Classic meal plan
mid-am
BREAKFAST
DAY 1
3 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
DAY 2
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
DAY 3
Smoothie:
2 cups chopped fruit
+ 1 cup LF / FF yoghurt
Blend fruit & yoghurt
together with 1tsp honey
DAY 4
3 slices w/w or rye bread OR
2 slices bread & 1/3 cup
baked beans
+ 1 boiled or poached egg
+ grilled tomato / mushroom
DAY 5
1 Kellogg's All Bran bar as Day 1 or 3
+ 1 fruit
+ 175 ml LF fruit yoghurt OR
250 ml FF artificially
sweetened or plain yoghurt
DAY 6
2 cups high fibre cereal
+ 2 tbsp raisins or dried
cranberries
+ 1 cup LF / FF milk or soy
milk
DAY 7
1.5 cups cooked oats or high as Day 1 or 2
fibre tastee wheat OR 50g or 3 or 4
oats-so-easy
+ 1/2 cup LF / FF milk or soy
milk
MPS15
mid-pm
LUNCH SUPPER
snack snack
2 pieces fresh 2 sandwiches (high fibre bread) 1 x Yogisip or 2.5 cups pasta + LF white cheese sauce (home
fruit - ANY + any FREE veggies other LF made or ready-made)
type! OR 1 + 1 tbsp chutney or mustard drinking + lean chopped ham (~100g) & 1/2 cup LF
large banana + 4 slices lean cold meat (e.g. chicken roll yoghurt OR cheddar cheese OR 180g any lean meat (+ LF
or apple or ham) smoothie Napoletana, Alfredo sauce)
+ 1/2 cup FF cottage cheese (340ml) + onion, mushroom, peppers etc. add to sauce
+ 250 ml fruit juice or cooldrink (+ salad)
1 cup canned 1 x 300g portion LF pre-cooked meal (eg. Chopped raw 2 cups veggie stir-fry
fruit (drained) macaroni & cheese) veggies + LF + 1 cup rice or noodles
OR 1 big + 1 breadroll or 2 large rice cakes dip e.g. FF + sweet & sour or soy sauce (optional)
piece fruit (or + any FREE veggies cottage + 2 chicken fillets chopped or similar portion of
2 small) + 2 tbsp low fat cream cheese or cottage cheese beef strips (~180g)
+ 1 cup LF / cheese OR 1/4 avo (on breadroll) Stir fry with minimal oil!
FF fruit + 250 ml fruit juice or cooldrink
yoghurt
2 Ryvita or 3 Salad: 2 cups corn or couscous or pasta 1 Kellogg's 2 breadrolls OR 1.5 cups mash'd potato OR
Provitas + chopped butternut / carrots bar OR 1 handful LF oven-baked chips
+ Marmite/ + any FREE veggies piece fruit + 1/2 cup beetroot salad
bovril/ Fish + 2 tbsp chutney / sweet chilli sauce + 1 cup LF / + 1/2 cup sweetcorn
paste/ FREE + 4 tbsp nuts / seeds FF yoghurt + 2 beef / chicken / pork / ostrich kebabs
veggies/ 1 LF + 1/2 feta wheel OR 1/2 cup cottage (~180g) OR piece lean steak OR 2 chicken
cheese cheese OR 1/2 can tuna fillets (eg. as 2 chicken burgers)
wedge + 250 ml fruit juice or cooldrink
As Day 1 or 9 Corn Thins OR 6 Ryvita crackers 1 piece of 2 cups brown / wild rice or mashed potato
Safari fruit + any FREE veggies fresh fruit + 1 cup starchy veggies e.g. carrots, peas
bar or Tru + 1/2 can tuna OR 3/4 cup FF cottage + 175 ml LF + ~180g extra lean mince / beef / chicken (as
fruit bar cheese OR 4 LF cheese wedges yoghurt curry & rice or stew or cottage pie )
+ 1 cup LF/FF + 250 ml fruit juice or cooldrink + 1 gem squash with 1 tsp syrup/ sugar/ honey
yoghurt (optional)
+ 1 cup Hot choc (LF / FF milk)
2 sandwiches (high fibre bread) as Day 1 or 2 3 medium ready-made roti's OR 2 w/w Pita
+ any FREE veggies or 3 or 4 breads
+ 2 tbsp chutney / mustard / sweet chilli + 2 cups filling: ~180g Beef strips "dry-fried"
+ 4-6 thin slices LF cheese OR 4 slices + stock cube, onion, peppers, tomato, BBQ
lean cold beef / chicken roll sauce
+ 250 ml fruit juice or cooldrink Split sauce over 2 roti's / pita, spread with FF
plain yoghurt
as Day 2 or 4 1 cup LF veggie soup or canned or packet as Day 1 or 2 3 cups pasta + tomato-based sauce
soup (LF / Lite) or 3 or 4 + plenty FREE veggies (mushroom, peppers
+ 3 slices toast or fresh high fibre bread etc)
+ 6 level tbsp hummus or peanut butter or + 2 chicken breast, cut into strips (~180g)
LF cream cheese + FREE veggies e.g. steamed green beans,
+ 250 ml fruit juice or cooldrink broccoli or cauliflower
as Day 1 or 2 8 boiled baby potatoes OR 3 baked potatoes
or 3 or 4 + 1 cup roasted veggies e.g. carrots, butternut,
pumpkin & aubergines
+ 1 fish fillet (250g) OR 1 large chicken breast
or piece of steak (ostrich/ beef) (200g) (dry-
fried or grilled with herbs & spices)
+ side salad (FREE veggies) if very hungry
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
HERE ARE SOME TIPS & TOOLS ON HOW TO FOLLOW YOUR MEAL 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 ½ 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 250 ml fruit juice per day - e.g. with lunch or supper or with snacks.

On training days you can include 500 ml of Energade / Powerade / Cooldrink (Coke / Fanta etc.) OR 1 small packet jelly
type sweets e.g. jelly babies / beans / tots - ideal during / after a training session.

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!