WEIGHT LOSS EATING PLAN (6300KJ)

Total energy Protein % of TE Carbohydrates % of TE Fat % of TE

6300kJ 93g 25 166g 45 50g 30
BREAKFAST SNACK LUNCH SNACK DINNER
DAY 1 2 slices FUTURELIFE® Smart ½ cup or 100g Steak Wrap 1 medium apple Roasted Chicken, Mashed Potato and
Bread™ low-fat yoghurt 1 whole grain wrap 4 provitas Salad
2 boiled eggs boiled/ scrambled/ 1 small banana 90g grilled steak strips 1 tablespoon 1 chicken thigh and 1 chicken drumstick,
fried 1 cup raw grated carrots, tomato, onion, peanut butter skinless
½ cup sautéed tomatoes and lettuce, beetroot unsweetened ½ cup mashed potato
mushroom 1 teaspoon lite mayonnaise ½ sweet corn on the cob
1 cup green salad

DAY 2 50g FUTURELIFE® HIGH
PROTEIN Smart food™
1 cup Low fat milk (shake or
meal)
1 pear Mozzarella and Smoked Chicken 1 cup cubed Curried Mince, Rice and Vegetables
Open Sandwich with Green Salad Paw-Paw 90g lean mince, curried
2 slices FUTURELIFE® Smart Bread™ FUTURELIFE® ½ cup tomato and onion
40g grated mozzarella cheese High Protein 1 cup rice
2 slices smoked chicken (cold meat) LITE SmartBar 1 cup mixed vegetables (peas, sweet corn,
1 cup green salad carrots, green beans)

DAY 3 45g FUTURELIFE® Bran Flakes 4 provitas Egg and Mayo Sandwich 1 small peach Grilled Hake, Sweet Potato and Salad
with x1 Probiotic Sachet 4 tablespoons 2 slices FUTURELIFE® Smart Bread™ ½ cup low-fat 120g grilled Hake
½ cup or 100g low-fat yoghurt cottage cheese 2 eggs boiled or scrambled yoghurt or 100g 1 cup mashed sweet potato, sprinkled with
or 1 cup low fat milk 1 tablespoon lite mayonnaise 3 cups cinnamon and 1 teaspoon of honey
1 teaspoon of honey 1 cup carrot sticks, cucumber sticks and homemade 1 cup green salad
1 small banana cherry tomatoes popcorn ¼ avocado pear

DAY 4 Smoothie: 1 small orange Chicken and Pasta Salad ½ cup Beef stir-fry with rice and salad
40g FUTURELIFE® ZERO Smart ½ cup or 100g 1 cup wholewheat pasta strawberries 1 cup brown rice
food™ low-fat yoghurt 1 chicken breast shredded 2 crackerbreads 90g beef strips, stroganoff style
150ml water 1 cup (microgreens, cucumber, cherry 4 tablespoons 1 cup onion, mushroom and garlic, sautéed
½ cup berries tomatoes, onion, carrot, beetroot) cottage cheese 1 cup mixed vegetables (starchy and non-
1 handful of ice ¼ feta round (30g) Sliced tomato starchy) fresh or frozen, peas, corn, carrots,
1 tablespoon lite mayonnaise/salad beans
dressing 1 cup green salad

*Make extra for lunch next day

DAY 5 2 slices FUTURELIFE® Smart ½ or 100g cup low Beef stir-fry with rice and salad 1 small pear Homemade Burger
Bread™ fat yoghurt 1 cup brown rice 1 lean beef Patties
60g cheese 90g beef strips, stroganoff style 1 wholewheat bread rolls
½ cup sliced tomato, lettuce, 1 cup onion, mushroom and garlic, 1 cup salad for toppings on burger (lettuce,
cucumber sautéed tomato, onion, gherkins, grated carrot)
 1 small banana 1 cup mixed vegetables (starchy and 2 teaspoons tomato sauce
non-starchy, fresh or frozen) peas, 30g grated cheddar (matchbox size)
sweet corn, carrots, beans ½ cup sweet potato fries made in the oven
1 cup green salad

DAY 6 50g FUTURELIFE® HIGH
PROTEIN Smart food™
1 cup Low fat milk (shake or
meal)
½ cup mango Pulled Pork Toasted Sandwich 1 cup cubed Chicken stir fry with noodles, vegetables
2 slices FUTURELIFE® Smart Bread™ papaya and salad
90g pulled pork, shredded 1 bran muffin 1 ½ small chicken breasts cut into strips
1 tablespoon pepper sauce ½ cup egg noodles
1 cup sliced tomato, cucumber, onion, 1 cup mixed vegetables (peas, sweet corn,
gherkins, grated carrot carrots, baby marrow, green beans) cooked
in low sodium soya
1 cup green salad

*Make enough chicken for lunch next day

DAY 7 45g FUTURELIFE® Bran Flakes
with x1 Probiotic Sachet
½ cup or 100g low-fat yoghurt
½ cup fruit salad Chicken wrap with Salad 1 small orange Grilled Fish with Cous-cous and
30g lean biltong 2 Wholewheat wraps FUTURELIFE® Vegetables
90g chicken, shredded High Protein 90g grilled fish
½ cup mushrooms, onions, peppers and LITE SmartBar 1 cup Cous-cous and ½ cup mixed
garlic sautéed vegetables (carrots, broccoli, baby marrow,
1 cup green salad onion) sprinkled with 1 teaspoon olive oil
1 tablespoon pepper sauce

DAILY EXTRA ALLOWANCES

• Drink plenty of water (at least 8 glasses/day)

• See website for more smoothie recipes
• 125ml low fat or fat free milk for coffee or tea during day
• To lower energy intake it is suggested to make FUTURELIFE® with water
• You may have one 12g FUTURELIFE® Crunch Bar 1-2 times per week as a treat
• Use lite and low-fat options as far as possible
• When cooking use spray and cook