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Meal Plan
VEG: 2 CUPS IN TOTAL COOKED WEIGHT
Asparagus Green Beans
Baby Marrow Gem Squash
Broccoli Mushrooms
Brussel Sprouts Onions
Cabbage Patty Pans (4)
Celery Spinach
Cauliflower Tomatoes
Butternut, Carrots, Peas, Pumpkin and Squash
No more than 3 time per week
SALAD
2 Lettuce leaves 1/2 Green Pepper
1/2 Tomato 4 raw Mushrooms
1/4 Cucumber 1/4 Celery stalk
May use the no oil or lowcal
Salad dressing (any flavour)
OPTIONAL SALAD DRESSING
1 cup Tomato Juice 1/4 teaspoon Mustard
Powder
1/2 chopped Onion 1 teaspoon chopped Parsley
1/5 cup Lemon Juice Dash of Garlic Powder and
Pepper
FRUIT LIST
Small to medium
1 small Mango 1 small Pear
1 small Apple 1/2 cup Grapefruit
1 medium Kiwi 1 small Orange
1/2 cup diced Watermelon 1 Naartjie
or Spanspek 2 slices Pineapple
1 cup diced Paw Paw
NO Avo’s, Grapes, Bananas, Litchis
SALAD DRESSING
DETOXIFICATION DAY
BREAKFAST 1 Cup coffee or tea (black or skim milk, sweetener may be used, no sugar,)
MID-MORNING 1 Glass fresh fruit juice (250 ml) Liquifruit/Ceres any flavour.
LUNCH 1 Cup low calorie soup OR 1 cup consomme soup OR Bovril, Marmite, Oxo or Telma
MID-AFTERNOON 1 Glass fresh fruit juice (250 ml)
SUPPER
1 Cup low calorie soup OR 1 cup Consomme soup OR Bovril, Marmite, Oxo or Telma
TUESDAY
BREAKFAST 1 Fruit, 1 boiled or poached egg, 1/2 tomato
LUNCH 4 Provitas, lettuce and tomato, 4 tablespoons cottage cheese OR 2 tablespoons tuna
(in brine)
SUPPER
Grilled steak (size of palm of hand) OR grilled chicken breast (no skin) and
2 vegetables (from list)
WEDNESDAY
BREAKFAST
1 Slice brown/wholewheat toast (no butter/marg), 2 tablespoons savory mince OR
2 slices ham, 1/2 tomato
LUNCH
Fruit salad (1 cup in total), 2 wedges low fat cheese (size of matchbox: Shape, In Shape, Melrose
or Lichten Blanc)
SUPPER
Grilled kingklip (size of palm of hand) OR lean pork fillet OR turkey and
2 vegetables (from list)
THURSDAY
BREAKFAST
1 Fruit, 1/2 cup All Bran cereal, skim milk from daily allowance
MID-MORNING 1 Fruit
LUNCH
Tuna salad: Salad recipe, 1/2 tin tuna (in brine)
SUPPER
1 Chicken breast and 1 drumstick (grilled and no skin) OR beef fillet (size of palm of
hand) and 2 vegetables (from list)
FRIDAY
BREAKFAST
1/2 Tomato, 1 egg (boiled/poached), 1 slice toast (no butter) with Marmite, Bovril, Fray Bentos
MID-MORNING 1 Fruit
LUNCH
1 Small baked potato with 4 tablespoons low fat cottage cheese OR 4 slices cold meat and salad
from recipe
SUPPER
Grilled or poached hake (size of palm of hand) - can be poached in part milk allowance
2 Vegetables or salad as per recipe.
SATURDAY
BREAKFAST
Fruit breakfast: Choose 3 fruits from the list
LUNCH
1 Roll (brown/wholewheat - no butter/marg), 4 tablespoons tuna (in brine) OR chicken (size of
palm of hand), 1/2 tomato, lettuce and cucumber
MID-AFTERNOON 1 Fruit
SUPPER
Grilled steak (lean - size of palm of hand) OR grilled kingklip OR 1 chicken drumstick
and 2 vegetables (from list)
SUNDAY
BREAKFAST
1 Fruit, omelette or scrambled egg (2 eggs), 1/2 tomato
LUNCH
3 Thin slices roast beef/lamb/pork, 1 baked potato, OR 1/2 cup rice, 2 vegetables
SUPPER
1 Slice bread/toast (brown/wholewheat - no butter or marg)
2 Slices ham, 1/2 tomato, lettuce, 1 fruit
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