|
Total energy |
Protein |
% of TE |
Carbohydrates |
% of TE |
Fat |
% of TE |
|
8400kJ |
99g |
20 |
247g |
50 |
57g |
25 |
|
BREAKFAST |
SNACK |
LUNCH |
SNACK |
DINNER |
|
| DAY 1 | 75g FUTURELIFE° HIGH PROTEIN Smart food™
1 cup low fat milk |
1 cup low fat yoghurt
1 pear |
Omelette:
2 eggs 30g cheese 1 cup green peppers, onion, tomato ½ cup corn 1 slice FUTURELIFE® Smart Bread™ |
1 apple
2 whole wheat crackers |
Vegetarian Burger:
1 medium whole-wheat roll 1 soya patty 1 cup Greek salad with 30g feta ½ cup oven baked sweet potato chips 1 tsp oil for cooking |
| DAY 2 | 50g FUTURELIFE® Smart food™
1 cup low fat milk |
1 small banana | Feta Pasta Salad:
½ cup spiral pasta 90g feta ½ cup chickpeas ½ cup Cherry tomatoes, cucumber, red onion |
1 cup Paw-Paw
FUTURELIFE® High Protein LITE SmartBar |
Wrap:
1 whole-wheat wrap 2 soya sausages ¼ cup julienne carrots & beetroot ¼ cup spinach leaves 1 Tbsp. lite mayo ½ cup side salad |
| DAY 3 | 2 FUTURELIFE° HIGH PROTEIN Smart food™ crumpets
½ cup low fat yoghurt ½ cup strawberries |
1 cup carrot and cucumber sticks
¼ cup cottage cheese for dipping |
Quinoa and Beetroot Salad:
1 cup quinoa 1 cup kidney beans ½ cup beetroot Vinaigrette with 1 tsp oil |
1 small peach
½ cup low fat yoghurt |
Asparagus Quiche:
2 eggs (with 2 Tbsp. milk) 30g cheddar cheese 1 cup asparagus, spring onion, peppers, mushroom (sautéed in pan) 4 baby potatoes (for the base) |
| DAY 4 | 2 poached eggs
30g haloumi ½ cup sautéed mushrooms ½ cup rosa tomatoes and kale 1tbs pesto 1 slice FUTURELIFE® Smart Bread™ |
1 small orange
1 cup low fat yoghurt |
Cous cous salad:
½ cup cous cous ½ cup cooked veg (peppers, aubergine, onion) ½ cup rosa tomatoes and cubed cucumber 60g low fat feta |
½ cup whole strawberries
Handful of nuts and seeds |
Red Kidney Bean Curry:
1 cup red kidney beans ¼ cup cooked onion & tomato for chutney ½ cup brown rice ½ cup side salad (carrots, cucumber, spinach) |
| DAY 5 | 75g FUTURELIFE° HIGH PROTEIN Smart food™
1 cup low fat milk |
1 small Pear
1 cup low fat yoghurt |
2 soya sausages
1 medium potato (roasted) 1 cup roast veg: (baby marrows, onion, carrots) |
½ cup homemade popcorn | 1 cup cooked red lentils
½ cup cooked tomato & onion for chutney 60g haloumi Top with ½ cup raw spinach |
| DAY 6 | FUTURELIFE® Mocha Smoothie | 1 cup Paw-Paw
½ cup yoghurt |
Salsa Wrap
1 whole grain wrap 60g white cheddar, ½ red peppers cubed ¼ cup tomato and onion (optional chilli) ½ avocado |
½ cup mango
FUTURELIFE® High Protein LITE SmartBar |
Soya Cottage Pie
½ cup soya mince ¼ cup cooked tomato and onion for chutney 1 cup potatoes for mash 1 cup salad (lettuce, carrots, cucumber) |
| DAY 7 | 45g FUTURELIFE® Bran Flakes with Probiotic Sachet
1 cup low fat yoghurt or milk |
½ cup fruit salad
Handful of nuts |
Tofu bowl:
120g 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 apple
FUTURELIFE® High Protein LITE SmartBar |
½ cup baked beans
2 soya sausages 1 cup salad (lettuce, tomato, cucumber, onion, carrots) 30g low fat feta |
DAILY EXTRA ALLOWANCES
- Drink plenty of water (at least 8 glasses/day)
- See website for more FUTURELIFE® recipes
- 125ml low fat or fat free milk for coffee or tea during day
- Can use 1 tsp. olive oil/low salad dressing 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 Bars 1-2 times per week