Meal Plan 1:
Breakfast60g banana bran muffin, about the size of a peach
½ cup fresh berries (blueberries, blackberries, raspberries or strawberries)
½ cup low-fat plain or vanilla yoghurt
LunchSalmon and Cottage-Cheese Wrap
Tossed salad with lettuce, tomato and shredded vegetables with 2 tbsp olive oil vinaigrette
Afternoon snack1 peach
1 small handful of almonds (about ¼ cup)
Dinner1 serving Aromatic Chicken Curry
1 cup mixed-grain pilaf
Dessert or evening snack2 small oat-raisin cookies
Meal Plan 2:
Breakfast1 cup oats topped with 2 tbsp toasted wheatgerm
2 tbsp raisins or dried cranberries
½ banana
½ cup skim milk
Lunch1 cup tomato soup
Toasted cheese and tomato on wholegrain bread
Afternoon snack1 cup split-pea soup
5 small wholegrain crackers
DinnerBaked Sticky Lemon Chicken with Rice. Tossed greens with 2 tbsp olive oil vinaigrette or low-fat salad dressing
Dessert or evening snack1 serving Parfait Presto
Meal Plan 3:
Breakfast2 poached eggs
1 slice wholewheat toast with
1 tsp butter or 2 tsp canola spread
½ grapefruit
Lunch1 Chicken Sandwich with Olives and Fresh Basil. Green salad with 2 tbsp olive oil vinaigrette
Afternoon snack2 tbsp peanut butter
6 small (about 30g) wholewheat crackers
1 sliced apple
DinnerPan-seared salmon fillet (about 120g cooked, slightly larger than a deck of cards)
1 cup long-stemmed broccoli cooked with olive oil, cracked red pepper and garlic
¾ cup wild or brown rice
Dessert or evening snack½ cup fresh raspberries or other seasonal berry
½ cup low-fat plain or vanilla yoghurt
½ cup low-fat plain or vanilla yoghurt
Meal Plan 4:
3 tbsp maple syrup
½ cup fresh or frozen (thawed) berries
1 dollop (about ¼ cup) low-fat plain or vanilla yoghurt
LunchOven-Roasted Butternut Salad With Rocket and Chickpeas.
Afternoon snack10 to 12 roasted, unsalted cashew nuts
50g lean beef biltong
Dinner1 x 170g pork chop, on the bone
⅓ cup apple sauce or chutney
1 small baked sweet potato
½ cup braised red cabbage
Dessert or evening snack½ cup rice pudding
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