Eating Plans

WEIGHT LOSS EATING PLAN

Total energy

Protein

% of TE

Carbohydrates

% of TE

Fat

% of TE

6300kJ

93g

25

166g

45

50g

30

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1 2 slices FUTURELIFE® Smart Bread™

2 boiled eggs boiled/ scrambled/ fried

½ cup sautéed tomatoes and mushroom

½ cup or 100g low-fat yoghurt

1 small banana

Steak Wrap

1 whole grain wrap

90g grilled steak strips

1 cup raw grated carrots, tomato, onion, lettuce, beetroot

1 teaspoon lite mayonnaise

1 medium apple

4 provitas

1 tablespoon peanut butter unsweetened

Roasted Chicken, Mashed Potato and Salad

1 chicken thigh and 1 chicken drumstick, skinless

½ cup mashed potato

½ sweet corn on the cob

1 cup green salad

DAY 2 50g FUTURELIFE® HIGH PROTEIN Smart food™

1 cup Low fat milk (shake or meal)

1 pear Mozzarella and Smoked Chicken Open Sandwich with Green Salad

2 slices FUTURELIFE® Smart Bread™

40g grated mozzarella cheese

2 slices smoked chicken (cold meat)

1 cup green salad

1 cup cubed Paw-Paw

FUTURELIFE® High Protein LITE SmartBar

Curried Mince, Rice and Vegetables

90g lean mince, curried

½ cup tomato and onion

1 cup rice

1 cup mixed vegetables (peas, sweet corn, carrots, green beans)

DAY 3 45g FUTURELIFE® Bran Flakes with x1 Probiotic Sachet

½ cup or 100g low-fat yoghurt

or 1 cup low fat milk

1 teaspoon of honey

1 small banana

4 provitas

4 tablespoons cottage cheese

Egg and Mayo Sandwich

2 slices FUTURELIFE® Smart Bread™

2 eggs boiled or scrambled

1 tablespoon lite mayonnaise

1 cup carrot sticks, cucumber sticks and cherry tomatoes

1 small peach

½ cup low-fat yoghurt or 100g

3 cups homemade popcorn

Grilled Hake, Sweet Potato and Salad

120g grilled Hake

1 cup mashed sweet potato, sprinkled with cinnamon and 1 teaspoon of honey

1 cup green salad

¼ avocado pear

DAY 4 Smoothie:

40g FUTURELIFE® ZERO Smart food™

150ml water

½ cup berries

1 handful of ice

1 small orange

½ cup or 100g low-fat yoghurt

Chicken and Pasta Salad

1 cup wholewheat pasta

1 chicken breast shredded

1 cup (microgreens, cucumber, cherry tomatoes, onion, carrot, beetroot)

¼ feta round (30g)

1 tablespoon lite mayonnaise/salad dressing

½ cup strawberries

2 crackerbreads

4 tablespoons cottage cheese

Sliced tomato

Beef stir-fry with rice and salad

1 cup brown rice

90g beef strips, stroganoff style

1 cup onion, mushroom and garlic, sautéed

1 cup mixed vegetables (starchy and non-starchy) fresh or frozen, peas, corn, carrots, beans

1 cup green salad

*Make extra for lunch next day

DAY 5 2 slices FUTURELIFE® Smart Bread™

60g cheese

½ cup sliced tomato, lettuce, cucumber

1 small banana

½ or 100g cup low fat yoghurt Beef stir-fry with rice and salad

1 cup brown rice

90g beef strips, stroganoff style

1 cup onion, mushroom and garlic, sautéed

1 cup mixed vegetables (starchy and non-starchy, fresh or frozen) peas, sweet corn, carrots, beans

1 cup green salad

1 small pear Homemade Burger

1 lean beef Patties

1 wholewheat bread rolls

1 cup salad for toppings on burger (lettuce, tomato, onion, gherkins, grated carrot)

2 teaspoons tomato sauce

30g grated cheddar (matchbox size)

½ cup sweet potato fries made in the oven

DAY 6 50g FUTURELIFE® HIGH PROTEIN Smart food™

1 cup Low fat milk (shake or meal)

½ cup mango Pulled Pork Toasted Sandwich

2 slices FUTURELIFE® Smart Bread™

90g pulled pork, shredded

1 tablespoon pepper sauce

1 cup sliced tomato, cucumber, onion, gherkins, grated carrot

1 cup cubed papaya

1 bran muffin

Chicken stir fry with noodles, vegetables and salad

1 ½ small chicken breasts cut into strips

½ cup egg noodles

1 cup mixed vegetables (peas, sweet corn, carrots, baby marrow, green beans) cooked in low sodium soya

1 cup green salad

*Make enough chicken for lunch next day

DAY 7 45g FUTURELIFE® Bran Flakes with x1 Probiotic Sachet

½ cup or 100g low-fat yoghurt

½ cup fruit salad

30g lean biltong

Chicken wrap with Salad

2 Wholewheat wraps

90g chicken, shredded

½ cup mushrooms, onions, peppers and garlic sautéed

1 cup green salad

1 tablespoon pepper sauce

1 small orange

FUTURELIFE® High Protein LITE SmartBar

Grilled Fish with Cous-cous and Vegetables

90g grilled fish

1 cup Cous-cous and ½ cup mixed vegetables (carrots, broccoli, baby marrow, onion) sprinkled with 1 teaspoon olive oil

 

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
  • You may have one 12g FUTURELIFE® Crunch Bar 1-2 times per week as a treat
  • Use lite and low-fat options as far as possible
  • When cooking use spray and cook
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