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your complete 3-month workout & meal planner
NOTE: This meal plan, by dietician Jade Campbell, has been specifically designed for weight loss using an average of 7 100kJ per day towards a goal weight of 85kg.
Should you have any pre-existing medical conditions, you should seek medical approval before using this eating programme.

MEAL PLAN DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST Cottage Cheese on Bran Cereal, Vanilla Chilli & Coriander Cinnamon & Apple Muesli & Banana Mozzarella, Tomato & Fresh French Toast topped
Seed Toast Yoghurt & Strawberries Sardines on Provitas Overnight Oats Smoothie Basil Leaves on Ryvitas with Mushrooms

½ Milk Unit / ⅓ cup fat-free cottage ½ cup fat-free vanilla 3 sardines (40g), mashed ½ cup fat-free vanilla 1 cup fat-free milk 2-3 slices Mozzarella 1 large egg (50g) beaten
1 Protein Unit cheese (80g) yoghurt (125ml) fresh chopped chilli & fresh yoghurt (125ml) (250ml) cheese (30g) with¼ cup fat-free milk
coriander
meal plan

2 Starch 1 slice of seed bread, 1 cup high-fibre bran (50g) 6 Provitas 4 tbsp raw oats, mixed with ⅔ cup sugar-free, low-fat 2 Ryvitas, topped with Mozzarella 1 slice low GI bread (60g),
Units toasted (60g) yoghurt, grated apple, ¼ cup muesli cheese, basil leaves & grilled soaked in beaten egg & milk
cold water & cinnamon, mixed tomato slices then cooked in a non-stick
month 2

together & left overnight in pan & served with sautéed

the fridge mushrooms in garlic
Eat Right, Start Here!

1 Fruit Unit 1 cup chopped fruit salad 10 large strawberries 1 medium peach (180g) 1 medium apple (120g), grated 1 banana (90g), blended 1 small glass orange juice 1 cup chopped pawpaw
(140g) (250g), sliced onto cereal into oats with milk, muesli & ice (250ml) (150g)

SNACK 1 bunch of grapes (110g) 7 rings of dried apple (50g) 9 litchis (120g) 2 figs (110g) 3 plums (150g) None (skip the snack today) 2 dates (30g)
(1 Fruit Unit)

LUNCH Tinned Salmon with Beef Pastrami & Gher- Chicken Couscous Salad Quick Snack Lunch Eating Out Option Rotisserie Chicken, Rolls Mince & Chutney Whole-
Roast Sweet Potato kin on Wholewheat Roll & Salad wheat Sandwich

3 Protein 1 tin of salmon (100g), 6 - 8 slices beef pastrami 1 medium grilled chicken 6-8 slices shaved ham (80g) & 1 large fillet white fish 1 small chicken breast (80g) & 6 tbsp lean mince (90g)
Units ½ round feta (30g) (120g) breast (120g), sliced into 2 tbsp reduced-fat hummus (280g), dry-grilled chicken leg (40g), skin removed
strips

2 Starch 1 medium sweet potato, 1 wholewheat roll (60g) 1 cup cooked couscous 6 Provitas 6 baby boiled potatoes 1 medium wholewheat roll (60g) 2 slices wholewheat high-
Units / roasted (180g) & topped (130g) (180g) fibre bread (60g)
1 Fruit Unit & with salmon (and
1 Starch Unit mayo) &
crumbled feta (30g)

2 Fat Units 2 tbsp low-fat mayo 2 tsp canola margarine 5 olives & ¼ avo (30g) added ½ small avocado pear (60g) 2 tsp olive oil, drizzled 2 tsp basil pesto spread on a 2 tbsp canola margarine
used on a roll to the salad mashed onto Provitas over fish roll & 1 tbsp low-fat dressing with 2 tbsp fruit chutney
over salad spread on bread

Vegetables salad: mixed lettuce add thinly sliced mixed salad of lettuce vegetable crudités to snack on mixed steamed large green salad made with place lettuce leaves
leaves, snap peas, cucumber, tomatoes, leaves, sliced mixed such as sliced cucumber, baby vegetables/salad/grilled baby spinach leaves, asparagus between the mince & the
radishes & sundried rocket leaves & sliced peppers, chopped cucumber carrots & snap peas vegetables as available spears & snap peas bread to prevent the bread
tomatoes gherkins to the roll & cherry tomatoes going soggy, serve with
a salad

Full SNACK Afternoon Snack Afternoon Snack Afternoon Snack Afternoon Snack Afternoon Snack Afternoon Snack Afternoon Snack

Week’s
1 Fruit Unit 1 medium peach (180g) 2 naartjies (150g) 1 small banana (90g) 10 large strawberries (250g) 2 halves dried pear (30g) ½ small mango (110g) ¾ cup mixed berries (140g)

½ Milk Unit / 1 2-3 sticks of lean ½ cup fat-free flavoured 1 cup hot chocolate made 1 matchbox-sized block 2 - 3 slices turkey 1 skinny cappuccino made with ½ ¾ cup fat-free plain

