A cool meal plan to try out.
Breakfast Lunch Dinner
MONDAY
1 cup bran flakes with fat-free milk, 1 t sugar and 1 t oat bran
1 orange, 1 C coffee with fat-free milk and 1 t sugar (optional)
Snack: Berry smoothie:
1/2 C mixed berries, 1/2 C plain fat-free yoghurt and 1 tsp sugar Lunch: Tuna mayonnaise sandwich (2 slices low-GI bread, 1/2 tin drained tuna in brine, 1 T light mayonnaise, 1/2 onion, chopped)
10 baby carrots
Snack: 175ml fat-free yoghurt
Ceylon tea with fat-free milk and 1/2 t sugar (optional) 1 cup pasta alfredo.
1 C beetroot
10–15 tomato slices in balsamic vinegar
TUESDAY
1 C Bokomo oats, made with milk only (no water), served with 2t soft brown treacle sugar and 1 papaya with lemon juice
Snack: Banana smoothie:
1 banana, 1/2 C fat-free vanilla yogurt
Ceylon tea with fat-free milk and 1/2 t sugar 1C durum wheat penne pasta with 2-3T Arrabiata sauce*
3 celery sticks, served with dip ( 1/2 C fat-free cottage cheese and 1 T chutney)
Snack: 1 caft latte: 1t instant coffee dissolved in hot fat-free milk, 1 t sugar (optional) 2 cups beef stir-fry (2) with chickpeas
1 glass carrot juice
WEDNESDAY
1/2 C wholewheat ProNutro, with warm fat-free milk and 1 t soft brown treacle sugar
1 grapefruit
1 skinny cappuccino with 1 sugar
Snack: Carrot and apple smoothie: 3 large carrots, 1 apple with skin, 1/2 C crushed ice 1/2 tin beef and lentil soup* with 1 slice low-GI toast
10 Rosa tomatoes
Snack: 1 glass fat-free milk with 2 t Nesquik 1/2 cup chicken a la king (3) with 1 C rice
1 C baby spinach
3 baby gem squash
THURSDAY
2 slices low-GI toast with low-GI jam (no butter)
1 large mineola
1 cup Ceylon tea with fat-free milk and 1/2 t sugar
Snack: Guava smoothie: 2 guavas, 1/2 C plain fat-free yoghurt with 1t sugar Chicken mayo toasted sandwich (2 slices low-GI toast, 1 chicken breast fillet, 2 T light mayo 1 tomato, 5 gherkins) Use in toaster with Spray ‘n’ Cook
Snack: 1/2 C light custard
1 energy vitaminwater 2 Weigh-Less pork bangers
3/4 C baked beans
1 C steamed carrots, tossed in honey and ginger
8 chunks cubed butternut
FRIDAY
1 cup Bokomo Right Start Fibre Plus, with vanilla fat-free yoghurt and 1 sliced banana
1 Espresso
Snack: 1 banana with 1/2 C light custard Lunch: 1/2 tin butternut soup*
6 Pro-Vitas with 1 tub fat-free cottage cheese and 2 T
tomato sauce
Snack: Hot chocolate:
1 C fat-free milk with 2 t Nesquik 1 grilled salmon cutlet with corn mash ( 1/2 C mashed potato with 1/2 C whole kernel corn) and Oriental sauce (4)
1 C steamed red baby cabbage and 1 C steamed courgettes
SATURDAY
Omelette (1 whole egg and 1 egg white) with baked beans
1 cup fresh fruit salad
1 coffee with 1/2 t hazelnut syrup
Snack: Paw paw smoothie (1 paw paw and 1/2 C fat-free vanilla yogurt 1 tin pilchards in tomato sauce, 1 slice low-GI toast,
1/2 cucumber chopped and mixed with 1/2 C plain, fat-free yoghurt and chopped mint
Snack: 1 Ola Moo ice cream on a stick
(this ice cream was specially designed to be high in calcium and low-GI) 2 chicken sosaties (5) on the braai with baby potato salad (6)
1 C carrot salad (7) and 1 C plain, grilled aubergines
SUNDAY
Grilled tomato and Weigh-Less bacon on toast
1 iced coffee (1t instant coffee and 1t sugar dissolved in a little hot water, then fill glass with cold fat-free milk and ice cubes)
Snack: A large bunch of grapes 150g beef fillet, sliced, with 1 roasted sweet potato,
1C mashed butternut, 1/2 C peas tossed in mint jelly
Snack: Hot vanilla babychino (4-6 drops vanilla essence and 1/2 t sugar in 1C hot fat-free milk, frothed) 1/2 tin chicken and chickpea soup, 1 slice low-GI toast
10 mange touts peas
Special notes
- The products and brands mentioned in this eating plan have been specially selected by dietitian Tabitha Hume for maximum results. Carbohydrates are low- or medium-GI, proteins are lean, and dairy products are low-fat or fat-free.
