Drop kilos, gain energy and ride faster with our simple weight-loss plan. Download and stick it on your fridge. Results guaranteed. By Megan Pentz-Kluyts, Registered Dietician
It’s simple. Lose weight and you will ride faster. Easier said than done we know. To kick-start your weight-loss, here is a two-week eating plan that is easy to follow and requires minimal preparation and planning.
Disclaimer: * This mealplan has been compiled by a registered dietician. Should you have any pre-existing medical conditions it is recommended that you always seek medical approval before embarking on a weight loss and exercise programme.
*This mealplan includes muffins. Click here for the recipe
Tips To Getting Started
1. Eat frequent meals. Research shows that if you eat regularly and distribute your food over 5-6 smaller meals throughout the day you are able to lose more fat, stay leaner and maintain a healthier metabolic rate. TIP: set you mobile alarm to help get you into a routine of regular eating.
2. Choose to sit at a table and eat your meals and snacks with minimal or no distractions. TIP: if your couch is your favourite spot – not a problem, just switch off the telly while enjoying your meal.
3. Aim to drink sufficient water a day. The Nutrition Centre of the University of Stellenbosch highlights that although most people are familiar with the general recommendation for adults of 8 glasses of water per day, no single formula fits every individual or every situation and water intake recommendations also depend on other factors such as activity, humidity, climate, body temperature and body composition. TIP: Keep a water bottle in the car. Aim to start drinking at least 2 glasses of water/day and use a water bottle. Increase your intake of water by one glass every 5th day, till 8 glasses a day.
4. Plan a day in advance for greater success. TIP: Remember it’s what comes into the home that matters. Always shop with a shopping list. Eat before you shop. On one day a week take 7 zip-lock bags and pack in your daily snacks – store these bags in your fridge, ready to grab and run!
5. If you are already on a fitness programme, continue with it and step it up a notch. For those who haven’t been cycling or exercising regularly, consult your doctor before starting any exercise programme.
Day 1
Breakfast
1 cup low fat/fat free milk
1 cup cooked oats/oatbran porridge
1 medium banana, sliced
Morning Snack
100ml low fat fruit Yoghurt
6 Litchis
Lunch
2 slices low GI / rye bread
60g chicken, skinless
4 tsp low-fat dressing/mayonnaise
1 cup home-made vegetable soup
Afternoon Snack
3 Provitas
2 tsp. Peanut butter, sugar & salt free
1 cup Grapes
Supper
90g lean mince
1 ½ cups cooked spaghetti
½ cup Tomato based sauce
½ cup Green beans & carrots
2 tsp. Canola oil
Day 2
Breakfast
1 cup low fat/fat free milk
2/3 cup Low GI Muesli
½ cup fruit juice
Morning Snack
3 Provitas
1/8 avocado pear
2 Kiwis
Lunch
4 Ryevitas
60g beef, chopped
2 tsp low-fat mayonnaise
1 tsp. mixed nuts
1 cup Mixed chopped vegetables
Afternoon Snack
100ml low fat fruit Yoghurt
1 Woolworths Seasonal fruit 2 Go
Supper
120g grilled fish
1 large sweet potato
2 cups raw vegetables for stir-frying
