Eating Plans

ENDURANCE TRAINING for 1-2 HRS/DAY

Total energy

Protein

% of TE

Carbohydrates

% of TE

Fat

% of TE

9400kJ

138g

30

248g

45

74g

25

BEFORE TRAINING

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1 50g FUTURELIFE® Smart food™

(Shake or meal)

½ cup low fat milk

2 slices FUTURELIFE® Smart Bread™

1 boiled egg

30g grated cheese

Sliced tomato

1 tsp. margarine

½ cup or 100g low fat yoghurt

½ cup fruit salad

Homemade Burger

1 wholewheat roll

1 lean beef pattie

1 tablespoon lite mayonnaise

1 tsp. tomato sauce

1 cup sliced tomato, lettuce, gherkins, onion, grated carrots

1 medium apple

FUTURELIFE® High Protein SmartBar

Chicken Stir Fry and Rice

1 cup brown rice

1 ½ small chicken breasts cut into strips

1 cup mixed stir fry vegetables (starchy and non-starchy, fresh or frozen) with low sodium soya sauce

DAY 2 ½ cup low fat milk

75g or 3/4 cup FUTURELIFE® HIGH PROTEIN Smart food™

45g or 1 cup FUTURELIFE® Bran Flakes with 1 x Probiotic Sachet

1 cup low fat milk

1 banana

2 tsp. honey

½ cup or 100g low fat yoghurt

1 small fruit juice 200ml (100%)

Tuna Mayonnaise Sandwich

2 slices FUTURELIFE® Smart Bread™

60g tuna

1 tbsp. lite mayonnaise

1 cup sliced tomato, cucumber, carrot and onion

4 provitas

4 tablespoons low-fat cottage cheese with sliced tomato

small bunch of grapes

Grilled Fish, Sweet Potato and Salad

1 cup sweet potato mashed

90g grilled fish with lemon juice

1 cup green salad mixed with

¼ round of feta cheese and

¼ avocado pear

Sprinkle with lite salad dressing

DAY 3 2 slices FUTURELIFE® Smart Bread™

2 tsp. peanut butter, unsweetened

2 tsp. honey

Peanut Butter Banana Protein Bliss Smoothie

1 cup low fat milk

1 mashed medium Banana

50g FUTURELIFE® HIGH PROTEIN Smart food™

1 handful ice cubes

1 tbsp. peanut butter, unsweetened

3 slices of pineapple

1 bran or blueberry muffin

30g unsalted, roasted nuts

Whole-wheat Steak Roll and Salad

2 wholewheat rolls

90g grilled steak, cut into strips cooked with 1 tablespoon BBQ sauce

1 cup sliced lettuce, tomato, carrot, cucumber, gherkins

1 tsp. lite mayonnaise

½ cup or 100g low fat yoghurt

2 dried pear halves

12g FUTURELIFE® Crunch Bar (bite sized as a treat)

Grilled Chicken with Roasted Veggies and Salad

1 cup roasted vegetables

1 chicken thigh and 1 drumstick, roasted, skinless

1 cup green salad

¼ round of feta cheese and

1 tsp. olive oil for veggies

DAY 4 50g or ½ cup FUTURELIFE® Smart food™ (meal or shake)

½ cup low fat milk

1 small pear

2 slices FUTURELIFE® Smart Bread™

2 eggs scrambled / boiled /fried with spray and cook

Sliced tomato

1 tsp. light mayonnaise

½ cup or 100g low fat yoghurt

1 cup sliced paw-paw

Chicken Wraps

2 whole-wheat wraps

90g grilled chicken strips

1 tsp. lite mayonnaise

1 tsp. sweet chilli sauce

1 cup sliced lettuce, tomato, carrot, cucumber, onion, beetroot

1 medium apple

FUTURELIFE® High Protein SmartBar

Curry Mince with Rice and Vegetables

1 cup of brown rice

120g lean mince, curried

1 cup steamed broccoli and cauliflower made with a white sauce

DAY 5 40g or 4 heaped tbsp. FUTURELIFE® CRUNCH Smart food™

½ cup or 100g low fat yoghurt

½ cup fruit salad/ berries

Mocha High Protein Smoothie

½ cup coffee already prepared

½ cup low fat vanilla yoghurt

50g or ½ cup FUTURELIFE® HIGH PROTEIN Smart food™ Chocolate flavour

1 handful ice cubes

4 provita biscuits

2 tbsp. peanut butter, unsweetened

1 small banana

Tomato and Cheese Toastie

4 slices FUTURELIFE® Smart Bread™ toasted

90g of cheddar cheese with slices of tomato

1 cup of green salad

2 tsp. margarine

4 dried apple rings Grilled Pork Chop with Potato and Green Beans

4 baby potatoes with skin

90g grilled pork chop, fat removed

1 cup grilled green beans with cherry tomatoes, sprinkled with

¼ round of feta cheese and

1 tsp. olive oil

DAY 6 FUTURELIFE® High Protein LITE SmartBar 1 cup or 45g FUTURELIFE® Bran Flakes with 1 x Probiotic Sachet

1 cup low fat milk

1 banana

2 tsp. honey

½ cup or 100g low fat yoghurt

1 cup fruit salad

Pasta and Mince

1 cup pasta

60g lean savoury mince

½ cup tomato and onion mix

½ cup carrot, peas and sweet corn

1 tsp. chutney

2 crackerbreads

4 tbsp. cottage cheese

12g FUTURELIFE® Crunch Bar (bite sized as a treat)

Grilled Meat, Butternut and Salad

1 cup butternut sprinkled with cinnamon and 1 teaspoon of honey

120g grilled meat of your choice

1 cup green salad

15g feta

DAY 7 ½ cup low fat milk

75g or 3/4 cup FUTURELIFE® HIGH PROTEIN Smart food™

2 slices FUTURELIFE® Smart Bread™

1 boiled egg and 30g cheddar cheese

¼ avocado pear smashed

½ cup or 100g low fat yoghurt

1 medium banana

Chicken, Rice and Veggies

stir-fry veggies with soya sauce

1 cup rice

1 chicken breast grilled

1 tsp. lite mayo

1 small fruit juice (100%) 200ml

½ cup homemade popcorn

30g lean biltong

Cottage Pie and Salad

120g lean mince

1 cup mashed potatoes

½ cup cooked tomato and onion

1 cup green salad

DAILY EXTRA ALLOWANCES

  • Drink plenty of water (at least 8 glasses/day)
  • When cooking use spray and cook
  • 125ml low fat or fat free milk allowed for coffee or tea
  • 12g FUTURELIFE® Crunch Bar bite sized allowed 1-2 times per week
  • 1 tsp. olive oil/lite mayonnaise/margarine/lite salad dressing allowed in lunch and dinner preparation
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