Female Meal Plan

GUIDELINE WEIGHT REDUCING MEAL PLAN FOR WOMEN- 5500kJ

NOTE:

This meal plan is to be used as a guideline for reducing weight, in conjunction with regular exercise. Slow gradual weight loss is recommended, not more than 1 kg per week. For a more personal approach, consult a registered dietician. 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 be only taken in moderation, if at all.

Coffee and tea can be drunk through the day, preferably with fat-free or low fat milk and a minimum amount of sugar, if any.

30g of meat/chicken/fish is the same size as 1 matchbox

	DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
BREAKFAST	I cup skim milk 2 blocks Weetbix 1 medium banana, sliced	1 small fat-free yoghurt 1 cup high fibre bran ½ cup fruit juice	1 cup skim milk 1 cup oats porridge 2 tbsp raisins	1 cup skim milk 1 cup All bran flakes ½ grapefruit	1 poached egg 1 slice whole wheat/brown bread Soft tub margarine ½ cup fruit juice	1 small fat free yoghurt ¼ cup low fat, low sugar muesli 1 medium banana	1 cup skim milk 1 cup High fibre bran 1 cup fruit salad
LUNCH	2 slices brown/whole wheat bread 30g Pilchards (in tomator) Salad (vegetables only) 2 tsp low fat dressing 1 piece of fruit	1 whole wheat pita bread 30g chicken Mixed chopped veg 2 tsp low fat mayonnaise 1 cup fresh fruit salad	1 whole wheat/brown roll 2 slices lean cold meat (not polony/salami) Sliced tomato & cucumber 1 tsp soft margarine Piece of fruit	6 Provita/4 Ryevita 1 boiled egg Salad (vegetables only) 2 tsp low fat mayonnaise 1 piece of fruit	1 slice whole wheat/brown bread ¼ cup baked beans Grilled tomatoes and mushrooms 1 tsp soft margarine 1 cup fresh fruit salad	1 medium baked potato 30g cottage cheese Mixed veg salad ¼ avocado pear 1 piece of fruit	2 slices rye bread 30g tinned salmon Salad (vegetables only) 2 tsp low fat mayonnaise 1 piece of fruit
SUPPER	1cup spaghetti 60g lean mince (with tomatoes) Green beans Carrots	1cup brown rice 60g grilled chicken breast (no skin) ½ cup low fat tomato based sauce(1 tsp veg oil) Peas Cabbage	1 medium sweet potato 60g grilled fish 1 cup vegetable stir fry 1 tsp veg oil	1cup pasta 60g ostrich strips 1 cup roasted vegetables (with 2tsp veg oil)	1 cup basmati rice 60g lean chicken cubes 2 cups mixed salad 2 tsp low oil dressing	1/2 cup mashed potato (2tsp soft marg) 60g lean pork fillet ½ cup butternut 1 cup broccoli	1 cup brown rice 60g baked fish in 1 cup tomato and onion mix 2 tsp veg oil 1 cup mixed veg
EXTRA FOR DAY	1 cup skim milk 1 piece fruit	1 cup skim milk 1 piece fruit	1 cup skim milk 1 piece fruit	1 cup skim milk 1 piece fruit	1 cup skim milk 1 piece fruit	1 cup skim milk 1 piece fruit	1 cup skim milk 1 piece fruit