The daily calorie count comes to roughly 1800–2000 kcal (about 7500–8500 kJ), but remember the emphasis is not on counting calories or kilojoules. Instead, focus on incorporating the principles of low-GI eating.
Each meal plan incorporates recipes that has been designed to provide at least seven servings per day of fruit and vegetables, and at least three servings of dairy foods, in line with current nutritional guidelines. The meal plans are meant as a guide, not a strict regimen, so feel free to incorporate your own favourite dishes and swap meals around. After a week or so, you should start to feel the benefits of your new way of eating – you will probably feel more energetic and be well on your way to shedding that unwanted spare tyre.
DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | |
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Breakfast | 1 serving Fruity Bircher muesli Tea or coffee | 1 serving Fruit and nut porridge Tea or coffee | 1 Wholesome muffin 1 tub low-fat natural yogurt (200 g) Tea or coffee | 1 serving Blueberry and cranberry crunch Tea or coffee | 1 serving Strawberry yogurt smoothie 1 egg, scrambled, served with 1/2 cup spinach, mushrooms 1 slice wholegrain toast, with a little non-hydrogenated soft margarine |
Snack | 4 wholegrain soy-linseed crackers, sliced tomato, low-fat cream cheese | 1 Five-star cookie | 1 serving (a small handful) Spiced fruits, nuts and seeds | 1 cup fruit salad made with apple, orange, grape and kiwifruit | 1 Wholesome muffin |
Lunch | 1 serving Japanese miso soup 1 serving Chickpea and vegetable frittata 1 apple Water or mineral water | 1 serving Soused fresh sardine salad 1 orange or mandarin Water or mineral water | 1 serving Chickpea soup with asparagus 1 slice rye toast, with a little non-hydrogenated soft margarine Water or mineral water | 1 serving Tuscan white bean soup 1 slice soy-linseed bread Water or mineral water | 1 chicken sandwich made with 2 slices rye bread, lettuce, avocado, tomato, lean sliced skinless chicken, and dressing Water or mineral water |
Snack | 1 serving High-vitality milk shake | 1 serving Garlicky fresh cheese with vegetables | 1 pear and a handful of walnuts | 1/2 serving Sweet potato and celeriac purée 2 wholegrain crispbreads, sliced tomato and red onion | 1 apple and a handful of almonds |
Evening Meal | Baked whole fish with grapefruit 2 small new potatoes, 1 cup of steamed broccoli and snow peas (mangetout) Water or mineral water, or a small glass of wine | 1 serving Fragrant lamb with spinach 1/2 cup basmati rice, 1 cup steamed carrots, capsicums (peppers) and green beans Water or mineral water, or a small glass of wine | 1 serving Beef and mushroom pie 1 cup steamed snow peas (mangetout) and zucchini (courgettes) Water or mineral water, or a small glass of wine | 1 serving Chinese-style whole fish 1 cup steamed broccoli and Asian greens (such as wombok, bok choy, gai lan) Water or mineral water, or a small glass of wine | 1 serving Refried bean burritos Water or mineral water, or a small glass of wine |
Snack/ Dessert | 1 serving Little custard pots | 1 serving Ginger-glazed pears | 1 serving Ricotta citrus soufflé | 1 serving Cherry brandy clafoutis | 1 serving Grilled fruit skewers |
DAY 6 | DAY 7 | DAY 8 | DAY 9 | DAY 10 | |
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Breakfast | 1 cup fruit salad made with apple, orange, grapes and lychees 1 boiled egg 1 slice rye toast Tea or coffee | 1 serving Cottage cheese medley 1/2 cup unsweetened orange juice Tea or coffee | 1 serving Apple-berry soufflé omelette Tea or coffee | 1 serving Mushroom and herb omelette | 1 Orange and oat muesli square 1 tub low-fat natural yogurt (200 g) Tea or coffee |
