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Classic meal plan

BREAKFAST mid-am snack

2 pieces fresh fruit - ANY type! OR 1 large piece e.g. banana or apple


2 sandwiches (high fibre bread) + any FREE veggies + 1 tbsp chutney or mustard + 4 slices lean cold meat (e.g. chicken roll or ham) + 1/2 cup FF cottage cheese + 250 ml fruit juice or cooldrink

mid-pm snack
1 x Yogisip or other LF drinking yoghurt OR smoothie (340ml) + 2-4 pieces dried fruit Chopped raw veggies + LF dip e.g. FF cottage cheese

3 cups pasta + LF white cheese sauce (home made or ready-made) + lean chopped ham (~100g) & 1/2 cup LF cheddar cheese OR 200g any lean meat (+ LF Napoletana, Alfredo sauce) OR 1 can tuna + onion, mushroom, peppers etc. add to sauce (+ salad)

6 tbsp LF muesli & 1.5 cups All Bran OR 2.5 cups All Bran + 175 ml LF fruit yoghurt OR 250 ml FF artificially sweetened or plain yoghurt

3 slices w/w or rye bread + 1/4 avo OR 2 tbsp peanut butter or Marmite/ Bovril/ Fish paste/ jam + 1 cup LF / FF fruit yoghurt (or plain) or milk or soy milk 1 cup canned fruit (drained) OR 1 big piece fruit (or 2 small) + 1 cup LF / FF fruit yoghurt 1 x 300g portion LF pre-cooked meal + 1 breadroll + any veggies + 4 tbsp low fat cream cheese or cottage cheese OR 1/2 avo (on breadroll) + 250 ml fruit juice or cooldrink 2 cups veggie stir-fry + 1.5 cups rice or noodles + sweet & sour or soy sauce + 2 chicken fillets chopped or similar portion of beef strips (~200g) Stir fry with minimal oil!

Smoothie: 2 cups chopped fruit + 2 tbsp raisins or dried cranberries + 1 cup LF / FF yoghurt Blend fruit & yoghurt together with 1tsp honey 2 Ryvita or 3 Provitas + Marmite/ bovril/ Fish paste/ FREE veg/ 1 LF cheese wedge Salad : 2 cups corn or couscous or pasta + chopped butternut / carrots + any FREE veggies + 2 tbsp chutney / sweet chilli sauce + 4 tbsp nuts / seeds + 1/2 feta wheel OR 1/2 cup cottage cheese OR 1/2 can tuna + 250 ml fruit juice or cooldrink 1 Kellogg's bar OR 1 big piece fruit + 1 cup LF / FF yoghurt 2 breadrolls OR 2 cups mash'd potato OR 1 big handful LF oven-baked chips + 1.5 cups starchy veggies e.g. beetroot salad, sweetcorn + 2 beef/ chick/ pork/ ostrich kebabs (~200g) OR piece lean steak OR 2 chicken fillets (eg. as 2 chicken burgers) + side salad (optional)

3 slices w/w or rye bread OR 2 slices bread & 1/3 cup baked beans + 2 boiled or poached eggs + grilled tomato / mushroom As Day 1 or Safari fruit bar or Tru fruit bar + 1 cup LF/FF yoghurt 9 Corn Thins OR 6 Ryvita crackers + any FREE veggies e.g. Sliced tomatoes, cucumbers + 1/2 can tuna OR 3/4 cup FF cottage cheese OR 4 LF cheese wedges + 250 ml fruit juice or cooldrink 1-2 pieces of fresh fruit + 1 cup LF yoghurt 2 cups brown / wild rice or mashed potato + 1.5 cups starchy veggies e.g. carrots, mix veg, peas + ~200g extra lean mince / beef / chicken (as curry & rice or stew or cottage pie ) + 1 gem squash with 1 tsp syrup/ sugar/ honey (optional) 3-4 medium ready-made roti's OR 2 w/w Pita breads + any veggies / salad (LF dressing!) + 2 cups filling: ~200g Beef strips "dry-fried" + stock cube, onion, peppers, tomato, BBQ sauce Split sauce over 2 roti's / pita, spread with FF plain yoghurt

as Day 1 or 3 1 Kellogg's All Bran bar + 1 fruit + 175 ml LF fruit yoghurt OR 250 ml FF artificially sweetened or plain yoghurt 2 sandwiches (high fibre bread) as Day 1 or 2 + any FREE veggies or 3 or 4 + 2 tbsp chutney / mustard / sweet chilli sauce + 4-6 thin slices LF cheese OR 4 slices lean cold beef / chicken roll + 250 ml fruit juice or cooldrink

