INTELLECTUAL PROPERTY OF FUTURELIFE®

WEIGHT LOSS EATING PLAN FOR FEMALES (± 5500KJ)

Total Energy (TE) Protein % of TE Carbohydrates % of TE Fat % of TE

5510kJ 107g 33 120g 37 44g 30

BREAKFAST SNACK LUNCH SNACK DINNER

DAY 1 2 slices of a high fibre, low GI bread ½ cup or 100g low- Steak Wrap 1 medium apple Roasted Chicken, Mashed Potato and Salad
2 boiled eggs boiled/ scrambled/ fat yoghurt 1 whole grain wrap 3 teaspoon sugar 1 chicken thigh and 1 chicken drumstick,
fried 1 small banana 90g grilled steak strips and salt free skinless
½ cup sautéed tomatoes and 1 cup raw grated carrots, tomato, onion, peanut butter ½ cup mashed potato
mushroom lettuce, beetroot ½ sweet corn on the cob
1 teaspoon lite mayonnaise 1 cup green salad

DAY 2 50g FUTURELIFE® HIGH PROTEIN 1 pear Mozzarella and Smoked Chicken Open 1 FUTURELIFE® Curried Mince, Rice and Vegetables
Smart food™ Sandwich with Green Salad High Protein LITE 90g lean mince, curried
1 cup low fat milk (shake or meal) 2 slices of a high fibre, low GI bread Bar OR 1 BEAUTI ½ cup tomato and onion
40g grated mozzarella cheese FOOD™ Protein 1 cup rice
1 slice smoked chicken (cold meat) Bar 1 cup mixed vegetables (peas, sweet corn,
1 cup green salad (lettuce, tomato, carrots, green beans)
cucumber)

DAY 3 45g FUTURELIFE® Bran Flakes and 4 high fibre crackers Egg and Mayo Sandwich 1 small peach Grilled Hake, Sweet Potato and Salad
Barley with Probiotic Capsules 4 tablespoons 2 slices of a high fibre, low GI bread ½ cup or 100g low- 120g grilled Hake
1 cup low fat milk cottage cheese 2 eggs boiled or scrambled fat yoghurt 1 cup mashed sweet potato, sprinkled with
1 tablespoon lite mayonnaise cinnamon and 1 teaspoon of honey
1 small banana 1 cup carrot sticks, cucumber sticks and 1 cup green salad
cherry tomatoes ¼ avocado

DAY 4 Smoothie: 1 FUTURELIFE® Chicken and Pasta Salad ½ cup strawberries Beef Stir-fry with Rice and Salad
50g FUTURELIFE® Smart food™ HIGH PROTEIN 1 cup wholewheat pasta 2 crackerbread 1 cup brown rice
WHEAT Shake 60g chicken breast shredded 4 tablespoons 90g beef strips, stroganoff style
150ml water 1 cup (microgreens, cucumber, cherry cottage cheese 1 cup onion, mushroom and garlic, sautéed
½ cup berries tomatoes, onion, carrot, beetroot) Sliced tomato 1 cup mixed vegetables (starchy and non-
1 handful of ice ¼ feta round (30g) starchy) fresh or frozen, peas, corn, carrots,
1 tablespoon lite mayonnaise/salad dressing beans
1 cup green salad

*Make extra for lunch next day

INTELLECTUAL PROPERTY OF FUTURELIFE®

BREAKFAST SNACK LUNCH SNACK DINNER

DAY 5 2 slices of a high fibre, low GI bread 10- 12 small grapes Beef Stir-Fry with Rice and Salad 1 FUTURELIFE® Homemade Burger
60g cheese 1 cup brown rice HIGH PROTEIN 1 lean beef patties
½ cup sliced tomato, lettuce, 90g beef strips, stroganoff style Shake 1 wholewheat bread rolls
cucumber 1 cup onion, mushroom and garlic, sautéed 1 cup salad for toppings on burger (lettuce,
1 banana 1 cup mixed vegetables (starchy and non- tomato, onion, gherkins, grated carrot)
starchy, fresh or frozen) peas, sweet corn, 2 teaspoons tomato sauce
carrots, beans ½ cup sweet potato fries made in the oven
1 cup green salad

DAY 6 50g FUTURELIFE® HIGH PROTEIN ½ cup mango Pulled Pork Toasted Sandwich 1 cup cubed Chicken Stir Fry with Noodles, Vegetables and
Smart food™ ½ cup or 100g low- 2 slices of a high fibre, low GI bread papaya Salad
1 cup low fat milk (shake or meal) fat yoghurt 90g pulled pork, shredded 1 muffin 1 ½ small chicken breasts cut into strips
1 tablespoon pepper sauce ½ cup egg noodles
1 cup sliced tomato, cucumber, onion, 1 cup mixed vegetables (peas, sweet corn,
gherkins, grated carrot carrots, baby marrow, green beans) cooked in
low sodium soy sauce
½ cup green salad

*Make enough chicken for lunch next day

DAY 7 45g FUTURELIFE® Bran Flakes and ½ cup fresh fruit Chicken Wrap with Salad 1 FUTURELIFE® Grilled Fish with Cous-Cous and Veg
Barley with Probiotic Capsules OR salad 2 wholewheat wraps High Protein LITE 90g grilled fish
FUTURELIFE® Instant Oats Classic 90g chicken, shredded Bar OR 1 BEAUTI 1 cup Cous-cous and ½ cup mixed vegetables
1 cup low fat milk ½ cup mushrooms, onions, peppers and FOOD™ Protein (carrots, broccoli, baby marrow, onion)
garlic sautéed Bar sprinkled with 1 teaspoon olive oil
1 cup green salad
1 tablespoon pepper sauce

DAILY EXTRA ALLOWANCES

• Drink plenty of water (at least 8 glasses/day)

• See website for more smoothie recipes
• 125ml low fat or fat free milk for coffee or tea during day
• To lower energy intake it is suggested to make FUTURELIFE® with water
• Use lite and low-fat options as far as possible
• When cooking use spray and cook
• Enjoy a FUTURELIFE® Crunch Protein Bar as a chocolate treat 1-2 times per week