Eating Plans

HEALTHY EATING FOR ACTIVE INDIVIDUALS PLAN

Total energy

Protein

% of TE

Carbohydrates

% of TE

Fat

% of TE

9000kJ

132g

25

238g

45

71g

30

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1 2 slices FUTURELIFE® Smart Bread™

1 boiled egg, 30g grated cheddar cheese and sliced tomato

1 medium apple

1/2 cup or 100g low fat yoghurt

FUTURELIFE® High Protein LITE SmartBar

Homemade Burger

1 wholewheat roll

1 lean beef pattie

1 tablespoon lite mayonnaise

1 teaspoon tomato sauce

1 cup tomato, lettuce, gherkins, onion

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 tablespoon peanut butter, unsweetened

Chicken stir-fry and noodles

1 cup egg noodles

2 small chicken breasts cut into strips

1 1/2 cup mixed stir fry vegetables (starchy and non-starchy, fresh or frozen) with low sodium soya sauce

DAY 2 1 cup or 45g FUTURELIFE® Bran Flakes with 1 x Probiotic Sachet

1 cup low fat milk

1 banana

2 teaspoons of honey

3 cups home-made popcorn

60g lean biltong

Tuna Mayo Bread

4 slices FUTURELIFE® Smart Bread™

90g tuna with

1 tablespoon lite mayonnaise

1 cup sliced tomato, cucumber, carrot and onion

1/2 cup or 100g low fat yoghurt

1 small (200ml) 100% fruit juice

Grilled fish, Sweet Potato and Salad

1 cup sweet potato mashed

120g grilled fish with lemon juice

2 cups green salad mixed with

1/4 round of feta cheese and

1/4 Avocado pear

DAY 3 2 slices FUTURELIFE® Smart Bread™

2 eggs boiled/ scrambled / fried

1/4 avocado pear smashed

3 slices of pineapple

1 bran or blueberry muffin

1 cup low-fat milk

Steak Wraps

2 wholewheat wraps

120g grilled steak strips

1 tablespoon lite mayonnaise,

1 teaspoon sweet chilli sauce

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

40g or 4 heaped tablespoons FUTURELIFE® CRUNCH Smart food™

1/2 cup or 100g low fat yoghurt

1/2 cup fruit salad/ berries

Grilled Chicken with roasted veggies and salad

1 cup roasted vegetables (starchy + non-starchy)

1 chicken thigh + 1 drumstick, grilled, skinless (make enough, leftovers for next day)

1 cup green salad

1/4 round of feta cheese

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

1/2 cup low-fat milk

1 medium apple

FUTURELIFE® High Protein SmartBar

Whole-wheat chicken roll and salad

2 wholewheat rolls

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

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

1 teaspoon lite mayonnaise

1/2 cup or 100g low fat yoghurt

1 small pear

4 provitas

4 tablespoons cottage cheese

Curry Mince with Rice and Vegetables

1 cup of brown rice

120g lean mince, curried

1 cup steamed broccoli and cauliflower made with a bechamel sauce

1/2 cup pumpkin with cinnamon

DAY 5 Mocha High Protein Smoothie

1/2 cup coffee, already prepared

1/2 cup low fat vanilla yoghurt

50g or 1/2 cup FUTURELIFE® HIGH PROTEIN Smart food™ Chocolate flavour

1 handful ice cubes

4 provita biscuits

2 tablespoons peanut butter, unsweetened

1 medium banana

Tomato and Cheese Toastie

4 slices FUTURELIFE® Smart Bread™ toasted

90g of cheddar cheese with slices of tomato

1 cup of green salad

1 teaspoon margarine

Fruit Smoothie

1 cup low fat milk, handful of ice mixed with

1 cup strawberries/berries

3 cups of homemade popcorn

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

1/4 round of feta cheese and

1 teaspoon olive oil

DAY 6 1 cup or 45g FUTURELIFE® Bran Flakes with 1 x Probiotic Sachet

1 cup low fat milk

1 banana

1 teaspoons of honey

1/2 cup or 100g low fat yoghurt

1/2 cup mango

FUTURELIFE® High Protein LITE SmartBar

Spaghetti Bolognaise

1 1/2 cup pasta

90g lean savoury mince in

½ cup tomato and onion mix

1/2 cup carrot, peas and sweet corn

1 teaspoon chutney

2 crackerbreads

4 tablespoons cottage cheese

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 and

1/4 feta round

1/2 cup sautéed carrots

DAY 7 2 slices FUTURELIFE® Smart Bread™

1 boiled egg and 30g cheddar cheese

1/2 cup or 100g low fat yoghurt

1 medium banana

4 provitas

¼ smashed avocado

Chicken, Rice and Veggies

1 cup stir-fry veggies with soya sauce

1 1/2 cups brown rice

2 chicken breasts, grilled

1 small fruit juice (100%) 200ml

3 cups homemade popcorn

30g lean biltong

Cottage Pie and Salad

120g lean mince

1 cup mashed potatoes

1/4 cup cooked tomato and onion

1 cup green salad

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
  • May have one 12g FUTURELIFE® Crunch Bar 1-2 times per week
  • When cooking use spray and cook
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