WEEK 2

DAY 1

GET-UP-AND-GO SMOOTHIE Blitz in a blender until smooth: ½c plain low-fat yoghurt + 1 small green pear (chopped) + 2cm ginger (peeled) + handful of baby spinach + ice cubes TABBOULEH ¼c wholewheat couscous + ½ can chickpeas + ¼c each shaved fennel, shaved radishes, sun-dried tomatoes, red cabbage & chopped carrots + 1T red onion + 1T olive oil + ½t cumin + 1t lemon juice BALSAMIC CHICKEN 1 large chicken breast fried in 1t olive oil, 1T balsamic vinegar & 1t honey. Serve with 1½c roast veg. 1t hummus + veggie sticks (any non-starchy variety). 25g lean biltong + 1 small handful raw nuts

DAY 2

POWER OATS ½c cooked rolled oats + 1c low-fat milk + 2 dates OR ¼ banana (chopped) + ½T mixed seeds + 1 heaped t ground cinnamon CHICKEN WRAP 1 small wholewheat wrap (sideplate size) + palmsize serving chicken + 1t pesto + 1c rocket, lettuce & tomato + side of carrot & cucumber OSTRICH STEAK 150g ostrich steak + 1½c nonstarchy veg of your choice + 1T low-fat yoghurt + 1t chopped fresh coriander ½c plain low-fat yoghurt + 3 pieces dried fruit 25g lean biltong + 1 small handful raw nuts

DAY 3

EGGS ON TOAST 1-2 slices low-GI bread + 2 boiled eggs + ½c veg (mushrooms, rocket, sliced tomato) MEXICAN SWEET POTATO 1 sweet potato + ½ onion + ¼ can cannellini beans + ¼ can chopped tomatoes + ¼ avo + 1T low-fat cream cheese + 1T lemon juice + 1T fresh coriander + ¼ round feta + chilli GREEN CHICKEN PASTA Cut chicken breast into strips and fry. Add 1c baby marrow noodles and chopped veg of choice. Top with low-fat feta cheese OR 1T yoghurt. 1t nut butter + 1 small apple (sliced) ½ tub low-fat cottage cheese + 1c veggie sticks (any non-starchy variety)

DAY 4

CRUNCHY SEED SMOOTHIE Blitz in a blender: ¼c frozen raspberries + ¼c strawberries OR blueberries + handful baby spinach + ½T pumpkin seeds + ½T sunflower seeds + ½c plain lowfat yoghurt TUNA SALAD ½ can tuna + 2c salad greens OR non-starchy veg CRUSTLESS QUICHE See recipe below. (Portion size = 1 large slice.) Serve with 1c green salad. 1 skinny cappuccino + 1 piece fruit 1 boiled egg + 1c veggie sticks (any non-starchy variety) + 1t pesto OR low-fat mayo

DAY 5

MUESLI ½-1c untoasted muesli (Swiss style, Slimmer’s Choice, low-GI) + ½c low-fat yoghurt OR 1c low-fat milk OSTRICH WRAP 1 small wholewheat wrap (sideplate size) + palmsize serving ostrich meat + 1t pesto + 1c rocket, lettuce & tomato + 1c side of carrot & cucumber sticks OLIVE-TOPPED FISH FILLETS 1 hand-size fish fillet fried in 1t olive oil. Top with 1T chopped olives, ¼ round feta cheese, 1t chopped parsley & 1t chopped dill. Serve with 1½c non-starchy veg. 1t hummus + 2 rice crackers ½ tub low-fat cottage cheese, 1c veggie sticks (any non-starchy variety)

DAY 6

EGG & AVO TOAST ½ avo + 2 scrambled, boiled or poached eggs + ½c veg (mushrooms, rocket, sliced tomato) OPEN HEALTH SANDWICH 1 slice low-GI bread + 1t hummus + 1c tomato, cucumber & lettuce + ¼ sliced avo ASIAN BEEF 150g beef chunks fried in 1t olive oil with 1t honey, 1t apple cider vinegar, ½ garlic clove and ½t fresh ginger. Serve with 1½c stir-fried veg. ½c plain low-fat yoghurt + 3 pieces dried fruit 25g lean biltong + 1 small handful raw nuts

DAY 7

POWER OATS ½c cooked rolled oats + 1c low-fat milk + 2 dates OR ¼ banana (chopped) + ½T mixed seeds + 1 heaped t ground cinnamon CHICKEN SALAD 1 palm-size serving grilled chicken + 1c salad greens + ½ mealie + ¼ avo OMELETTE Use 2 eggs + 1 egg white. Fill with 1c veg of choice + ¼ round reduced-fat feta cheese. 1 skinny cappuccino + 1 piece fruit ½ tub low-fat cottage cheese + ½ avo