BREAKFAST½ 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

BREAKFAST½ grapefruit, 175ml low fat plain yoghurt with, 1½ tablespoon of raisins and 1 tablespoon of walnuts, ½ cup skim milk.

LUNCHChicken sandwich: ½ small shredded chicken breast (no skin), 5ml

of whole- wheat Bread, ½ cup carrot salad.SUPPER1 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 MANAGEMENT7 Day Meal Plan

DAY 15000Kj / 1200 Kcal

6500Kj / 1800 Kcal

5000Kj / 1200 Kcal

6500Kj / 1800 Kcal

DAY 35000Kj / 1200 Kcal

6500Kj / 1800 Kcal

BREAKFAST2/3 cup oats porridge, 1 tablespoon of raisins, 1 tablespoon of seeds, ½ cup skim milk.

LUNCHCheese sandwich: 1 whole-wheat roll, 60g Cheddar cheese, 3 slices

(Use herbs for seasoning).

SUPPER½ 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

BREAKFAST1½ cups oats porridge, 1½ tablespoon of raisins, 1 tablespoon of seeds, 1 cup skim milk.

LUNCH

medium chopped tomato(Use herbs for seasoning).

SUPPER1 medium smoked haddock with tomato and basil sauce, 1 cup

pepper and celery}.

SNACKS:

DAY 45000Kj / 1200 Kcal

6500Kj / 1800 Kcal

BREAKFAST1 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.

SUPPERSmall 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

BREAKFAST1 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}.

SUPPER2 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

BREAKFAST125ml 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).

SUPPER1 grilled lean pork chop, 1½ cups steamed mixed veggies(Use herbs for seasoning).SNACKS:

BREAKFAST2 boiled eggs, 2 brown bread toast with 5ml margarine, 1 cup skim milk.

LUNCH3 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

DAY 6DAY 5 DAY 7BREAKFAST½ grapefruit, 1 small 100ml yoghurt, ½ cup of muesli, ½ cup skim milkLUNCH

mayonnaise}, 2 slices of whole-wheat bread, ½ 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 small

5000Kj / 1200 Kcal 5000Kj / 1200 Kcal 5000Kj / 1200 Kcal

6500Kj / 1800 Kcal 6500Kj / 1800 Kcal 6500Kj / 1800 Kcal

BREAKFAST½ a fresh grapefruit, 175ml low fat plain yoghurt with 1½ tablespoon of raisins and 1 tablespoon of walnuts, 1 cup skim milk.LUNCHChicken sandwich {1 small shredded chicken breast (no skin), 5ml

of whole- wheat bread, ½ cup carrot salad.

SUPPER1 medium grilled beef steak, 1 medium 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

BREAKFAST125ml fresh orange juice, 1 cup bran cereal, 1 Brown bread toast with 5ml margarine, 1 cup skim milk.LUNCH

Celery, onion and tomato, ½ cup yoghurt dressing, 1 small pita bread (Use herbs for seasoning).SUPPER2 grilled lean pork chop, 1½ cups steamed mixed veggies(Use herbs for seasoning).SNACKS:

BREAKFAST2 boiled eggs, 1 brown bread toast with 5ml margarine, ½ cup skim milk.

LUNCH

dressing, ½ cup grated beetroot, ½ cup grated carrot, ½ cup chopped pineapple.

SUPPER

msliced green pepper, onion, and tomato 125ml mushrooms.

SNACKS: 1 medium apple, 2 small plums, ½ cup skim milk for tea

BREAKFAST1½ cups oats porridge, 1½ tablespoon of raisins, 1 tablespoon of seeds, 1 cup skim milk.

LUNCHCheese sandwich {1 whole-wheat roll, 60g Cheddar cheese,

(Use herbs for seasoning).

SUPPER1 cup lean mince (use herbs for seasoning), 2 cups of cooked pasta, cucumber and celery salad.

SNACKS:

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Alcachofa DE LAON

Trisynex™Vita-Aid Trisynex™ helpsto double the effects of Dieting and Exercise.

Vita-Aid Alkaline helpsto balance your body chemistry. Maintaining a good alkaline pH is keyto preventing disease.

Alkaline + Apple CiderVita-Aid Apple Cider helpsbalance your sugar levels,lowering cholesterol andincrease your energy levels.

Pre-KlenzVita-Aid Pre-Klenz helps cleanse and build your immune system.

Sugar BalanceVita-Aid Sugar Balanceassists in balancing your sugar levels.

Garcinia CambogiaVita-Aid Garcinia Cambogiahelps to temporarily increasethe feeling of fullness.

Calorie BurnVita-Aid Calorie Burn helps reduce your cravings by balancing your sugar levels, increasing metabolism and energy levels.

ArtichokeVita-Aid Artichoke helps boost your energy.

BREAKFAST2/3 cup oats porridge, 1 tablespoon of raisins, 1 tablespoon of seeds, ½ cup skim milk.LUNCH

medium chopped tomato(Use herbs for seasoning).

SUPPER1 small smoked haddock with tomato and basil sauce, ½ cup brown

pepper and celery}(Use herbs for seasoning).SNACKS:

Vita-Aid Alcachofa DE LAON is an artichoke drink to help you with your weight manage-ment program.