Day1:
Breakfast: Grain with
2% milk ( no sugar)
Day2
Breakfast: Steamed
fruit
Day3:
Breakfast: yoghurt
and 1 fruit
Day4:
Breakfast: Grains
with 2% milk
Day5:
Breakfast: yoghurt
and 1 fruit
Day6:
Breakfast:
Steam fruit
Lunch:
Chicken(without
skin) and 1 veggie
Lunch: fish and salad
or veggies
Lunch: 1 vegetable
and 1 potato
Lunch: Pasta with
tomato gravy
Lunch: fish and salad
or veggies
Lunch:
Lunch: 1 veggie and 1 Chicken(without
potato
skin) and 1 veggie
Supper: 2 eggs with
tomato gravy(use
spray and cook)
Supper: 3 Fruits
Supper: 6 provitas
and cheese with 1
fruit
Supper: Only 1
veggie
Day8:
Breakfast: yoghurt
with 1 fruit
Day9:
Breakfast: grains
with 2% milk
Day10:
Breakfast: grains
with 2% milk
Day11:
Breakfast: yoghurt
and 1 fruit
Day12
Breakfast: Steamed
fruit
Day13
Breakfast; Grains
with 2% milk
Lunch: tuna salad
Lunch:1 veggie with
1 potato
Lunch: soup with 4
provitas and cheese
Lunch: fish and salad
Lunch: fruit
Only 1 fruit
Supper: 2 eggs with 1
slice toast
Supper: 1 vegetable
Day16:
Grains with 2% milk
Day17: Breakfast:
steamed fruit
Supper: cup-a-soup
(light), 1 slice of
toast and cheese
Supper: 3 Fruits
Day15: Breakfast:
toast and tomato
Supper:3 fruits
Supper: pasta and
tomato gravy
Supper: 2 eggs with
tomato gravy and 1
slice toast
Day14:
Breakfast: Steamed
fruit
Lunch: chicken and
veggies or salad
Supper : yoghurt and
2 fruits
Lunch: cucumber and Lunch: 1 potato and
carrots
1 vegetable
Lunch: 1potato and 1
veggie
Supper: 1 slice toast
and cheese
Supper: Soup and 1
slice toast
Supper: fruit
Supper: red meat OR
fish and veggies
Supper: soup and 1
slice toast with
cheese or marmite
Day7:
Breakfast: Grain with
2% milk ( no sugar)
Day18:
Breakfast: toast and
tomato
Lunch: 2 eggs and
mushrooms
Supper: Fruit
Day19: grain with 2%
milk
Lunch: chicken with
salad or Veggies
Supper: toast with
cheese and 1 fruit
Day20:
Breakfast: steamed
fruit
Day21
Breakfast: yoghurt
and 1 fruit
Lunch: 2eggs and
mushrooms
Lunch: Red meat and
Veggies
Supper: Fruitsalad
Supper:
Day22
Breakfast: fruit
Lunch:
fruit salad and
yoghurt
Day23: Breakfast:
grais with 2% milk
Lunch: chicken OR
fish with
salad/veggies
Day24
Breakfast: toast, 1
egg and tomato
gravy
Day26
Breakfast: yoghurt
and 1 fruit
Day27:
Breakfast: Steamed
fruit
Lunch: Veggies
Lunch: fish with
salad OR veggies
Lunch: 1 potato and
1 veggie
Lunch: Pasta and
tomato gravy
Supper: mushrooms
and Salad
Supper: fruit
Day25:
Breakfast: Steamed
fruit
Supper: 1 veggie
Supper: 3 fruits
Supper: toast with
soup and
marmite/cheese
Supper: soup,1 slice
toast and
marmite/cheese
6 provitas with
cheese and 1 fruit
Day28: Breakfast:
grainswith2% milk
Lunch: Chicken with
salad/veggies
Supper: 2 eggs with
tomato gravy and 1
slice toast
● Only 2 cups of coffee/tea a day
● Portions should be approximately 300ml ( remember portion control is what makes the difference
● Any fruit and veggies may be eaten but remember the difference between starchy veggies which are not
allowed> try to eat lots of green veggies and fruits that have less sugar.
● Potato only where the eating plan allows
● Avo- half in salad and whole if eaten as a veggie
● NO nibbing between meals
● Green tea- max 5 cups a day
● Drink plenty of water- soda water is allowed
● Week 1 – Detox week. DO NOT CHEAT. If you cheat in your first week you need to start over from day 1
● Week 4- Stabilize week