Eating Plans

HEALTHY WEIGHT GAIN PLAN

Total energy

Protein

% of TE

Carbohydrates

% of TE

Fat

% of TE

9200kJ

135g

25

243g

45

72g

30

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1 2 slices FUTURELIFE® Smart Bread™

1 boiled egg, 1 tablespoon grated cheddar cheese and sliced tomato

1 small pear

1/2 cup or 100g low fat yoghurt

FUTURELIFE® High Protein SmartBar

Homemade Burger

2 wholewheat rolls

2 lean beef patties

1 tablespoon lite mayonnaise

1 teaspoon tomato sauce

1 cup tomato, lettuce, gherkins, onions

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

*Make enough chicken for lunch next day

DAY 2 1 cup low fat milk

1 banana

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

2 teaspoons of honey

3 cups home-made popcorn

60g lean biltong

Wholewheat chicken roll and salad

2 wholewheat rolls

120g grilled chicken, cut into strips cooked with 1 tablespoon BBQ sauce

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

1 tablespoon lite mayonnaise

1/2 cup or 100g low fat yoghurt

1 small fruit juice 200ml (100%)

Grilled fish, Sweet Potato and Salad

1/2 cup sweet potato mashed

120g grilled fish with lemon juice

1 cup green salad mixed with

1/4 round of feta cheese

½ cup steamed broccoli, baby marrow and green beans

DAY 3 2 slices FUTURELIFE® Smart Bread™

2 tablespoons peanut butter

2 teaspoons of honey

3 slices of pineapple

1 bran/blueberry muffin

1 cup low-fat milk

Mexican Mince Wrap

2 wholewheat wraps

120g lean mince

30g cheddar cheese

½ cup sweet corn

¼ avocado pear

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

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

1 cup green salad

1/4 round of feta cheese

DAY 4 FUTURELIFE® Smart food™ 

Smoothie

50g cup FUTURELIFE® Smart food™ 

1 small banana

1 cup low-fat milk

1 handful of ice-cubes

1 tablespoon peanut butter

1 small fruit juice (100%) 200ml

FUTURELIFE® High Protein SmartBar

Tuna Mayo Bread

4 slices FUTURELIFE® Smart Bread™

90g tuna with lite mayonnaise

1 cup sliced tomato, cucumber, carrot and onion

1 tablespoon lite mayo

1/2 cup or 100g low fat yoghurt

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 tablespoon margarine

Fruit Smoothie

1 cup low fat milk, handful of ice mixed with

1 cup strawberries/berries

3 cups of homemade popcorn

30g lean biltong

Grilled Pork Chop with Potato and Green Beans

6 baby potatoes with skin

120g 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

2 teaspoons of honey

1/2 cup or 100g low fat yoghurt

1/2 cup mango

FUTURELIFE® High Protein SmartBar

Spaghetti Bolognaise

1 1/2 cup pasta

120g lean savoury mince in

½ cup tomato and onion mix

1/2 cup carrot, peas and sweet corn

2 teaspoon chutney

2 crackerbreads

4 tablespoons cottage cheese

30g lean biltong

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

1/4 feta round

1/2 cup sautéed carrots

DAY 7 Berry Blast Shake

1 cup frozen berries

1 cup low fat milk

1 tablespoon lemon juice

50g FUTURELIFE® HIGH PROTEIN Smart food™

Handful of ice

1/2 cup or 100g low fat yoghurt

Small bunch of grapes

Chicken, rice and veggies

11/2 cup stir-fry veggies (starchy and non-starch, fresh/frozen) with soya sauce

1 1/2 cup brown rice

2 chicken breasts, grilled

3 cups homemade popcorn

30g lean biltong

Cottage Pie and Salad

120g lean mince

1 cup mashed potatoes

1/2 cup cooked tomato and onion

1 cup green salad and

¼ feta round

1/2 cup gem squash

DAILY EXTRA ALLOWANCES

  • Drink plenty of water (at least 8 glasses/day)
  • See website for more smoothie recipes
  • 125ml low fat or full cream milk for coffee or tea during day
  • To increase energy intake further it is suggested to make FUTURELIFE® with full cream milk
  • May have one 12g FUTURELIFE® Crunch Bar 1-2 times per week
  • Can use 1 teaspoon of olive oil/ lite salad dressing/hummus/margarine in lunch and dinner preparation
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