|
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