EATING PLAN

Choose one option from each and set out a menu plan to suit your taste and lifestyle.

BREAKFAST

■ 1 cup cooked oats with half a cup (125ml) fat-free milk with 1t of sugar or honey

■ 2 boiled or scrambled eggs with tomato and 3-4

ProVitas

■ 1cupof all-bran flakes with skim milk. Chop a small banana, apple or strawberries into this

■ 1 cup fruit salad with berries and 2T seeds or nuts

■ Omelette made with 1 egg white and 3 yolks with a tablespoon of lowfat grated cheese, tomato, peppers or mushrooms with one slice of

rye bread.

MORNING SNACK

■ ¼ avocado ,2 oatcakes with fresh tomato or tomato juice with a hard-boiled egg.

FRUIT

Regarding fruit, choose oranges, naartjies, apples, pears, peaches, plums, papino and pawpaw. Don’t overdo the bananas, grapes, litchis, mangoes and melons.

FRUIT PORTIONS

■ 2 apricots or small plums.

■ 1 apple, naartjie, orange, small banana, medium nectarine, cling peach, pear.

■ 3 slices melon or 2 big wedges of watermelon.

■ 12 grapes or5 litchis or

½ mango.

■ One punnet strawberries or berries – these are great antioxidants and energy boosters. They also support the adrenals and the stress-response system, so try and eat these as often as possible.

■ 4 pieces of dried fruit.

LUNCH

■ Grilled, skinless chicken breast with one cup of steamed, grilled or microwaved vegetables. You can add pesto and parmesan spice or 2 tablespoons of yoghurt dressing (see recipe) or a salad made with lettuce, tomato, cucumber, peppers, carrots, some pomegranate kernels and sprouts.

■ 2 cups non-creamy vegetable soup and one thin slice of seed loaf, or low GI or rye bread.

■ Tin of tuna (in brine) or trout or mackerel or pilchards (in tomato sauce) with a large salad made with lettuce, tomatoes, cucumber, peppers, 2T sweetcorn and one small carrot. Serve with 3 ProVitas with a spread (spreads include jam, fishpaste, marmite or Bovril, a thin smear of peanut butter or hummus or tahini).

■ Chicken or smoked salmon salad (with no cheese, olives or cottage cheese).

■ 80g smoked salmon (or haddock or trout) with salad and 2 ProVitas.

■ Grilled chicken with ½ cup of sweetcorn, a green salad and a papino.

■ Small piece of grilled steak with salad.

■ 2 chicken or beef kebabs with a big salad.

AFTERNOON SNACK

■ Kellogg’s Special K bar, or any bar that has less than 110 calories and less than 5g fat per 100g.

■ One papino.

■ 2 ProVitas with a spread or a fruit.

■ 30g lean biltong.

DINNER

■ 150g grilled

fish with

asparagus, 3 baby potatoes and salad. You could also have the fish with a large salad and one cup of mixed vegetables.

■ Beef or chicken kebab with 3 baby

potatoes or ½ cup cooked

couscous, and 1 cup mixed

vegetables. You can have a tablespoon of the yoghurt dressing (see recipe) on your potatoes if you like.

■ 2 boiled eggs with 2 pieces of rye bread and some fresh tomato slices and asparagus spears.

■ ½ a small roasted chicken with salad and mielies.

■ Grilled calamari with steamed vegetables and a little bit of rice.