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Classic Meal Plan

Classic Meal Plan

Classic Meal Plan:

Eating clean is a good way to refresh your eating habits: it’s about eating more of the best and healthiest options in each of the food groups—and eating less of the not-so-healthy ones. That means embracing foods like vegetables, fruits and whole grains, plus healthy proteins and fats.

This eating plan is easy to follow for everyday eating that is not completely impossible to maintain. It is not just about an eating plan its about following a healthy lifestyle. This eating plan will will make eating  healthy really simple.

Classic Meal Plan

Breakfast:

  • 3 tbsp LF muesli & 1.5 cups All Bran OR 2.5 cups All Bran + 175 ml LF fruit yoghurt OR 250 ml FF artificially sweetened or plain yoghurt

Mid morning snack:

  • 2 pieces fresh fruit – ANY type! OR 1 large piece e.g. banana or apple

Lunch;

  • 2 sandwiches (high fiber bread) + any FREE veggies + 1 tbsp chutney or mustard + 4 slices lean cold meat (e.g. chicken roll or ham) + 1/2 cup FF cottage cheese + 250 ml fruit juice or coldrink

Mid afternoon snack:

  • 1 x Yogisip or other LF drinking yoghurt OR smoothie (340ml) + 2-4 pieces dried fruit

Dinner:

  • 2.5 cups pasta + LF white cheese sauce (home made or ready-made) + lean chopped ham (~100g) & 1/2 cup LF cheddar cheese OR 200g any lean meat (+ LF Napoletana, Alfredo sauce ) + onion, mushroom, peppers etc. add to sauce (+ salad)

 

Breakfast:

  • 3 slices w/w or rye bread + 1/4 avo OR 2 tbsp peanut butter or Marmite/ Bovril/ Fish paste/ jam + 1 cup LF / FF fruit yoghurt (or plain) or milk or soy milk

Mid morning snack:

  • 1 cup canned fruit (drained) OR 1 big piece fruit (or 2 small) + 1 cup LF / FF fruit yoghurt

Lunch;

  • 1 x 300g portion LF chicken breast + 1 breadroll + any FREE veggies + 2 tbsp low fat cream cheese or cottage cheese OR 1/4 avo (on breadroll) + 250 ml fruit juice or cooldrink

Mid afternoon snack:

  • Chopped raw veggies + LF dip e.g. FF cottage cheese

Dinner:

  • 2 cups veggie stir-fry + 1 heaped cup rice or noodles + sweet & sour or soy sauce + 2 chicken fillets chopped or similar portion of beef strips (~200g) Stir fry with minimal oil!

Breakfast:

  • Smoothie: 2 cups chopped fruit + 1 cup LF / FF yoghurt Blend fruit & yoghurt together with 1tsp honey

Mid morning snack:

  • 2 Ryvita or 3 Provitas + Marmite/ bovril/ Fish paste/ FREE veggies/ 1 LF cheese wedge

Lunch;

  • Salad : 2 cups corn or couscous or pasta + chopped butternut / carrots + any FREE veggies + 2 tbsp chutney/ sweet chilli sauce + 4 tbsp nuts / seeds + 1/2 feta wheel OR 1/2 cup cottage cheese OR 1/2 can tuna + 250 ml fruit juice or cooldrink

Mid afternoon snack:

  • 1 Kellogg’s bar OR 1 piece fruit + 1 cup LF / FF yoghurt

Dinner:

  • 2 breadrolls OR 1.5 cups mash’d potato OR handful LF oven-baked chips + 1 cup starchy veggies e.g. beetroot salad, sweetcorn + 2 beef / chicken / pork / ostrich kebabs (~200g) OR piece lean steak OR 2 chicken fillets (eg. as 2 chicken burgers) + side salad (FREE veggies) if very hungry

 

 

Breakfast:

  • 3 slices w/w or rye bread OR 2 slices bread & 1/3 cup baked beans + 1 boiled or poached egg + grilled tomato / mushroom

Mid morning snack:

  • As Day 1 or Safari fruit bar or Tru fruit bar + 250ml LF/FF yoghurt (1 cup)

Lunch:

  • 9 Corn Thins OR 6 Ryvita crackers + any FREE veggies e.g. sliced tomato, cucumber, gherkins + 1/2 can tuna OR 3/4 cup FF cottage cheese OR 4 LF cheese wedges + 250 ml fruit juice or coldrink

Mid afternoon snack:

  • 1 piece of fresh fruit+ 175 ml LF yoghurt

Dinner:

  • 2 cups brown / wild rice or mashed potato + 2 cups starchy veggies e.g. carrots, peas + ~200g extra lean mince / beef / chicken (as curry & rice or stew or cottage pie ) + 1 gem squash with 1 tsp syrup/ sugar/ honey (optional) + 1 cup Hot choc (LF / FF milk)

     

Breakfast:

  • 1 Kellogg’s All Bran bar + 1 fruit + 175 ml LF fruit yoghurt OR 250 ml FF artificially sweetened or plain yoghurt

Mid morning snack: as Day 1 or 3 Lunch;

  • 2 sandwiches (high fibre bread) + any FREE veggies e.g. lettuce + 2 tbsp chutney / mustard / sweet chilli sauce + 4-6 thin slices LF cheese OR 4 slices lean cold beef / chicken roll + 250 ml fruit juice or cooldrink

Mid afternoon snack:

  • as Day 1 or 2 or 3 or 4

Dinner:

  • 3 medium ready-made roti’s OR 2 w/w Pita breads + any veggies / salad (LF dressing!) + 2 cups filling: ~200g Beef strips “dry-fried” + stock cube, onion, peppers, tomato, BBQ sauce Split sauce over 2 roti’s / pita, spread with FF plain yoghurt & serve

 

 

Breakfast:

  • 2 cups high fibre cereal + 2 tbsp raisins or dried cranberries + 1 cup LF / FF milk or soy milk

Mid morning snack:

  • as Day 2 or 4

Lunch;

  • 1 cup LF veggie soup or canned or packet soup (LF / Lite) + 3 slices toast or fresh high fibre bread + 6 level tbsp hummus or peanut butter or LF cream cheese + 250 ml fruit juice or coldrink

Mid afternoon snack:

  • as Day 1 or 2 or 3 or 4

Dinner:

  • 3 cups pasta + tomato-based sauce + plenty FREE veggies (mushroom, peppers etc) + 2 chicken breast, cut into strips (~200g) + FREE veggies e.g. steamed green beans, broccoli or cauliflower

Breakfast:

  • 1.5 cups cooked oats or high fibre tastee wheat OR 50g oats-so-easy + 1 cup LF/ FF milk or soy milk

Mid morning snack:

  • as Day 1 or 2 or 3 or 4

Lunch;

  • Cheat meal! Because you deserve it!!

Mid afternoon snack:

  • as Day 1 or 2 or 3 or 4

Dinner:

  • 1 baked sweet potato OR 3 baked potatoes + 1.5 cups roasted veggies e.g. butternut, carrots, peppers & aubergine + 1-2 fish fillets (280g) OR 1 large chicken breast or piece of steak (ostrich/ beef) (200g) (dry-fried or grilled with herbs & spices) + side salad (FREE veggies) if very hungry

 

 

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