Snack | 1 handful of almonds and dried cranberries | 1 nectarine or kiwifruit | 4 wholegrain soy-linseed crackers, sliced tomato, low-fat cream cheese | 1 tub low-fat natural yogurt (200 g) | 1 apple and a handful of hazelnuts |
Lunch | 1 serving Sardine open sandwich Water or mineral water | 1 serving Zesty turkey broth 2 slices stoneground wholemeal bread with a little non-hydrogenated soft margarine Water or mineral water | 1 lean roast beef sandwich, made on 2 slices oat/barley bread with mustard, finely sliced fennel, lettuce and red onion Water or mineral water | 2 slices of rye bread with 1 small can tuna, lemon juice, sliced cucumber 1 pear Water or mineral water | 1 serving Golden lentil soup 1 slice soy-linseed bread with a little non-hydrogenated soft margarine Water or mineral water |
Snack | 1 cup raw vegetable sticks 1 serving Turkish eggplant and yogurt dip | 1 tub low-fat natural yoghurt (200 g) with a generous handful of stoned cherries | 1 serving Corn fritters | 1 handful of dried apricots and hazelnuts | 1 serving Gravlax with ginger 2 wholegrain crackers |
Evening Meal | 1 serving One-pot Japanese chicken Water or mineral water, or a small glass of wine | 1 serving Cannellini bean burgers 1 bowl mixed green salad Water or mineral water, or a small glass of wine | 1 serving 1 bowl mixed green salad 1 serving dal with cauliflower and carrots Water or mineral water, or a small glass of wine | 1 serving Spaghetti with a chickpea sauce 1 bowl mixed green salad Water or mineral water, or a small glass of wine | 1 serving Lamb, butternut and barley stew 1 cup steamed carrots, green beans Water or mineral water, or a small glass of wine |
Snack/ Dessert | 1 serving Marbled fruit fool | 1/2 serving vegetable wedges | 1 serving Berry and passionfruit salad | 1 apple and a handful sultanas, stewed with cinnamon and nutmeg in orange juice until soft, served with 1 scoop low-fat ice cream | 1 serving Strawberry yoghurt mousse |
DAY 11 | DAY 12 | DAY 13 | DAY 14 | |
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Breakfast | 1 serving high-fibre breakfast cereal with 1/2 cup sliced strawberries 1 slice soy-linseed toast with low-fat cream cheese and sliced tomato Tea or coffee | 2 slices fruit bread, toasted, spread with low-fat ricotta and jam 1 slice honeydew melon Tea or coffee | 1 serving Boston baked beans 1 slice rye toast with a little non-hydrogenated soft margarine Tea or coffee | 2 slices stoneground wholemeal toast with peanut butter 1 tub low-fat natural yogurt (200 g) |
Snack | 1 cup fruit salad | 1 slice rye toast, with low-fat cream cheese | 1 serving High-vitality milkshake | 1 peach or 2 apricots |
Lunch | 1 chicken sandwich made with two slices sourdough bread, cucumber, avocado and lettuce and lean sliced skinless chicken Water or mineral water | 1 serving Minestrone Water or mineral water | 1 serving Tabouleh with goat’s cheese 1/2 wholemeal pita bread, toasted Water or mineral water | 1 serving Avocado and prawn cup 1 slice rye bread Water or mineral water |
Snack | 1 tub low-fat natural yoghurt (200 g) | 1 glass low-fat flavoured milk | 1 orange or mandarin | 1 handful of walnuts and dried apple |
Evening Meal | 1 serving Tuscan-style baked polenta 1 cup mixed green salad Water or mineral water, or a small glass of wine | 1 serving Fish en papillote Water or mineral water, or a small glass of wine | 1 serving Spiced pork with sweet potatoes 1 cup steamed Asian vegetables such as wombok or bok choy Water or mineral water, or a small glass of wine | 1 serving Bean and lentil lasagne 1 bowl mixed green salad Water or mineral water, or a small glass of wine |
Snack/ Dessert | 1 serving Prune and apple soufflé | 1/2 serving Mixed fruit crumble | 1 serving Blackberry ripple frozen yoghurt | 1 serving Plums en papillote |