- Water is essential for optimal metabolic functioning and you need 6–8 glasses a day.
- When buying mayonnaise, tinned soups and pasta sauces, make sure the product has less than 10g fat per 100g.
RECIPES
Pasta Alfredo (Serves 4)
1. Cook 2 C durum wheat pasta until al dente.
2. Gently dry-fry one chopped onion in a heavy-bottomed pot, using only chicken stock water when it sticks. When browned, add 1/2 C water and simmer till soft.
3. Add 3 rashers finely sliced Weigh-Less bacon, and toss until cooked through.
4. Add 1 punnet sliced mushrooms, 1 clove crushed garlic, and salt and pepper to taste.
5. When mushrooms are limp, add 1/2 tin low-fat ideal milk and 1 t maizena pre-mixed with a little water to form a paste.
6. Stir until thickened, and serve immediately over pasta. Top with chopped parsley.
Beef Stir-fry (Serves 4)
1. Cook 1 C rice (dry portion).
2. In a wok, place 250–500g extra-lean beef strips, and sear lightly (don’t cook). Remove from heat.
3. In a jug, mix 1/2 C soya sauce, 1 t maizena, 1 T brandy or sherry, 1/2 t ginger, 1 clove crushed garlic, and 1 T brown treacle sugar. Set aside.
4. Chop 1/2 cabbage, 3 carrots, 5 spring onions, 1 punnet button mushrooms; add 1 punnet mung sprouts and 1 punnet sugar snap peas.
5. Place wok with meat on high heat and add vegetables. Toss until just beginning to wilt (do not let them go limp and soggy). Add sauce, and toss until all vegetables and meat are covered, and sauce thickens.
6. Serve with rice and freshly chopped green chillies.
Chicken a la King (serves 4)
1. Cook 1 C rice (dry portion).
2. In a heavy-bottomed pot, dry-fry 1 chopped onion, using only a little chicken stock water when it sticks. When onions are browned, add 1/2 C water and simmer until soft.
3. Meanwhile, slice 4 skinless chicken breast fillets into cubes.
4. When water from the onions has evaporated, add in the chicken pieces and toss until sealed.
5. Add 1 chopped green pepper, 1 punnet sliced mushrooms, 1 T sherry, and toss in pan until vegetables have wilted.
6. Stir in 1/2 C low-fat ideal milk, add salt and pepper to taste. Serve with cooked rice.
Oriental sauce: Mix 1/4 C soya sauce, 1 t wasabi and 1 T sweet chilli sauce.
Chicken sosaties (serves 4)
1. Slice 4 chicken breast fillets into thick cubes. Chop onions, green peppers, and 4 Weigh-Less bacon rashers into pieces.
2. Thread these ingredients, alternating them with chunks of tinned pineapple and whole button mushrooms, onto skewers.
3. Marinade in sauce: 1 C tomato sauce, 1 C soya sauce, 1/2 C chutney and juice from the tinned pineapple.
4. Cover with foil and bake in the oven at 180 degrees C for 45 minutes or cook on the braai.
Baby potato salad
Boil and cool baby potatoes in their skins, chop and mix with just enough light mayonnaise to cover them and freshly chopped parsley. One portion is 4–6 baby potatoes.
Carrot salad
Grated carrots, chopped tinned pineapple, and a little orange juice
Health/Fitness on Mon Oct 17, 2011 3:11 pm
haha
