EXAMPLES OF MEAL PLANS 3 MEALS Breaksfast - Smoothie - Strawberry shake with 150g mixed berries Lunch - 2 crackerbread with Bovril & an apple Dinner - 90g Roast with 90g onion, mushrooms, peppers, carrots and potato (only if it’s the 5 th meal) and Beef Cup a soup 3 MEALS Breakfast – 1 whole egg + 2 egg whites & 90g mushrooms (scrambled eggs) Lunch – 3 Provitas with Bovril & fruit salad (an apple + 150g pawpaw & strawberries) Dinner – 90g extra lean mince with a gem squash (add mince to one half and cinnamon + sweetener to other half) 4 MEALS Breakfast – A nectarine with 1 crackerbread/2 small melba toast with marmite Lunch – 175ml Fabulite fatfree Strawberry yoghurt + 90g carrot sticks / cherry tomatoes Snack – Cup a Soup with 1 crackerbread/2 small melba toast + half a medium grapefruit Dinner – 90g extra lean Mince with mash (only if it’s the 5 th meal) 4 MEALS Breakfast – 150g water melon Lunch - 2 crackerbread with 70g smoked chicken/pastrami (only 70g since it’s not raw weight), mustard and tomato Snack – Cup a Soup & an apple Dinner – 90g Steak with 90g salad (baby spinach leaves, rocket, cherry tomatoes, peppers, cucumber) 4 MEALS Breakfast – An orange and 1 provita with marmite Lunch – 175ml Fabulite fatfree Black Cherry yoghurt with 90g carrot / cucumber strips Snack – An apple and 1 crackerbread with marmite Dinner – 90g fresh Hake fillet (bake in oven with some Thyme & garlic flakes + lemon juice for great flavour) & 90g mixed veg or a potato (if 5 th meal) 4 MEALS Breakfast – Half a medium grapefruit & 2 small melba toast with marrmite Lunch – 90 g tuna/chicken with 90g salad and low fat salad dressing Snack – An apple & 2 small melba toast with marmite Dinner – 90g Hake with 90g veggies and Summer Vegetable Cup a soup lite 4 MEALS Breakfast – 3 Provitas with marmite Lunch – 70g smoked chicken (only 70g since it’s not raw weight) with 90g salad and low fat dressing Snack – Fruit salad with an apple & 150g pawpaw and strawberries Dinner – 90g Beef goulash with 90g stirfry veggies and Beef & Veg Cup a soup lite 4 MEALS Breakfast – A naartjie & 1 provita with marmite Lunch – 70g extra lean dry Biltong (NO FAT) (70g because it’s not raw weight) + 2 provitas & 90g cherry tomatoes Snack – An orange & Cup a soup lite Dinner – Skewer 90g Chicken cubes + 90g mushrooms & cherry tomatoes to make kebabs (roll chicken cubes in a mixture of lemon juice, garlic flakes, garam masala and turmeric for great flavour!) 5 MEALS Breakfast – 2 Melba toast & an apple Lunch – 70 g lean & dry Biltong sticks (NO FAT) (70g since it’s not raw weight) + 90g cherry tomatoes Snack – Mushroom Cup a Soup lite with 2 melba toast Dinner – 90g Curry chicken with a Gem squas OR 90g Carrots with cinnamon (can add sweetener as well) Snack – 150g water melon 5 MEALS Breakfast – An orange Lunch - 2 Rice cakes, 70g pastrami (only 70g since it’s not raw weight), mustard and tomato Snack - Cup a soup and 1 rice cake with marmite Dinner – Chicken stirfry (90g chicken, 90g veg) Snack – 150g strawberries .