Eating Plans

HEALTHY EATING PLAN

Total energy

Protein

% of TE

Carbohydrates

% of TE

Fat

% of TE

8400kJ

99g

20

247g

50

66g

30

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1 50g FUTURELIFE® Smart food™

1 cup low fat milk

4 strawberries for topping

Sprinkle of chia seeds (optional)

Trail mix:

2 Tbsp. FUTURELIFE® CRUNCH Smart food™

1 tbsp. nuts

1 tbsp. raisins

Tuna salad:

90g tuna (canned in brine)

1½ cups salad (tomato, cucumber, red onion, kale

¼ avocado

½ cup chickpeas

½ cup fruit salad

1 cup yoghurt

Cous cous salad:

½ cup cous cous

½ cup cooked veg (peppers, aubergine, onion)

½ cup rosa tomatoes and cubed cucumber

90g low fat feta

DAY 2 1 slice FUTURELIFE® Smart Bread™

2 poached eggs

¼ cup cooked mushroom, peppers, onion

1 cup yoghurt

1 apple

Wrap:

1 medium whole grain wrap

90g grilled chicken strips

1 cup lettuce, carrots, tomato, cucumber, beetroot

1 Tbsp. hummus

FUTURELIFE® High Protein LITE SmartBar Cottage pie:

120g lean mince

¼ cup cooked tomato & onion

1 cup potatoes, mashed

1 cup salad (spinach, carrots, cucumber)

DAY 3 75g FUTURELIFE® HIGH PROTEIN Smart food™

1 cup low fat milk

2 whole-wheat crackers

2 tbsp. fat free cottage cheese

Tofu bowl:

200g tofu

½ cup brown rice and quinoa

¼ cup steam broccoli

¼ cup julienne carrots

¼ cup shredded cabbage

¼ cup raw spinach & radish

Ginger slices in vinegar (optional)

Handful of cashews

1 small peach

Handful of nuts

1 medium baked potato

120g grilled lean meat of choice

1 cup cooked non-starchy mixed vegetables (green beans, carrots)

1 tsp. plain yoghurt (on potato)

DAY 4 50g FUTURELIFE® Smart food™

1 cup low fat milk

1 banana

½ cup homemade popcorn

30g lean biltong

2 slices FUTURELIFE® Smart Bread™

2 boiled eggs

1 tsp. lite mayonnaise

1 cup carrot and cucumber sticks

FUTURELIFE® High Protein LITE SmartBar ½ cup brown rice

120g grilled chicken breast

1 cup broccoli, cauliflower and carrot mix (steamed)

DAY 5 FUTURELIFE® Mocha Protein Smoothie ½ cup fruit salad

½ cup low fat yoghurt

1 cup brown rice

120g lean beef fillet

1 cup spinach salad

1 tsp. pepper/mushroom sauce

1 apple

2 tbsp. nuts

1 tsp. seeds

1 medium baked potato

120g grilled fish

1 cup salad with bean sprouts

DAY 6 40g FUTURELIFE® ZERO Smart food™

1 cup low fat milk

½ cup low fat yoghurt

1 banana

Stir Fry:

½ cup egg noodles

½ cup cooked stir fry veg (cabbage, carrots, spinach, peppers, onion)

90g grilled chicken, strips

½ cup mango

½ cup milk

30g biltong

Asparagus Quiche:

2 eggs (with 2 tbsp. milk)

30g mozzarella cheese

1 cup asparagus, spring onion, peppers, mushroom (sautéed in pan)

4 baby potatoes (for the base)

DAY 7 45g FUTURELIFE® Bran Flakes with Probiotic Sachet

½ cup low fat yoghurt or milk

Top with either 1 banana or 4 strawberries

1 FUTURELIFE® High Protein LITE SmartBar Chickpea Salad & Fish:

½ cup chickpeas

30g low fat feta

½ cup cubed tomato, cucumber, onion

¼ cup raw spinach

90g grilled fish

½ cup fruit salad

½ cup low fat yoghurt

1 cup sweet potato

120g oven roast chicken (no skin)

1 cup non-starchy roasted veg (carrots, peppers, onion, aubergine, marrows)

DAILY EXTRA ALLOWANCES

  • Drink plenty of water (at least 8 glasses/day)
  • See website for recipes
  • 125ml low fat for coffee & tea during day
  • Can use 1 tsp. olive oil in lunch & dinner preparation
  • To lower energy intake it is suggested to make FUTURELIFE® with water
  • May have FUTURELIFE® Crunch Bar OR FUTURELIFE® Whole Grain Granola Bar 1-2 times per week
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