Active Lifestyle meal plan

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'Active' meal plan - suitable for individuals taking part in sports or daily, regular exercise regimes.

Amounts will differ based on the type and intensity of activity. Taking part in moderate exercise of 30 - 60 minutes daily do not require additional food intake, especially if done as part of a weight loss regime.

Arrange snacks around training sessions (before or as a recovery snack).

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.

  • MONDAY

    Breakfast: Low GI Swiss muesli with - low fat plain yoghurt, papaya and flaked almonds

    Mid-Morning Snack: 30 g Mini Bites Berry Flavoured Oat Bar

    Lunch: Quinoa salad: Cooked quinoa, roasted butternut, chopped spring onions, avocado, pomegranate rubies

    Afternoon Snack: Mini seeded roll with honey mustard chicken strips and avocado

    Dinner: Ostrich Cottage Pie with steamed Chefs Special diced vegetables 

  • TUESDAY

    Breakfast: Poached eggs on wilted spinach and mushrooms served on Tante Anna Crushed Wheat Bread

    Snack: Fresh citrus fruit with raw cashew nuts

    Lunch: Chicken and avo on low GI bread 2Go with carrot, cheese & cucumber 2Go snack pack

    Snack: 300 ml Ayrshire low fat chocolate protein drink

    Dinner: Baked fish with couscous &veggies

  • WEDNESDAY

    Breakfast:Berry Smoothie with boiled egg

    Snack: Apple and wholegrain crackers with organic peanut butter

    Lunch: Lentil Soup

    Snack: 1 Boiled egg, 40 g Pecan, Raisin & Apple Snack

    Dinner: Roast chicken, sweet potato, carrot & cashew salad

     

  • THURSDAY

    Breakfast: Creamy scrambled eggs with roasted tomato, avocado on seed loaf

    Mid-Morning Snack: 300 ml Low Fat Strawberry & Banana Smoothie

    Lunch: Grain and lentil salad with smoked snoek

    Afternoon Snack: Plain yoghurt with Trail Mix

    Dinner: Pan-fried Salmon steaks with cucumber and dill salsa

  • FRIDAY

    Breakfast: Overnight Oat jars

    Mid-Morning Snack: 1 Boiled egg, 30 g raw almonds & raisins

    Lunch: Marinated Pork and Plum Salad

    Afternoon Snack: Mix raw almonds, cashews, cranberries, raisins, pumpkin seeds

    Dinner: Braised chicken with root vegetables on barley pilaf 

     

  • SUNDAY

    Breakfast: Milky cinnamon oats with nut butter and sliced banana

    Snack: Classic fruit snack pot with low fat plain yoghurt

    Lunch: Lamb roast with baby roasting vegetables

    Snack: Mini Rice cakes dipped in hummus and guacamole

    Dinner:  Salmon & avocado salad with soft-boiled eggs with 100 % Rye toast