7 Day Meal Plan Image

7 Day Meal Plan

This meal plan was developed by Registered Dieticians from Pure Health and consists of a full 7 day meal plan including breakfast, lunch, dinner and snack times in between meals.

Information is also given on different types of food fats, non-starchy vegetables and starchy vegetables.

Recommendations on supplement usage for Intense Exercise Sessions as well as Low to Moderate Exercise Sessions are also included.

 Option 1Option 2Option 3Option 4Option 5Option 6Option 7
BreakfastOATS
40g uncooked raw rolled oats. C
ooked with water on the stove or in the microwave. Add milk and cinnamon.
OMELETTE
2 whole eggs or 3 egg whites – you can add water.
Add vegetables e.g. mushrooms, peppers, onions, tomatoes.
Yoghurt, Berries, Nuts & Seeds.
125ml plain or fat free yoghurt.
½ cup berries. ¼ cup nuts &/ seeds.
Frittata
2 whole eggs or 3 egg whites – you can add water.
Add vegetables e.g. mushrooms, peppers, onions, tomatoes.
Berry & Yoghurt Smoothie.
200ml plain yoghurt.
50ml milk.
½ cup berries e.g. strawberries, raspberries, blueberries.
Overnight Oats.Breakfast Egg Muffins.
Snack1 piece (1/2 cup) fruit.40g lean biltong.1 piece (1/2 cup) fruit.125ml plain or fat free yoghurt.1 piece (1/2 cup) fruit.40g trail mix.1 piece (1/2 cup) fruit.
LunchChicken wrap:
1 whole wheat wrap.
120g cooked chicken pieces.
Add vegetables e.g. tomato, cucumber, peppers, lettuce, rocket.
Add 1-2 fats:
• 30g cheese e.g. cheddar.
• ¼ avocado.
• 1 tablespoon reduced oil mayonnaise.
Beef Salad:
120g beef strips.
Add 2 cups non-starchy vegetables or fruit e.g. tomato, cucumber, peppers, baby spinach, apple, cranberries, strawberries.
Add 1-2 fats:
• ¼ avocado.
• matchbox size cheese e.g. feta.
• 1 teaspoon olive oil or avocado oil.
• 1 tablespoon reduced oil dressing.
Tuna Mayo Provitas:
3-4 Provitas.
½ can of tuna mixed with 1 tablespoon light or reduced oil mayonnaise
+ 1 serving fruit.
Chicken salad:
120g chicken strips.
Add 2 cups non-starchy vegetables or fruit e.g. tomato, cucumber, peppers, lettuce, apple, pineapple.
Add 1-2 fats:
• ¼ avocado.
• matchbox size cheese e.g. feta.
• 1 teaspoon olive oil or avocado oil.
• 1 tablespoon reduced oil dressing.
Quiche: see recipesChickpea salad:
½ cup cooked or tinned chickpeas.
Add 2 cups non-starchy vegetables or fruit e.g. tomato, cucumber, peppers, baby spinach, cranberries, apple.
Snack pack:
• Matchbox size cheese e.g. cheddar
• 40g nuts &/ seeds e.g. almonds, pumpkin seeds
• 125mL plain or fat free yoghurt
• 40g lean biltong
• 1 serving fruit
• ½ cup non-starchy vegetables e.g. cherry tomatoes, cucumber, snap peas.
Snack40g nuts e.g. almonds.1 piece (1/2 cup) fruit.½ cup vegetables e.g. cherry tomatoes, snap peas, cucumber + 1 tablespoon low fat cottage cheese or reduced fat hummus.1 piece (1/2 cup) fruit.1 boiled egg.1 piece (1/2 cup) fruit.2 blocks 70% dark chocolate.
DinnerBeef stir fry:
150g cooked beef strips.
½ cup cooked noodles.
1 cup of non-starchy e.g. broccoli, cabbage, beans.
1 cup starchy vegetables e.g. beetroot, peas
May use 1 teaspoon per person of canola/ cooking olive oil to cook with.
May add 1 teaspoon reduced sodium soya sauce.
Tuna Bake:
See recipe.
Roast chicken & vegetables:
150g cooked chicken e.g. breast, leg, thighs.
½ cup cooked non-starchy vegetables e.g. tomatoes, baby marrows, broccoli, cauliflower.
½ cup cooked starchy vegetables e.g. pumpkin, butternut, beetroot, sweet potato.
Zucchini Noodle & mince:
1 cup cooked Zucchini noodles.
1 cup cooked lean bolognaise mince. See recipe.
May use 2 fats to cook with or add to the meal.
Fish cakes:
2-3 fish cakes. See recipe.
100g (½ cup) sweet potato chips baked. 1 cup salad made up of non-starchy vegetables (see list).
Chicken pie.Lettuce cup burgers:
1 beef patty.
1 large lettuce leaf.
Add vegetables e.g. sliced tomato, rocket, gherkins.
Add 2-3 fats e.g.
¼ avocado sliced or mashed.
30g cheese e.g. cheddar sliced or grated.
1 tablespoon reduced oil mayonnaise.

 

IF YOU DO INTENSE EXERCISE FOR 1-2 HOURS INCLUDE THE FOLLOWING:

  • x 4 level scoops (50g) X-FUEL Endurance Energy while exercising
  • X 2 heaped scoops (31g) Extreme Whey Protein after exercise

IF YOU DO LOW TO MODERATE EXERCISE FOR 1-2 HOURS INCLUDE THE FOLLOWING:

  • X 2 heaped scoops (31g) Extreme Whey Protein after exercise

 

Non-starchy vegetables:

Lettuce, rocket, cucumber, peppers (red/ orange/ green), green beans, broccoli, spinach, cabbage, gem squash, tomatoes, radish, chilies, mushrooms, onions, cauliflower, carrots, baby marrow, aubergines

 

Starchy vegetables:

Pumpkin. butternut (no sugar added), beetroot, peas, corn, mixed veg (corn, beans, carrots)

 

Fats:

1 teaspoon olive oil, canola oil, avocado oil, light margarine, unsalted butter,

1 tablespoon mayonnaise (light/ reduced oil), light/reduced oil salad dressing, pesto, tapenade, hummus

¼ avocado

4 olives

40g nuts &/ seeds

 

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