Day 1
Breakfast
-1/2 cup low-fat milk
-1 cup fibre cereal
-1 Apple
-1 MW Superior Whey
-2 MW Omega3
-1 MW Optiforce
Mid Morning
- 1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA Caps
Lunch
Chicken Salad
-1 grilled and sliced chicken breast (80 g) plus a big salad
-1 slice health/seed/rye bread
-Dressing: 1 T olive mix with lemon juice and herbs
Mid afternoon
-1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA caps
Dinner
– 90 g lean beef mince made into (2 small) meatballs with a tomato/ onion gravy.
– minted peas, baby carrots and green salad
– 1 MW Protein X5 or Superior Whey
Day 2
Breakfast
-1/2 cup fat-free/low-fat yoghurt
-2/3 cup muesli
-1 cup fresh fruit salad
-1 MW Superior Whey
-2 MW Omega 3
-1 MW Optifcorce
Mid Morning
- 1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA Caps
Lunch
Mixed salad with cold meats
-4 slices lean ham on 2 Ryvita crackers
-Mixed salad using a variety of salad ingredients including 1/2 small avocado pear
Mid afternoon
-1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA caps
Dinner
-120 g oven-roast chicken (1/2 breast) with lemon and rosemary (skin removed after roasting)
-Variety of roasted vegetables
eg. mushrooms, butternut, carrots baby marrow, onion, patty pans
-1 MW Superior Protein X5 or Superior Whey
Day 3
Breakfast
-1/4 cup low-fat cottage cheese with sliced tomato
-2 slice rye/health bread toast
-2 slices pineaple
-1 MW Superior Whey
-2 MW Omega 3
-1 MW Optifcorce
Mid Morning
- 1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA Caps
Lunch
Tuna corn SALAD
-1 tin tuna (canned in brine) plus a mixed salad (using a variety of salad ingredients)
-1/2 tin corn kernels
Dressing: 2 T low-fat mayonnaise
Mid afternoon
-1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA caps
Dinner
-120 g yellowtail/Cape salmon grilled with olive oil, lemon juice, herbs and spices
-Broccoli, diced butternut and beetroot salad
-1 MW Superior Protein X5 or Superior Whey
Day 4
Breakfast
-1/2 cup low-fat milk
-2/3 cup muesli
-1 pear, sliced
-1 MW Superior Whey
-2 MW Omega 3
-1 MW Optifcorce
Mid Morning
- 1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA Caps
Lunch
Salad with turkey
-4 slices lean, shaved turkey
-1 slices health/seed/rye bread
-vegetable mix: baby carrots, baby corn, rosa tomatoes, pepperdews OR chunky vegetable soup
Mid afternoon
-1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA caps
Dinner
-90 g lean beef cut into strips and made into a stir-fry with soya sauce, herbs and spices
-as well as a variety of stir-fry vegetables
-1/2 cup cooked brown/wild rice
-1 MW Superior Protein X5 or Superior Whey
Day 5
Breakfast
-1/2 cup fat-free/low-fat yoghurt
-1 slice health/rye bread toast with 2 t peanut butter
-1 cup cubed melon
-1 MW Superior Whey
-2 MW Omega 3
-1 MW Optifcorce
Mid Morning
- 1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA Caps
Lunch
Large chickpea and brown rice SALAD
-2/3 cup canned chickpeas mixed with a variety of salad ingredients, including 1/2 cup (leftover) brown/wild riceas well as 1/2 small avocado pears
Mid afternoon
-1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA caps
Dinner
Take out
-120 g Nando’s chicken
(skin removed)
-coleslaw and Portuguese salad
-1 MW Superior Protein X5 or Superior Whey
Day 6
Breakfast
-1/2 cup low-fat milk
-2/3 cup fibre bran cereal
-1 apple, sliced
-1 MW Superior Whey
-2 MW Omega 3
-1 MW Optifcorce
Mid Morning
- 1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA Caps
Lunch
Restaurant Open sandwich
-2 slices smoked salmon with 2 T chunky, low-fat cottage cheese
-1 slice health/rye bread
-Side salad
Dressing: 1 T olive oil with a drizzle of balsamic vinegar
Mid afternoon
-1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA caps
Dinner
Restaurant
-210 g grilled calamari or 150 g catch of the day (no lemon butter)
-Vegetables — as served
-Dressing: 1 T olive oil with a drizzle of vinegar
-1 MW Superior Protein X5 or Superior Whey
Day 7
Breakfast
-1 slice health/rye bread, toasted
-1 egg, poached/scrambled
-grilled tomato and mushroom
-1 cup fresh fruit salad
-1 MW Superior Whey
-2 MW Omega 3
-1 MW Optifcorce
Mid Morning
- 1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA Caps
Lunch
Braai: main meal
-120 g chicken breast (skin removed) or 90 g lean beef fillet/rump steak or kebabs
-3 baby potatoes — boiled in skin and brushed with olive oil and herbs
-variety of salads e.g. carrot, beetroot and three-bean salad
Mid afternoon
-1 MW Diet MRP
-2 MW Shred FX
-2 MW CLA caps
Dinner
Light meal: soup
-3 Provita crackers
-4 T ricotta cheese or
4 T hummus
-chunky vegetable soup
-1 MW Superior Protein X5 or Superior Whey
