This meal plan is to be used as a guideline for reducing weight, in conjunction with regular exercise. Slow gradual weight loss is recommended at 0.5-1 kg per
week. For a more personal approach, consult a registered dietitian. The best approach for long term weight loss and health is to change your lifestyle
♥
The days can be swapped around for variety and different foods included, keeping in mind portion sizes and choosing low fat, high fibre and low added sugar
foods
♥
Alcohol is a high source of energy and should not be included in the diet when trying to lose weight
♥
30g of meat/chicken/fish is the same size as 1 matchbox
much of these as you like! e.g. as a veggie soup, big salad, stir-fry, to bulk up sandwiches or stews
♥
Salt free herbs & spices, vinegar & lemon juice can be added to enhance the flavour of your dishes
♥
Diet drinks may also be included as part of your daily intake
♥
A daily intake of 6-8 glasses of water is recommended
EXTRAS FOR THE DAY:
♥
Coffee and tea can be drunk through the day with LF/FF milk and no sugar or with an artificial sweetener. 1 cup of LF/FF milk is allocated for coffee/tea per day
This meal plan is to be used as a guideline for reducing weight, in conjunction with regular exercise. Slow gradual weight loss is recommended at 0.5-1 kg per
week. For a more personal approach, consult a registered dietitian. The best approach for long term weight loss and health is to change your lifestyle
♥
The days can be swapped around for variety and different foods included, keeping in mind portion sizes and choosing low fat, high fibre and low added sugar
foods
♥
Alcohol is a high source of energy and should not be included in the diet when trying to lose weight
♥
30g of meat/chicken/fish is the same size as 1 matchbox
much of these as you like! e.g. as a veggie soup, big salad, stir-fry, to bulk up sandwiches or stews
♥
Salt free herbs & spices, vinegar & lemon juice can be added to enhance the flavour of your dishes
♥
Diet drinks may also be included as part of your daily intake
♥
A daily intake of 6-8 glasses of water is recommended
EXTRAS FOR THE DAY:
♥
Coffee and tea can be drunk through the day with LF/FF milk and no sugar or with an artificial sweetener. 1 cup of LF/FF milk is allocated for coffee/tea per day
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