2 tsp. Canola oil
Day 3
Breakfast
1 cup low fat/fat free milk
1 cup cooked oats/oatbran porridge
2 Tbsp. raisins
Morning Snack
100ml low fat fruit Yoghurt
1 Apple (tennis ball size)
Lunch
2 slices low GI bread
4 slices lean cold meat(lean ham)
4 tsp. low fat cream cheese
1 cup Sliced tomato and cucumber
Afternoon Snack
1 slice low GI brown bread / rye / seed loaf
2 tsp. hummus
1 Pear (tennis ball size)
Supper
90g grilled chicken breast, skinless
1 ½ cups brown rice
½ cup Tomato-based sauce (made with 2 tsp. Canola oil)
½ cup Mange Tout
Day 4
Breakfast
1 cup fat free/plain yoghurt
2/3 cup Low GI Muesli
½ grapefruit or 1 seasonal fruit
Morning Snack
2 Ryevita
1 Tbs Roasted Pepper Hummus
1 Fineform Green Fig Breakfast bar
Lunch
6 Provitas
30g lean biltong, shaved
¼ cup cottage cheese
2 tsp. low-fat mayonnaise
1 tsp. mixed nuts
1 cup home-made vegetable soup
Afternoon Snack
1 cup Low fat Chocolate milk
2 Plums
Supper
90g ostrich strips
1 ½ cups cooked pasta screws
2 cups raw vegetables for roasting
2 tsp. Canola oil
Day 5
Breakfast
175ml fat-free yoghurt
2 slices low GI brown bread / rye / seed loaf
2 tsp. peanut butter, sugar & salt free
2/3 cup fresh fruit salad
Morning Snack
100ml low fat fruit Yoghurt
1 x 20g packet Safari Gemz
Lunch
2 slices Rye bread
1 cup baked beans
¼ avocado pear
1 cup Grilled tomatoes and mushrooms
Afternoon Snack
½ cup Popcorn (air-popped, no added fat)
30g lean Biltong/ Snapsticks
Supper
90g lean chicken cubes
1 ½ cups potato mash (use milk from daily allowance)
1 tsp. butter
2 cups mixed Vegetable salad of Choice
2 tsp low-oil Salad dressing
Day 6
Breakfast
175ml fat free/plain yoghurt
2/3 cup low GI muesli
1 medium banana
Morning Snack
1 seasonal fruit (tennis ball size)
2 Ryevitas
2 tsp. peanut butter, sugar & salt free
Lunch
1 large baked potato
60g cheese, medium fat, e.g. Mozzarella, grated
¼ avocado pear
1 cup mixed Vegetable salad of Choice
Afternoon Snack
100ml low fat fruit Yoghurt
Safari Just Fruit Bar
Supper
90g lean beef fillet
1x 30cm mealie
½ cup butternut
1 cup broccoli
1 cup cauliflower
2 tsp. butter/margarine
Day 7
Breakfast
1 cup low fat/fat free milk
2 Weetbix
1 cup seasonal fruit salad
Morning Snack
Smoothie:
½ cup frozen Berries
½ cup low fat Milk +
½ cup Plain/fat free Yoghurt
Lunch
2 slices low GI bread
2 eggs, boiled
2 tsp. low-fat mayonnaise
1 tsp. mixed nuts
1 cup mixed Vegetable salad of Choice
Afternoon Snack
3 Provitas
2 tsp. Peanut butter, sugar & salt free
1 Apple (tennis ball size)
Supper
120g baked fish
1 ½ cups brown rice
½ cup tomato and onion mix
2 tsp. Canola oil
1 cup mixed vegetables
Day 8
Breakfast
1 cup low fat/fat free milk
1 cup high-fibre bran
1 cup strawberries
Morning Snack
1 bran muffin* (See recipe)
1 tsp. Peanut butter, sugar & salt free
1 Plum
Lunch
1 whole wheat roll
30g medium or low fat cheese
2 slices Pastrami
¼ Avocado
1 cup mixed Vegetable salad of Choice
Afternoon Snack
100ml low fat fruit Yoghurt
1 x 20g Safari Snaps
Supper
90g lean beef/pork fillet
1 ½ cups butternut and potato, diced (roast using 2 tsp. Canola oil)
1 cup carrots
1 cup broccoli
Day 9
Breakfast
1 cup low fat/fat free milk
1 cup Oatbran
1 medium banana, sliced
