Health > Diet & Nutrition

Eating plan: big event countdown!

Thursday, April 9, 2009
Be active on a budget

With a big event fast approaching it only makes sense that the majority of us want to feel our best. While adequate sleep, regular exercise, appropriate stress management and steering clear of cigarettes, all play their part in contributing to glowing skin, shiny hair and a healthy physique, there's no questioning the role that food plays in helping you feel good.

Healthy eating is just as much about eating for pleasure, as it is about variety and adequate portion sizes. To help you feel confident for the big event, this well-balanced weeklong meal plan will ensure you meet your healthy eating guidelines, while enjoying life's pleasures along the way. Enjoy!

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 1 cup of porridge topped with 125ml skim milk & 2 whole apricot 200g Fruit salad topped with 200g low-fat yoghurt and 2 tbsp mixed nuts

1 cup of porridge topped with 125ml skim milk & banana

1 slice wholegrain toast with 1 tbsp jam

200g Fruit salad topped with 200g low-fat yoghurt and 2 tbsp mixed nuts

1 cup of muesli topped with 100g low-fat yoghurt & 125ml skim milk

1 crumpet with 1 tsp honey

1 x boiled egg with 1 rasher of lean bacon & tomato on an English muffin

125ml glass of juice

2/3 cup of muesli with 100g low-fat natural yoghurt & 1 tbsp honey

Morning Tea

1 x wholemeal English muffin with 2 tsp jam

1 slice of wholegrain bread with 1 tbsp honey

Regular skinny latte

1 slice Fruit toast with 1 tsp jam

200g fruit salad

1 Special K® Chocolatey Bar

50g Carrot & celery sticks with 50g low-fat hommous

Lunch

Small vegetable tart with 2 cups side salad

2 x 100g sushi roll with chicken, meat or seafood

250ml Miso soup

Wholemeal pita with small tin tuna, cottage cheese (30g) , corn (1/4cup), alfalfa sprouts, cucumber & spinach

Toasted chicken (50g), 1 slice reduced-fat cheese, 1/4 avocado & tomato rye sandwich

Smoked salmon (50g), reduced-fat cream cheese (2tbsp), rocket, capers (10), tomato & cucumber on lavash bread

400ml Leftover quinoa and vegetable soup with slice of crusty bread

Lean roast beef roll (50g) with 2 tbsp chutney, 1 slice reduced-fat cheese, spinach & tomato

Afternoon Tea

100g Celery & carrot sticks

1 cereal or nut bar

30g unsalted cashews

150g Fruit salad

30g of walnuts & dried fruit

200g low-fat fruit yoghurt

250ml low-fat fruit smoothie (made with low-fat yoghurt, and skim milk)

Dinner

Pork (100g) & pineapple stir-fry with 1 cup cooked brown rice

Fish (120g) with 1 cup mashed potato & 2 cups steamed vegetables

Moroccan lamb (100g) with 1/2 cup cooked couscous & vegetables

400ml Quinoa & vegetable soup with a dinner roll

Spinach & ricotta cannelloni (3 tubes) with 2 cups side salad

Glass of white wine (150ml)

Grilled salmon (120g) with 4 x chat potato and steam vegetables

Crumbed oven-baked chicken (100g) with 2 cups steamed vegetables

Dessert/
Supper

125g Berries with 100g low-fat vanilla yoghurt

100g Low-fat custard

Piece of fruit

20g good quality dark chocolate

200g tub of low-fat fruit yoghurt

200g Fruit salad with low-fat ice cream

1 mug of low-fat chocolate


Eating plan: budget conscious Eating plan: omega 3-rich Eating plan: destress Eating plan: healthy bones
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