Adhir Kamal
DAY 1
BREAKFAST
3 tbsp LF muesli + 1.5 cups All
Bran (or 2.5 cups All Bran) + 3
tbsp nuts or seeds
+ 1 cup LF soy yoghurt or milk
+ 3 tbsp soy milk
powder (or protein supplement)
mid-am snack:
2 pieces fresh fruit - ANY type!
OR 1 large banana or apple
Water and/or Rooibos tea
LUNCH
2 sandwiches (high fibre bread)
+any FREE veggies
+ 1 tbsp chutney or mustard
+ 2 veggie patties
+ 250 ml fruit juice or cooldrink
mid-pm snack:
+ 350 ml Fruit smoothie (+ soy
milk / yoghurt &/or protein suppl)
SUPPER
2 cups pasta + LF white sauce
(home made or packet or ready-
made) OR Napoletana sauce
+ 1.5 cups soy mince (or lentils)
+ 4 tbsp roasted pumkin seeds
(make bolognaise or lentil
lasagne)
+ onion, mushroom, peppers etc.
add to sauce (+ salad)
+ Glass of water / "diet" drink
Did I do it today?
LF=low fat; w/w=whole wheat; tbsp=tablespoon; tsp=teaspoon; suppl=supplement; cup=250ml
DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
4 slices w/w or rye bread + 4 tbsp 2 cups chopped fruit 4 slices w/w or rye bread 1 Kellogg's All Bran bar + 1 med. 2 cups high fibre cereal + 4 tbsp 2 cups oats or high fibre tastee
p-nut butter and Marmite/ jam grapefruit (or 1 large fruit) pumpkin / sesame seeds wheat OR 50g oats-so-easy
+ 1 cup LF soy milk or yoghurt + 1 cup LF soy yoghurt + 2 tbsp + 4 tbsp p-nut butter (+ jam / + 1 cup LF soy yoghurt or milk + 1 cup LF soy yoghurt or milk + 1 cup LF soy milk +2-4 tbsp seeds
(enriched with 3 tbsp soy milk pumpkin / sesame seeds syrup) (enriched with 3 tbsp soy milk
powder or protein supplement) powder or protein supplement)
mid-am snack: mid-am snack: mid-am snack: mid-am snack: mid-am snack: mid-am snack:
1 cup canned fruit (drained) OR 1 2 Ryvita crackers or 3 Provitas As Day 1 or Safari fruit bar or Tru →as Day 1 or 3 →as Day 2 or 4 →as Day 1 or 2 or 3 or 4
big piece fruit (or 2 small) + 1 cup + Marmite/ Free veg. fruit bar + 1 cup LF soy yoghurt
LF soy yoghurt
→as Day 1 →as Day 1 →as Day 1 →as Day 1 →as Day 1 →as Day 1
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
1 x 300g portion of LF pre-cooked 2 cups corn or couscous or pasta + 6 Corn Thins OR 4 Ryvita crackers 2 sandwiches (high fibre bread) 1 cup LF veggie soup or canned or TREAT: 3 slices raisin bread or
meal (eg. lentil lasagne) + 1 chopped butternut / carrots + any + any FREE veggies + any FREE veggies packet soup (LF / Lite) + 3 slices of (1.5 cups Cocoa pops / Frosties) + 1
breadroll or 2 large rice cakes + FREE veggies + 1 tbsp chutney/ + 1 tbsp chutney or mustard toast or fresh high fibre bread med banana + 1 cup LF soy yoghurt
any FREE veggies sweet chilli/ spices
+ 4 tbsp hummus or tahini or + 4 tbsp nuts / seeds + 1/2 cup + 4 tbsp hummus or tahini or + 2 veggie sausages or patties (as + 6 level tbsp hummus or tahini or
tzatsiki and and avo (on breadroll) tofu or lentils p-nutbutter and 1/4 avo hotdogs or hamburger) + 2 tbsp p-nut butter OR LUNCH same as Day 1-6
(on breadroll) hummus (as spread)
→as Day 1 →as Day 1 →as Day 1 →as Day 1 →as Day 1 →as Day 1
mid-pm snack: mid-pm snack: mid-pm snack: mid-pm snack: mid-pm snack: mid-pm snack:
Chopped raw veggies + 1/4 avo 1 piece fruit 1 piece of fresh fruit + 1 cup LF →as Day 1 or 2 or 3 or 4 + small →as Day 1 or 2 or 3 or 4 →as Day 1 or 2 or 3 or 4 + small
(dip) + 2 tbsp hummus (or nuts) + 1 cup soy yoghurt handfull nuts & raisins handfull nuts & raisins
LF soy yoghurt
SUPPER SUPPER SUPPER SUPPER SUPPER SUPPER
1.5 cups veggie stir-fry + 1 cup 2 breadrolls or 1.5 cups mash'd 1 cup brown / wild rice or mashed 3 medium ready-made roti's (P 'n P) 2.5 cups pasta + tomato-based 1.5 cups mashed potato (or 3 baked
rice or noodles (low oil!) + sweet potato or handful McCain LF oven- potato + 1/2 cup chopped carrots + to make burrito OR 2 small w/w Pita sauce + plenty FREE veggies potatoes) + 1/2 cup sweetcorn or 1
& sour or soy sauce (optional) baked chips + 1/2 cup beetroot 1/2 cup peas bread (mushroom, peppers etc) cup carrots or peas
salad + 1/2 c sweetcorn
+ 1 cup marinated tofu + 2 veggie + 2 veggie patties + 4 tbsp + 2 cups beans or lentils or soy + 2 cups bean burrito filling: Beans + 2 cups soy mince + 1/4 cup seeds + 1.5 cups spinach + 1/2 cup LF
patties (cut in strips with stir-fry) hummus or tahini (as spread) OR mince (as curry & rice / stew or + onion, peppers, tomato, BBQ to make bolognaise (or vegetarian white sauce (+3 tbsp milk powder)
1.5 cups lentils or soy mince to cottage pie) sauce (split over roti's / pita) lasagne) OR 2 veggie sossies (soy
make cottage pie (+1/3 cup nuts or sausages) + 4 tbsp nuts or seeds
seeds (on salad or potato)
+ 1 gem squash with 1 tsp syrup/ Smear soy yoghurt over & micro for + gem squash or side salad + side salad (FREE veggies) if very
sugar (optional) 1 minute or add inside pita (optional) hungry
→as Day 1 →as Day 1 →as Day 1 →as Day 1 →as Day 1
If you have any medical condition, please chat to your dietician or physician before starting this plan
Tick ✔ or ✖ on the calender below Month Score?
 HERE ARE SOME TIPS & TOOLS ON HOW TO FOLLOW YOUR MEAL PLAN!
* All weights and portion sizes are for after cooking.
* Weigh or measure foods to make sure you eat the right amounts. It might be a bit of hassle to
start with, but soon you will know your portion sizes and it will become second nature!
* To make sure your food servings are the right size, start by using measuring cups, measuring
spoons, or if you have the time, weigh on a food scale to help see what a portion size looks like. For
simplicity most portions are given in common house-hold measures.

