Drink at least 6 to 8 glasses of water a day
Drink more healthy fluids like rooibos tea, homemade vegetable soups or fruit juice mixed with water
DAY 1
Breakfast
½ cup low fat / fat free milk
1 cup rooibos tea with
½ cup low fat / fat free milk
Snack
1 slice brown / wholewheat bread
1 tablespoons peanut butter
Lunch
1/2 cup sweet potatoes
3 tbsps chicken livers
1 cup cooked cabbage
Snack
1 apple
Rooibos tea
½ cup low fat / fat free milk
Supper
½ cup rice
½ cup cooked carrots
½ cup peas
1 medium breast chicken without skin
DAY 2
Breakfast
½ cup mealie meal porridge
½ cup low fat/fat free milk
1 cup rooibos tea with
½ cup low fat / fat free milk
Snack
1 small tub plain yoghurt
1 slice brown / whole-wheat bread
1 teaspoon lite margarine
Rooibos tea
Lunch
½ cup sweet potatoes
3 tbsps chicken livers
1 cup cooked cabbage
Snack
¼ avocado
4 Provitas
Rooibos tea
½ cup milk
Supper
½ cup pumpkin
½ cup peas
¼ cup stiff pap
2 level dishing spoons pilchard
DAY 3
Breakfast
½ cup Maltabella porridge
½ cup low fat / fat free milk
Snack
1 Apple
1 slice brown / wholewheat bread
1 teaspoon margarine
Rooibos tea
Lunch
½ cup samp and beans
Tomato and gravy
½ cup carrots
1 (palm of hand size) grilled or boiled chicken
Snack
Rooibos tea
½ cup milk
1 fruit / ½ cup chopped fruit
Supper
1/2 cup crumbly porridge mealie meal
1 cup low fat maas
DAY 4
Breakfast
1 weetbix
½ cup low fat / fat free milk
1 orange / fruit in season
Snack
1 slice brown / wholewheat bread
1 teaspoon margarine
Rooibos tea
Lunch
½ cup stiff mealie meal porridge
½ cup spinach
½ cup carrots
1 egg boiled
1 sliced tomato
Snack
¼ avocado
Rooibos tea
½ cup low fat / fat free milk
1 fruit
Supper
1 medium potato
3 tablespoon pilchards
½ cup mixed vegetables
DAY 5
Breakfast
1/2 cup mealie meal porridge
½ cup low fat / fat free milk
Snack
1 slice brown / whole-wheat bread
1 teaspoon margarine
Rooibos tea
Lunch
½ cup rice
½ cup cabbage
½ cup carrots
2 level tablespoons soya mince / mince
Snack
3 Provita biscuits Rooibos tea
½ cup low fat / fat free milk
Supper
1 cup crumbly porridge / mealie meal
1 cup low fat maas
DAY 6
Breakfast
½ cup of porridge (oats, maltabella)
½ cup low fat/fat free milk
Snack
1 small tub plain yoghurt
or 1 cup low fat maas
Lunch
1 cup samp and beans
Tomato and onion stew
Snack
1 slice brown / wholewheat bread
1 tablespoons peanut butter
Dinner
½ cup mashed sweet potatoes
2 level ladle-spoons lentil stew
½ cup carrots cooked or raw
DAY 7
Breakfast
½ cup oats
½ cup low fat / fat free milk
Snack
1 slice brown / wholewheat bread
1 teaspoon margarine + jam
Rooibos tea
Lunch
½ cup rice
½ cup peas
½ cup pumpkin
1 medium breast chicken (no skin)
Snack
Homemade custard with low fat or fat free milk
½ cup fruit salad
Dinner
2 slices brown / wholewheat bread
1 cup lentil and mince soup
