggies
60g Cooked sole
1/2 Cooked sweet potato
1 cup Mixed vegetables with corn, peas or pasta
1/2 cup Cooked carrots
1 T Reduced-fat mayonnaise

SNACK
1 1/4 cup Strawberries

DRINKS
8 glasses Water/black herbal tea (no sugar)
Max. 3 cups Tea or coffee & milk (15 ml fat-free milk per cup)

Tuesday

BREAKFAST
2 Weetbix biscuits
1 cup Fat-free milk
1 small Apple

SNACK
30g Lean biltong

LUNCH
Tuna sandwich
60g Tuna, canned in brine
1 cup Chopped tomato & onion
2 T Reduced-fat mayonnaise
2 slices Wholewheat bread
2 T Raisins

SNACK
2/3 cup Fat-free yoghurt
12 Cashew nuts

DINNER
Chicken & veggies
30g Chicken
10ml Rapeseed oil (for cooking)
2/3 cup Cooked wild rice
1/2 cup Green beans
1/2 cup Cooked mushrooms

SNACK
1 cup Fruit salad

DRINKS
8 glasses Water/black herbal tea (no sugar)
Max. 3 cups Tea or coffee & milk (15 ml fat-free milk per cup)

Wednesday

BREAKFAST
2 slices Wholewheat toast
1 1/2 t Peanut butter
1 cup Fruit salad

SNACK
2 cups Raspberries
2/3 cup Fat-free yoghurt

LUNCH
Chickpea & butternut salad
2 T Olive oil
1 cup Chickpeas
1/4 cup Cooked chopped peppers
1/4 cup Cooked butternut

SNACK
5 Hazel nuts

DINNER
Pork chops & mash
60g Pork chop
1 cup Mashed potato
2 T Margarine added to mash
1 cup Ratatouille (or mixed veg)

SNACK
1 cup Flavoured milk (low-fat or fat-free)

DRINKS
8 glasses Water/black herbal tea (no sugar)
Max. 3 cups Tea or coffee & milk (15 ml fat-free milk per cup)

Thursday

BREAKFAST
Banana smoothie
1 cup Fat-free milk
1 small Banana
6 Almonds
Vanilla essence

SNACK
3 T Reduced-fat cream cheese
6 Crackers (Ryvita)
1/2 cup Grape juice

LUNCH
Coronation chicken
60 g Chicken breast
1 T Reduced-fat mayonnaise
1 cup Salad greens
2 slices Seed bread

SNACK
2 halves Dried pear
2/3 cup Fat-free yoghurt

DINNER
Beef stir-fry
60 g Lean beef
1 cup Cooked onion, peppers, marrows
2/3 cup Brown rice
2 T Olive oil (for stir-fry)

DRINKS
8 glasses Water/black herbal tea (no sugar)
Max. 3 cups Tea or coffee & milk (15 ml fat-free milk per cup)

Friday

BREAKFAST
1 cup Cooked oats
1 cup Fat-free milk
1 1/4 cups Strawberries

SNACK
10 Peanuts

LUNCH
Salmon & crackers
60 g Canned salmon
1 T Reduced-fat mayonnaise
1 cup Celery, onion, tomato
6 T Avocado
4 Ryvita
1/2 cup Fruit juice

SNACK
3 cups Popcorn, air popped/microwaved

DINNER
Steak & veggies
60 g Lean beef steak
1/2 cup Cooked butternut
1/2 cup Cooked broccoli
1 small Jacket potatoes
1 T Cream cheese

SNACK
1 cup Mango slices
2/3 cup Fat-free yoghurt

DRINKS
8 glasses Water/black herbal tea (no sugar)
Max. 3 cups Tea or coffee & milk (15 ml fat-free milk per cup)

Saturday

BREAKFAST
Egg & toast
1 Poached egg
1/4 cup Grilled tomato
1/4 cup Grilled mushrooms
1 small Grilled banana
2 slices Rye toast
1 T Low-fat spread

SNACK
2/3 cup Fat-free yoghurt
1 cup Orange juice

LUNCH
Chicken pita
1Wholewheat pita bread
30 g Chicken strips
1 cup Raw onion, tomato and peppers
2 T Reduced-fat mayonnaise

SNACK
1 cup Low-kilojoule hot chocolate (fat-free milk)

DINNER
Veal chops & mash
60 g Veal chop
1 cup Mashed potato
2 T Margarine added to mash
1/2 cup Cooked baby carrots
1 T Gravy
1/2 cup Red grape juice

DRINKS
8 glasses Water/black herbal tea (no sugar)

Max. 3 cups Tea or coffee & milk (15 ml fat-free milk per cup)

Sunday

BREAKFAST
Fruit salad & yoghurt
1 cup Fruit salad
2/3 cup Fat-free yoghurt
9 Pistachio nuts

SNACK
1/2 cup Tomato juice

LUNCH
Roast lamb & veggies
60 g Roast lamb
1 cup Cooked butternut
1 cup Cooked broccoli
1 small Roast potato
2 T Oil for roasting potato
2 T Gravy

SNACK
1 cup Canned black cherries

1/2 cup Low-fat custard

DINNER
Pea soup
2 cups Split pea soup
1 Wholewheat roll
1 T Low-fat spread

DRINKS
8 glasses Water/black herbal tea (no sugar)
Max. 3 cups Tea or coffee & milk (15 ml fat-free milk per cup)