* Measure a serving size of dry cereal or hot cereal, pasta, or rice and pour it into a bowl or plate.
The next time you eat that food, use the same bowl or plate and fill it to the same level.

* For one serving of milk, measure 1 cup and pour it into a glass. See how high it fills the glass.
Always drink milk out of that size glass.

* A small fist is equal to about 1/2 cup of fruit, vegetables, or starches like rice.
* A small fist is equal to 1 small piece of fresh fruit.

* Include at least 8 glasses of fluid in a day - e.g. as water / Rooibos tea / diet drinks; You can
also have 250ml fruit juice with lunch or supper or snacks.

* FREE veggies: Lettuce, tomato, cucumber, onion, mushroom, asparagus, peppers, spinach,
broccoli, cauliflower, cabbage, patty pans, babymarrow, gem squash - eat as much of these as you
like! E.g. as a veggie soup, big salad, stir-fry, or to bulk up sandwiches, stews etc. Herbs,
spices, vinegar, lemon juice, marmite, Diabetic jam, diet drinks are also FREE to use.

* Include soy milk / yoghurt / custard to ensure sufficient calcium intake. These are also a good
source of protein. You can also use soy milk powder or a protein supplement (added to foods,
sauces, milk / yoghurt) to help boost your protein intake! See suggestions in meal plan. (Also look
out for vitamin / mineral enriched soy products / cereals to help boost nutrient intake).

* You have 5 servings of fat to include during the day as you like:
1 Serving of fat = 1 tsp any oil
or 1 tablespoon (Tbsp) regular salad dressing
or 2 Tbsp. low-fat salad dressing
or 1/4 avocado or 6 olives
or 2 blocks of dark chocolate

* On training days you can include 500 ml of Energade / Powerade / Cooldrink (Coke / Fanta etc.)
OR 1 small packet jelly type sweets e.g. jelly babies / beans / tots - ideal during / after a training
session.

* You can include up to 8 tsp of sugar / jam / syrup / chutney / sweet chilli sauce during the day
as you like.

* At the bottom of the meal plan you will see a calender on which you can track your compliance.
At the end of each day, tick whether or not you followed your meal plan. Then, at the end of the
month you can add up all your "yes" ticks and see how well you did!

Bon Appetit!