Meal Plan

Hey Guys so this took a while to design, however thanks to an amazing team of nutritionists I have been able to come up with an awesome meal plan that can be used by non-vegetarians. As you will see the plan includes local foods such as Sada Roti. It's not an intense plan but one that can work for everyday life, and you can mix and change around some of the food to suit you schedule. 

All the best and let me know what you think of the plan. Happy eating

SAMPLE OF A HEALTHY EATING PLAN

	Breakfast	Snack 10.30a.m	Lunch	Snack 3.30p.m	Dinner	Bedtime Optional*
Monday	Scrambled Egg Whites Whole wheat Bread Fresh Vegetables Herbal Tea with Low Fat Milk	1 Fruit choice, e.g. small Orange	Grilled Chicken Whole Wheat Pasta Cooked Veggies Fresh Vegetables	Plain Greek Yogurt with or without fruit	Tuna Salad Whole Wheat Bread Fresh Vegetables Herbal Tea	Low fat Milk Whole Wheat Crackers
Tuesday	Oatmeal Porridge With Low fat milk and dried fruits	1 Fruit choice, e.g. small Pear	Baked Fish Fillet Whole wheat Couscous Steamed Veggies Fresh Vegetables	Granola Bar	Chicken or Turkey Veggie Wrap Green Tea	Low fat milk
Wednesday	Sautéed Tuna Whole Wheat Sada Roti Fresh Vegetables Herbal Tea with Low fat Milk	Yogurt Fruit Smoothie	Grilled Chicken Breast Brown Rice Steamed Veggies Fresh Vegetables	1 Fruit choice, e.g. 1 small banana	Turkey Burger Sandwich Fresh Vegetables Green Tea	Whole Grain Cereal Low Fat milk
Thursday	BBQ chicken chunks with Veggies Whole Wheat Crackers Fresh Vegetables Herbal Tea	Almonds	Steamed Fish Sweet Potatoes Sautéed Vegetables Fresh Vegetables	Fruit Salad	Chicken Salad with Croutons (toasted bite sized/cubed bread) Herbal Tea	Low Fat Milk Whole Wheat Crackers
Friday	Egg Salad (Egg whites only) Whole Wheat Bread Fresh Vegetables Green Tea	1 Fruit choice, e.g. small banana	Roasted Turkey Salad with small whole wheat roll	Whole Grain Muffin	Grilled Fish with Veggies Whole Wheat Pita Bread Fresh Vegetables Herbal Tea	Non-Fat Greek Yogurt
Saturday	Whole grain Cereal Low fat Milk and dried fruits	Vegetable stick/ Fruit, of choice	Soup, of choice*	Low Fat yogurt with Granola	Whole Wheat Sada Roti Meat Patty Fresh Vegetables Herbal Tea	Chia Pudding
Sunday	Breakfast of your choice	1 Fruit choice, e.g. small orange	CHEAT MEAL	1 Fruit choice, e.g. 1 cup Watermelon cubed	Steamed chicken Whole Wheat Sada Roti Steamed Vegetables Green Tea	Greek Yogurt

1.    Consume Tea without sugar.

2.    Ensure you drink water between meals and snacks

3.    At every meal ensure ½ your plate are veggies, ¼ Raw, ¼ Cooked or ½ Raw.

4.    Do not skip meals. Consume small frequent meals every 2 ½ - 3 hours.

5.    Avoid eating or drinking cold foods, it stimulates fat storage around the abdominal cavity. NO ALCOHOL

6.    * Do not use tastemakers/ salted margarine in Soup preparation.