|
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