Menu plan

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MY FITNESS

Planning

for spring slim-down

SUCCESS

Looking to lose the winter lumps and bumps? Whether you are starting afresh this season, or are just looking for some inspiration for the next stage of your journey, follow our healthy eating hints and tips to kick-start your weight loss this spring.

By Carmen White and Nicola Haw

Grilled chicken breast

DAY 1 Breakfast Marmite on a slice of wholewheat toast served with a tub of yoghurt.

(30g toast + 175ml yoghurt)

Lunch 6 piece California Roll (Sushi with avo and fish). Served with a green salad.

Dinner

Your three-day spring slim-down Menu Plan:

Grilled chicken breast, served with baby potatoes and Veg grilled in olive oil.

(150g chicken + 100g baby potatoes + 200g Veg + 10ml olive oil)

DAY 2 Breakfast Half a cup Weigh-Less Muesli with a cup of skim milk.

(25g muesli + 250ml skim milk)

Lunch A smoked chicken, tomato, cucumber and Weigh-Less Reduced Oil Dressing sandwich.

(90g smoked chicken + 60g wholewheat bread + 45ml reduced oil dressing + 100g cucumber + 100g tomato)

Dinner Half a cup of wholewheat pasta served with a mince, tomato and mushroom bolognaise sauce.

(50g pasta + 90g lean mince + 100g tomato + 150g tinned tomato and onion + 10ml olive oil)

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Smoked chicken sandwich

DAY 3

Snack smart this season!

Breakfast

Choosing the right snacks will help reduce cravings for quick and unhealthy treats throughout the day. Smart snacking will also ensure that your blood sugar levels remain at a healthy constant all day, and that you do not reach meal times ravenous and tempted to overindulge.

Half a cup of high fibre bran with 175ml yoghurt.

Lunch Pasta salad (see recipe).

Dinner Grilled hake with rice and stir fried vegetables. (210g hake + 70g cooked brown rice + 100g baby marrow + 100g carrots + 100g peppers + 10ml olive oil)

Spring pasta salad

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MY FITNESS

Follow these snack suggestions this spring:

10min

1 Serve = 2 CC + 2 Veg + 1 Protein + 1 Fat Serves 1 – Best Choice recipe 1 cup (100g) cooked and cooled pasta 100g cherry tomatoes 40g lean beef biltong 50g green beans 20g split pea sprouts Handful of baby spinach leaves 45ml Weigh-Less Reduced Oil Dressing 5ml Lemon juice Whisk together the reduced oil dressing and finely slice the green beans and shred the baby spinach. Add the remaining ingredients and drizzle over the dressing.

Serve.

Fruits in season this spring

Veggies in season this spring

Apple Avo Banana Coconuts (from September) Dates Grapefruit Guavas (from September) Lemons Naartjies Oranges Pawpaw (from September) Pineapple Sweet Melon Strawberries Pears Pumpkin

Asparagus Beetroot Broad beans (until September) Broccoli (until September) Brussels sprouts Fennel (until September) Kale spinach Parsnips Radishes Turnips Watercress

✽ Lean biltong (40g) – This is low in fat and is a good source of protein. It also does not include any unhealthy preservatives or artificial colouring. Beware, however of having biltong too frequently as it may be high in salt. ✽ Trail mix (10g unsalted nuts, 10g raisins and 10g your choice of dried fruit) – Make your own trail mix as a great at-the-office snack. Add nuts, raisins and your choice of dried fruit. Be careful, however to ensure that fruits have not been sweetened, adding unnecessary sugar.

Dried apple or apricots are good choices as they both retain all their health benefits through the drying process. ✽ Strawberries and fat-free yoghurt (150g strawberries and 175ml fat-free yoghurt) – Experts recommended snacking on a combination of fruit and protein as a healthy snack to help sustain your energy levels throughout the day and keep you fuller for longer. ✽ Grapes and walnuts (90g grapes and 10g unsalted walnuts) – These two foods work very well together and are a perfect mix of healthy sugars, fibre and natural fats.

Turn over for an exercise regime to compliment your healthy eating plan.

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