2 cups high fibre cereal as Day 2 or 4 + 2 tbsp raisins or dried cranberries + 1 cup LF / FF milk or soy milk 1 cup LF veggie soup or canned or packet as Day 1 or 2 soup (LF / Lite) or 3 or 4 + 2 bread rolls + 6 tbsp hummus or peanut butter or LF cream cheese or LF cheese spread + 250 ml fruit juice or cooldrink 3 cups pasta + tomato-based sauce + any FREE veggies (mushroom, peppers etc) + 2 chicken breasts, cut into strips (~200g) OR 1 can tuna to make tuna bake + FREE veggies e.g. steamed green beans, broccoli or cauliflower

1.5 cups cooked oats or high as Day 1 or 2 fibre tastee wheat OR 50g or 3 or 4 oats-so-easy + 1 cup LF/ FF milk or soy milk as Day 1 or 2 or 3 or 4 8-10 boiled baby potatoes OR 3 baked potatoes + 2 cups roasted veggies e.g. butternut, pumpkin, peppers etc. + 2 med fish fillets (300g) OR 2 chicken breasts or piece of steak (ostrich/ beef) (250g) (dry-fried or grilled with herbs & spices) + side salad (optional)

LF=low fat; FF=fat free; w/w=whole wheat; tbsp=tablespoon; tsp=teaspoon; cup=250ml

If you have any medical condition, please chat to your dietitian or physician before starting this plan

Handy Tips for food preparation and freebies: Initially, weigh or measure foods to make sure that you're eating the right amounts - this is crucial for effective portion and calorie control. It might be a bit of hassle to start with, but after a short while you will know your portion sizes and it will become second nature! All weights and portion sizes are for after cooking. To ensure the correct portion sizes, start by using measuring cups, spoons, or if you have the time, you can use a food scale this will help to see what a portion size looks like (helpful with meat portions). To keep things simple, most of the portions in the meal plan are given in common house-hold measures. 90g of meat or meat substitute is about the size and thickness of the palm of your hand or a deck of playing cards. A small fist is equal to about cup of fruit, vegetables, or starches like rice. A small fist or tennis ball OR 2 golf balls size is equal to 1 fruit serving. A small matchbox is equal to about 30g of meat or cheese. When preparing stews and casseroles, remember to cut all visible fat off the meat and remove all the skin from the chicken before cooking. Avoid frying foods in oil, rather bake, boil, steam or dry-fry. Include at least 8 glasses of fluid in a day - e.g. as water / Rooibos tea / diet drinks. You can include 2x 250 ml fruit juice per day - e.g. with lunch or supper or with snacks. On training days you can include a 50g carb serving per each 60-90 minutes of exercise:1 serving = 500 ml of Energade / Powerade / Cooldrink (Coke / Fanta etc.) OR 1 small packet jelly type sweets OR 1 jam sandwich OR 1-2 hot cross buns OR 12 corn syrup sachets OR 1 energy bar OR 300ml fruit smoothie or yoghurt or yogisip directly after training. You can include 8 tsp of sugar / jam / syrup / honey / chutney during the day as you like, or leave out altogether (i.e. it's optional). Herbs, spices, vinegar, lemon juice, marmite, bovril, and fish paste are also FREE to use.

FREE veggies should be included as much as possible into your meals because they are packed with vitamins, minerals and fibre, but have very few calories therefore don't contribute much to your energy intake. Examples include: Lettuce, tomato, cucumber, mushroom, onion, asparagus, peppers, spinach, broccoli, cauliflower, cabbage, patty pans, babymarrow, gem squash - eat as much of these as you like! E.g. as a veggie soup, big salad, stir-fry, or to bulk up sandwiches, stews, casseroles etc.

You have 5 fat servings every day (some of which are already included in your meal plan): 1 Serving of fat = 1 tsp oil (preferrably canola or olive) OR butter OR regular margarine = 1 tbsp regular mayonnaise or peanutbutter = 2 tbsp low fat mayo OR salad dressing OR low fat cream cheese = 1/4 avocado OR 6 olives OR 2 tbsp pesto = 2 blocks of chocolate OR 1 tbsp nuts/seeds

Bon Appetit!

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