Seasonal eating meal plan

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This information is not intended to replace medical advice received from your doctor or dietitian. For more information or should you require individual advice please contact your doctor or dietitian, or go to www.adsa.org.za to locate a dietitian in your area.

  1. MONDAY

    Breakfast: Bircher's Muesli

    Mid-Morning Snack: Strawberry and papaya fruit salad

    Lunch: Peppered mackerel on Low GI bread with shredded cabbage

    Afternoon Snack: Unsalted rice cakes with sugar-free peanut butter and banana

    Dinner: Easy to Cook Ostrich strips and Roast pepper and bulgur wheat salad

  2. TUESDAY

    Breakfast: Watercress and Olive omelette with Tante Anna bread

    Mid-Morning Snack: Sweet citrus mix fruit salad

    Lunch: Open-faced tuna melt

    Afternoon Snack: Chef Style baby carrots and Pink Lady apple wedges (dried)

    Dinner: Chicken Pho Bo (Vietnamese Chicken Soup)

  3. WEDNESDAY

    Breakfast: Low GI fruit & nut muesli, papino slices, strawberries and low fat plain yoghurt

    Mid-Morning Snack: Peaches, pears, pitted prunes dried fruit mix

    Lunch: Honey and Mustard Chicken Fillets & Avo Salad Seed Roll

    Afternoon Snack: Oat & sesame rice cakes spread with reduced fat hummus and chopped cherry tomatoes

    Dinner: Chilli & Lime Atlantic Salmon, pan-fried with olive oil, served with Crisp and Crunchy Stir-Fry

  4. THURSDAY

    Breakfast: Oak smoked Norwegian salmon slivers with smooth low fat cottage cheese on 100% rye toast

    Mid-Morning Snack: Apple (Honey crunch or Royal Gala)

    Lunch: Fresh Hearty Homestyle Vegetable Soup with red pepper hummus on 100% pecan nut rye bread

    Afternoon Snack: Fruit and nut pack in low fat plain Ayrshire yoghurt

    Dinner: Wholewheat spaghetti with tomato and basil

  5. FRIDAY

    Breakfast: Sweet quinoa cooked in almond milk

    Mid-Morning Snack: Juicy citrus trio

    Lunch: Chicken Soup with pumpkin seed rye toast

    Afternoon Snack: Raw almonds and dried cranberries

    Dinner: Omelette with Spring Greens and Beans

  6. SATURDAY

    Breakfast: Brunch stir fry and wholewheat toast

    Snack: Strawberries and pecans in low fat plain yoghurt

    Lunch: Nicoise Salad with potatoSnack: Dried fruit roll and raw tree nuts

    Dinner: Baked coconut & chicken curry with jasmine rice

  7. SUNDAY

    Breakfast: Granola and yoghurt

    Snack: Apricots and walnuts

    Lunch: Roasted cherry tomato soup, chicken kebabs, fruit kebab

    Snack: Melon trio

    Dinner: Udon noodles