Changing your eating habits can be intimidating. It may even feel like you’re leaving everything you love behind. All the midnight snacks, takeouts, sweets.
But, although it may seem like that at first, soon enough you realize that eating healthy will not only make you feel and look good but can also taste darn good!
The key is finding a lifestyle you love (not one you dread) so that you stick to it. Yes, it’s possible to eat healthy and not hate your food!
Every meal is kilojoule controlled, and it takes all the food groups into account.
From this seven day plan, you can systematically take it up to 28-day diet South Africa for longer lasting results.
- 50 % carbs
- 20% protein
- 30% healthy fats
Main idea
- Breakfast: Two starch + one milk protein ( 1050 kJ )
- Lunch: one fat + two protein + a free salad ( 1067 kJ )
- Dinner : one starch + two protein + one fat + two veg /salad ( 1380 kJ )
- Snack: one fruit + one fat ( 460 kJ )
South African diet plan to lose weight fast
1. Monday
Breakfast
Take Spicy Oats
- One cup of cooked oats
- One cup of fat-free milk
- One teaspoon of honey
- Cinnamon (to flavour)
Oats are quite high in fiber and can keep you full a longer period.
Breakfast Snack
- One apple
- Six whole almonds
Lunch
Chicken and a green salad
- Two rice cakes
- Two teaspoons of light salad dressing or one teaspoon of olive oil
- 60 grams of chicken
For a salad, have cucumber, mushroom, green pepper, spring onion, lettuce and tomato
Lunch Snack
- One small bunch of about 15 grapes
- Six whole almonds
Dinner
The Moreish oven-baked fish
- 70 grams of oven-baked fish
- One cup of cooked vegetables
- A half a cup of brown or basmati rice
- One teaspoon of olive oil
Note: Vegetables are good for filling up when slimming. Whenever it reads vegetable, feel free to choose carrots, beetroot, greens, broccoli, cauliflower or aubergine.
2. Tuesday
Breakfast
- Filling rice cakes
- Four rice cakes
- Two tablespoons of fat-free cottage cheese.
- A quarter avocado
Snack
- One small banana
- One tablespoon of nut butter
Lunch
Quick tuna-salad sandwich
- One slice of rye bread
- A quarter avocado
- 70 grams of tuna.
For a salad take mushrooms, cucumber, green pepper, tomato, lettuce, and spring onion
Snack
- One apple
- One teaspoon of nut butter
Dinner
- Sweet potato and grilled chicken
- 60 grams of grilled chicken
- 1/3 cup of cooked sweet potato
- One cup of cooked vegetables
- One teaspoon of olive oil
3. Wednesday
Breakfast
Creamy, spicy oats
- One cup of cooked oats
- Cinnamon to flavour
- One teaspoon of honey
- One cup of Bulgarian yogurt
Snack
- Two naartjies
- One tablespoon of seed mix
Lunch
Fresh chicken salad
- 60 grams of chicken
A salad: tomato, spring onion, green pepper, lettuce, cucumber and mushroom
- Two teaspoons of salad dressing
- A half cup of basmati rice
Snack
- 1/3 cup of green melon
- One tablespoon of seed mix
Dinner
Savoury bean bake
- 5ml of olive oil or canola
- One peeled and chopped onion
- Two 410 gram tins of baked beans (in tomato sauce)
- Two hard-boiled eggs that are chopped
- Two tablespoons of chopped parsley
- Two grams of salt Black pepper ( Freshly ground )
- Two grams of marjoram
- Three sliced tomatoes
- 90 grams of mozzarella cheese
- One slice of crumbled brown bread
Procedure
- Saute your onion and then and marjoram, parsley, pepper, salt eggs and beans.
- Place it in a greased ovenproof dish.
- Garnish with cheese, sliced tomatoes, and breadcrumbs.
4. Thursday
Breakfast
Morning toastie
- Two slices of rye bread
- Three tablespoons of hummus
Snack
- One ¼ cup of strawberries
- Six whole almonds
- One teaspoon of honey
Lunch
Wholesome wrap
- One wholesome wrap
- A small salad inside the wrap ( cucumber, lettuce, spring onion, green pepper, tomato, and mushrooms
- 60 grams of beef
- One tablespoon of light mayonnaise ( you can use sweet chilli sauce)
Snack
- Two plums
- Six whole almonds
Dinner
Lean cottage pie
- Two heaped tablespoon mince( cook in a tomato sauce)
- A half cup of mashed potato
- One cup of cooked vegetables
- One teaspoon of cooking oil
5. Friday
Breakfast
Healthy slice on the go
- Two slices of rye bread
- One tablespoon of almond butter
Snack
- One cup of fruit salad
- One teaspoon of nut butter
Lunch
Yummy baked potato
- One medium baked potato
- Four tablespoons of cottage cheese ( fat-free)
- A quarter avocado or one teaspoon of olive oil
A salad: cucumber, tomato, lettuce, spring onion, green pepper, and mushroom
Snack
- One cup of fruit salad
- One teaspoon of nut butter
Dinner
Tasty tuna bake
- One serving country-style tuna bake
- 125 grams of durum wheat fussili noodles
- 5 ml of olive oil
- One peeled and chopped onion
- 125 grams of sliced mushrooms
- One tablespoon of flour
- 15 ml of tomato puree
- A half a cup of skimmed milk
- Some dried basil
- One gram of salt
- Black pepper – freshly ground
- 170 grams of drained tin tuna in brine
- 60 grams of low-fat cheddar cheese
- 10 grams of grated parmesan
Procedure
- Cook the pasta, sauté onion, and mushrooms, and then blend them in the flour and tomato puree.
- Mix them in the milk, pepper, salt and then stir until it thickens.
- Combine with tuna and pour into an oven-proof dish.
- Top up with parmesan and cheddar and then bake it for about 30 min.
- Serve with a mixed salad.
6. Saturday
Breakfast
Creamy, spicy oats
- One cup of cooked oats
- Cinnamon for flavour
- One teaspoon of honey
- One cup of Bulgarian yogurt
Snack
- A ¾ cup of pineapple
- Six whole almonds
Lunch
Chicken Pasta
- One cup of courgette pasta
- One teaspoon of pesto
- 60 grams of chicken
A salad: Cucumber, tomato, spring onion, lettuce, and mushroom
Snack
- Two naartjies
- Six whole almonds
Dinner
Sizzling steak
- 60 grams of grilled grass-fed beef steak
- One teaspoon of cooking oil
- One cup of sweet corn
- One cup of cooked vegetables
7. Sunday
Breakfast
Veggie omelette
- Two slices of glutten free bread
- Three egg white omelette (add mushrooms, spring onion, and peppers)
Snack
- One apple
- One tablespoon of nut (or seed mix)
Lunch
Veggie Soup
- 300 milliliters of vegetable soup
- One slice of rye bread
- Three tablespoons of low – fat hummus
Snack
- One peach or a single cup of fruit salad
- One tablespoon of nut (or seed mix)
Dinner
- Chicken fry stir made with
- 60 grams of chicken
- Frozen stir fry veggie mix
- One teaspoon of cooking oil
- One tablespoon of sour and sweet sauce
- A half cup of basmati rice
