5MEAL PLAN exercise DAY GET BACK INTO SHAPE DAY 1 BREAKFAST: LUNCH: DINNER:
4 tablespoons raw oats, cooked with water (add a dash of cinnamon and a few dried raisins to the pot while cooking); low fat milk
1½ cups roast vegetables (marrows, pattypans, baby tomatoes, butternut); 200g fish fillet, baked or grilled; 2 tablespoons hummus OR 2 teaspoons basil pesto in a baked potato
1½ cups steamed veg (beans, carrots, broccoli, cauliflower), dressed with coconut or olive oil; ½ cup brown rice and lentils (mixed); 1 skinless chicken breast seasoned with a low-salt herbal mix or stuffed with sundried tomato and basil pesto, baked or grilled with olive or coconut oil
DAY 2 1-2 seed crackers (available from health shops), spread with avocado or hummus and served with a hardboiled egg seasoned with a little low-salt herbal mix
BREAKFAST: LUNCH:
DINNER:
1½ cups salad greens, plus sprouts, baby tomatoes and cucumber, and ½ avo dressed with olive oil and a sprinkling of seeds; 1 small baked sweet potato topped with1 skinless chicken breast, baked or grilled, mixed with mayonnaise and fresh basil
1 cup steamed green vegetables, dressed with lemon and olive oil; 1 cup roasted carrots; homemade oven sweet potato or butternut wedges seasoned lightly with salt and pepper and coated in a thin layer of olive oil and roasted; 200g seared rump steak
BREAKFAST: LUNCH:
DINNER:
DAY 3 2 boiled or scrambled eggs, with avocado, salad greens and tomatoes 1 cup frozen stirfry vegetable mix, quick-cooked in olive oil; 150g steak strips; 1 cup brown basmati rice 2 cups roasted butternut soup with precooked shredded chicken, served with toasted rye bread
BREAKFAST: LUNCH:
DINNER:
DAY 4 1 banana, 1 small papaya, 1 small handful cashew nuts and some light coconut milk with 1 scoop whey protein powder, all blended into a smoothie
1-2 seed crackers spread with hummus or avo; 1½ cups salad greens, with avo, beetroot, roasted butternut and pasteurised feta cheese, dressed with olive oil and apple-cider vinegar; ½ tin tuna
2 cups chicken stirfry made with vegetable mix (cabbage, carrots, peppers, broccoli) cooked in coconut milk and served with brown rice
DAY 5 2 eggs, poached or made into an omelette with mushrooms, peppers and a few thin slices of extra-mature cheddar, with avocado, salad greens and tomatoes
BREAKFAST: LUNCH:
DINNER: 1½ cups leftover chicken stirfry
Cottage pie made with sweet potato or butternut mash on top of a cup of lean mince bolognaise sprinkled with ground Parmesan, served with 1 cup steamed broccoli and cauliflower
Eating plan: Sue Filmer, with additions by dietician Nicqui Grant
SNACKS
Choose one of these snacks every mid-morning and mid-afternoon
Apple, nectarine or peach 12 raw nuts 50g biltong Greek yoghurt topped with toasted almonds, cinnamon and a splash of honey 2 baby carrots, 5 slices cucumber, 5 baby tomatoes ¼ avocado
2 tablespoons hummus with a boiled egg Rice cakes topped with mock-amole – cottage cheese mashed with avo and a dash of sweet chilli sauce 2 seed crackers spread with hummus
2 seed crackers topped with tuna and avocado and fresh salad
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