BREAKFAST ½ grapefruit, 175ml lowfat plain yoghurt, ½ cup muesli, 1 cup skim milk. LUNCH mayonnaise}, 4 slices of whole-wheat bread, 1 cup carrot salad. SUPPER margarine, cucumber salad with 125ml yoghurt dressing, 1 cup cooked spinach. SNACKS: 2 whole grain crackers with 5ml low-fat margarine, 1 BREAKFAST ½ grapefruit, 175ml low fat plain yoghurt with, 1½ tablespoon of raisins and 1 tablespoon of walnuts, ½ cup skim milk. LUNCH Chicken sandwich: ½ small shredded chicken breast (no skin), 5ml of whole- wheat Bread, ½ cup carrot salad. SUPPER 1 Small grilled beef steak, 1 small boiled potato with 5ml low-fat margarine, ½ cup steamed green beans, ½ cup steamed carrots. SNACKS: 2 whole grain crackers with 5ml low-fat margarine, 1 DAY 2 WEIGHT MANAGEMENT 7 Day Meal Plan DAY 1 5000Kj / 1200 Kcal 6500Kj / 1800 Kcal 5000Kj / 1200 Kcal 6500Kj / 1800 Kcal DAY 3 5000Kj / 1200 Kcal 6500Kj / 1800 Kcal BREAKFAST 2/3 cup oats porridge, 1 tablespoon of raisins, 1 tablespoon of seeds, ½ cup skim milk. LUNCH Cheese sandwich: 1 whole-wheat roll, 60g Cheddar cheese, 3 slices (Use herbs for seasoning). SUPPER ½ cup lean mince (use herbs for seasoning), 1 cup of cooked pasta, cucumber and celery salad. SNACKS: 1 medium orange, 2 whole grain crackers with 5ml peanut BREAKFAST 1½ cups oats porridge, 1½ tablespoon of raisins, 1 tablespoon of seeds, 1 cup skim milk. LUNCH medium chopped tomato (Use herbs for seasoning). SUPPER 1 medium smoked haddock with tomato and basil sauce, 1 cup pepper and celery}. SNACKS: DAY 4 5000Kj / 1200 Kcal 6500Kj / 1800 Kcal BREAKFAST 1 cup strawberries, 1 cup Bran cereal, ½ cup low fat yoghurt, ½ cup skim milk. LUNCH tomato, ½ cup chopped cucumber, 5ml low-Kj salad dressing}, 2 rye crackers. SUPPER Small grilled chicken breast (no skin), ½ cup mash potato, ½ cup (Use herbs for seasoning) . SNACKS: A large naartjie, 2 low GI rusks, ½ cup skim milk for tea BREAKFAST 1 cup strawberries, 2 cups Bran cereal, ½ cup low fat yoghurt, 1 cup skim milk. LUNCH chopped tomato, 1 cup chopped cucumber, 10 ml low-KJ salad dressing}. SUPPER 2 small grilled chicken breasts, ½ cup mash potato, 1 cup of peas, (Use herbs for seasoning). SNACKS: pressure besides making their skin, hair and nails glow. Diets rich in protein help slow ageing. research has shown that one of the best aids to slow the aging process is to eat a variety of proteins while reducing carbohydrate intake. A diet rich in balanced proteins lowers your blood sugar. Too much blood sugar causes the cells to struggle and they age prematurely. Balanced blood sugar levels gives your skin a healthy glow (some A protein rich, low carbohydrate, vitamin / mineral plan to help you lose weight and look younger faster, please follow the dietary PROTEIN RICH DIETS BREAKFAST 125ml fresh orange juice, 1 cup bran cereal, ½ cup skim milk. LUNCH Celery, onion and tomato, ½ cup yoghurt dressing, 1 small pita bread (Use herbs for seasoning). SUPPER 1 grilled lean pork chop, 1½ cups steamed mixed veggies (Use herbs for seasoning). SNACKS: BREAKFAST 2 boiled eggs, 2 brown bread toast with 5ml margarine, 1 cup skim milk. LUNCH 3 bean & beetroot salad {1½ cup of mixed cooked beans in cup chopped pineapple}. SUPPER wheat roll with sliced green pepper, onion, and tomato 125ml Mushrooms. SNACKS: 1 medium apple, 2 small plums, ½ cup skim milk for tea