Menu Protein Unit biltong (30g) yoghurt (125ml) with ½ cup (125ml) low-fat
milk, 1 tsp cocoa powder &
sucralose-based sweetener
Mozzarella cheese (30g) pastrami (40g) cup low-fat milk (125ml) yoghurt

DINNER Chicken Burger & Curried Chickpeas & Seared Soy Sauce & Grilled Rosemary & Lemon Pan-fried Chicken Healthy Cottage Pie Grilled Fennel & Rosa
Potato Wedges Jasmine Rice Honey Fresh Tuna Zest Lamb Chops with Mushroom Sauce Tomato Fish Parcels

4 Protein 2 skinless chicken 1⅓ cup tinned chickpeas 2 small fresh tuna fillets 2 chops, fat removed (120g), 2 skinless chicken 8 tbsp lean mince, topped with 1 medium fillet white fish
Units breasts (160g), grilled (280g). Rinse and drain (200g) dipped into soy rubbed with 2 tsp olive oil, breasts (160g), sliced small potato (90g) mashed (210g), placed onto foil &
with olive oil & chicken well to get rid of excess sauce mixture (mix: 1 tbsp 1 sprig chopped rosemary & through the middle, together with butternut (½ cup) topped with thinly sliced

Nutrition
spice salt reduced-sodium soy sauce, zest & juice of 1 lemon. Allow rubbed with 1 tsp fennel bulb, rosa tomatoes
1 tsp honey & 2 tsp sesame to marinade for at least 20 olive oil & dry-fried in & ½ round feta, crumbled.
seed oil) minutes, then bake for 20-25 non-stick pan Close the fish parcel & bake

Guide
minutes for 20 minutes at 180˚C

1 Starch Unit 1 small potato (90g), ½ cup cooked jasmine ½ cup cooked noodles (65g) ½ cup cooked quinoa (65g) ½ cup cooked couscous 1 small potato (90g) ½ cup cooked brown rice
sliced into wedges & rice (80g) (65g) (80g)
roasted

2 Fat Units 2 tsp olive oil (used for 2 tsp olive oil (used for 2 tsp sesame seed oil (used 2 tsp olive oil (used for cooking) 2 tsp olive oil (used for 2 tsp olive oil (used for cooking) 2 tsp olive oil drizzled over
cooking) cooking) above) cooking) vegetables

Vegetables serve with a large salad sauté an onion in 2 tsp of stir-fried vegetables of your grilled butternut, beetroot & sauté ½ punnet serve the cottage pie with gem roast cauliflower florets &

Easy
including: lettuce leaves, olive oil, add ½ cup cooked choice such as cabbage, baby gems mushrooms with garlic & squash, peas & steamed carrots brussel sprouts
sliced leeks, peppadews butternut, chickpeas & spinach, peppers, onion then mix together
& cucumber shavings ½ packet of low-fat curry mushrooms or broccoli with 100ml reduced-fat

Meal
cook-in-sauce, serve with florets white sauce & pour over
freshly chopped coriander cooked chicken, serve
with a large green salad

Swops 1 Monounsaturated fat = 1 tsp olive oil, 5 olives, ¼ avocado, 1 tsp canola oil, 1 tsp canola margarine

Need some more variety?

Use the exchange options for starch
and fruit to keep the eating plan more
interesting
Increase variety by
swopping the following:
For one of these
The Energy Givers:
Lunch Starch Choose two • 1 small baked potato (90g)
NOTE: this eating plan provides a lot of the following, or double Here are five snacks to provide fuel for your workouts. Keep in mind that these boosters
of variety – including such variety will • ½ cup cooked pasta (65g) OR cooked couscous (65g) OR are only needed if you’re training for more than 90 minutes otherwise you can rely on the
the portion of one whole kernel corn (80g) OR cooked quinoa (65g)
not only be expensive but also time planned snacks above in your eating plan for energy:
consuming. Use a few repeat meals Supper Starch Choose one • 1 slice wholewheat bread
of the following 1. One slice of wholewheat bread (30g) with 1 tsp honey
throughout the weeks for convenience • 3 Provitas OR 3 Corn Thinns OR 2 Ryvitas
2. 30g Packet of mixed dried fruit
For more
and try new meals on the eating plan
when you have time. Throughout the 3. One small carton of fruit juice
Swop any fruit on your • ½ cup tinned fruit, peaches, pears, guavas, apples etc.
workout videos week, all of the meals are equal in
kilojoules which allows for flexibility
eating plan for one of the (in fruit juice) 4. 350ml Sports drink, diluted

visit MH.co.za
following • ½ cup fruit juice (125ml), diluted with water 5. One small fat-free flavoured yoghurt & a small piece of fruit
amongst the different days and meals,
i.e. day 1 breakfast can be followed by (e.g. ½ cup berries or a small bunch grapes)
• 1 cup chopped fruit salad of choice (140g)
day 4 lunch and day 3 supper.