Morning Snack
1 cup Low fat Chocolate milk
2 Prunes, fresh
Lunch
1 large baked potato
40g Tuna, in spring water
¼ cup Cottage cheese
¼ Avocado
1 cup chopped tomato, onion, cucumber & bell peppers
Afternoon Snack
2 Ryevitas
2 tsp. Peanut butter, sugar & salt free
1 Fineform Green Fig Breakfast bar
Supper
90g Chicken strips
1 ½ Pita breads
½ cup Cucumber
½ cup tomato and onion, diced
¼ Avocado
1 cup mixed Vegetable salad of Choice
Dressing: 2 tsp. Olive/Canola Oil & add Balsamic Vinegar
Day 10
Breakfast
175ml fat-free yoghurt
2 slices low GI brown bread / rye / seed loaf
2 tsp. peanut butter, sugar & salt free
½ cup tinned fruit (in natural juice)
Morning Snack
3 Provitas
1/8 avocado pear
1 cup Pineapple, cubed
Lunch
2 slices low GI / rye bread
2 eggs, poached
4 tsp. low-fat dressing/mayonnaise
1 cup home-made vegetable soup
Afternoon Snack
100ml low fat fruit Yoghurt
1 Peach (tennis ball size)
Supper
90g lean mince as mince balls
1 ½ cups cooked rice
½ cup Tomato based sauce
1 cup cabbage
2 tsp. Canola oil
Day 11
Breakfast
2 bran muffins* (See recipe)
1 ½ tbsp. grated Mozzarella cheese
Morning Snack
100ml low fat fruit Yoghurt
1 x 20g packet Safari Gemz
Lunch
1 whole wheat roll
60g Beef patty
¼ Avocado
1 cup sliced tomato, onion, cucumber & bell peppers
Afternoon Snack
1 bran muffin* (See recipe)
2 tsp. Peanut butter, sugar & salt free
1 Guava
Supper
120g Fish (use foil for Fish braai – use lemon juice, black pepper)
1 x30cm mealie
1 small bread roll
1 tsp. garlic butter
2 cups mixed Vegetable salad of Choice
2 tsp low-oil Salad dressing
Day 12
Breakfast
1 cup low fat/fat free milk
½ cup Whole-wheat Pronutro
2/3 cup fresh fruit salad /berries
Morning Snack
1 slice low GI brown bread / rye / seed loaf
2 tsp. hummus
1 cup Cherries
Lunch
4 Ryevitas
30g medium or low fat cheese
30g Ostrich or Game Biltong
¼ Avocado
1 cup mixed Vegetable salad of Choice
Afternoon Snack
100ml low fat fruit Yoghurt
1 Woolworths Seasonal fruit 2 Go
Supper
90g grilled chicken strips
1½ cups cooked quinoa or couscous
1 cup tomato and onion mix
2 tsp. canola/olive oil
1 cup mixed vegetables
Day 13
Breakfast
1 poached egg
2 slices low GI brown bread / rye / seed loaf
Thin scraping soft margarine/butter/pesto
½ cup unsweetened fruit juice
Morning Snack
Smoothie:
½ cup frozen Berries
½ cup low fat Milk +
½ cup Plain low fat Yoghurt
Lunch
2 Slices of low GI Bread
80g smoked Snoek
4 tsp. low-fat mayonnaise
1 cup chopped tomato, onion, cucumber & bell peppers
Afternoon Snack
3 Provitas
1/8 avocado pear
2 Plums
Supper
90g Ham, chopped
1 ½ cups rice, brown & lentils
2 cups raw vegetables (for stir-frying)
1 tsp. mixed nuts, chopped
1 tsp. canola/olive oil
Day 14
Breakfast
1 cup low fat/fat free milk
1 cup high-fibre bran
2 Tbsp. raisins
Morning Snack
1 bran muffin* (See recipe)
1 tsp. Peanut butter, sugar & salt free
1 Kiwi
Lunch
6 Provitas
60g chicken, chopped
2 tsp. low-fat mayonnaise
1 tsp. mixed nuts
1 cup mixed Vegetable salad of Choice
Afternoon Snack
100ml low fat fruit Yoghurt
Safari Just Fruit Bar
Supper
1 slice rye bread, toasted
3–egg Omelette
1 cup diced cooked potato
2 cup chopped tomato, onion, cucumber & bell peppers
2 tsp. canola/olive oil