Notes: (t = teaspoon or 5g; T = tablespoon or 15g); artificial sweetener can be used in small quantities.
MONDAY (Low-fat or skim milk allowance for the day: 560ml)
Breakfast:
Oats porridge (120g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Wholewheat bread (2 slices/60g) with 2 t (10g) Lite margarine and Marmite
Tea/coffee with low-fat milk from allowance (about 30ml)
Mid-morning snack:
Wholewheat biscuits (15g)
Tea/coffee with low-fat milk from allowance
Lunch:
Chicken breast, grilled (50g)
Boiled potato (120g)
Tomato and lettuce salad
Orange (120g, peeled weight)
Low-fat yoghurt (small carton or 100ml), artificially sweetened, apricot-flavoured
Tea/coffee with low-fat milk from allowance
Mid-afternoon snack:
Provita (15g) with 1 t (5g) Lite margarine
Tea/coffee with low-fat milk from allowance
Supper:
Lean pork chop, (50g), pan-fried in non-stick pan with Spray & Cook
Steamed broccoli with 1 T melted cheese
Carrot salad with lemon juice and artificial sweetener
Wholewheat bread (2 slices/60g) with 2 t (10g) Lite margarine and 2 t (10g) diabetic jam
Sliced pineapple (90g)
Tea/coffee with low-fat milk from allowance
Bedtime snack:
Use remainder of low-fat milk (e.g. 200ml) with 15g Ovaltine or Horlicks, or wholewheat bread (1 slice, 15g) or 1 Rye crispbread (15g) with 1 t (5g) Lite-margarine
TUESDAY
(Low-fat or skim milk allowance for the day: 560ml)
Breakfast: Maltabella porridge (120g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Boiled egg (50g)
Wholewheat toast (2 slices/60g) with 2 t (10g) Lite margarine
Tea/coffee with low-fat milk from allowance (about 30ml)
Mid-morning snack:
Rice cakes (15g)
Tea/coffee with low-fat milk from allowance
Lunch:
Club sandwich:
Lean, sliced roast beef, all visible fat removed (50g)
Seed loaf (3 slices/120g) with 3 t (15g) Lite margarine, or 3 t (15g) low-fat mayonnaise
Sliced tomato, lettuce and gherkins
Pawpaw cubes (120g)
Low-fat yoghurt (100ml), artificially sweetened, fruit-flavoured
Tea/coffee with low-fat milk from allowance
Mid-afternoon snack:
High-fibre biscuits (15g)
Tea/coffee with low-fat milk from allowance
Supper:
Snoek (50g), pan-fried in nonstick pan with Spray & Cook
Baked potato (60g) with 1 t (5g) Lite margarine
Steamed baby marrow with herbs
Sliced peaches (120g)
Tea/coffee with low-fat milk from allowance
Bedtime snack:
Low-fat milk (e.g. 200ml) with 15g wholewheat biscuit
WEDNESDAY
(Low-fat or skim milk allowance for the day: 560ml)
Breakfast:
All-Bran cereal (3 T/20g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Wholewheat bread (2 slices/60g) with 2 t (10g) Lite margarine and 2 t (10g) diabetic jam
Tea/coffee with low-fat milk from allowance (about 30ml)
Mid-morning snack:
Apple (120g)
Tea/coffee with low-fat milk from allowance
Lunch:
Tuna (50g), tinned in brine with 1 t (5g) low-fat salad dressing
Rye bread (3 slices/120g) with 3 t (15g) Lite margarine
Asparagus, tinned (½ cup)
Cucumber, sliced (½ cup)
Banana (60g, weight with peel)
Low-fat yoghurt (100ml), artificially sweetened, banana-flavoured
Tea/coffee with low-fat milk from allowance
Mid-afternoon snack:
High-bran muffin (½ a muffin/15g)
Tea/coffee with low-fat milk from allowance
Supper:
Lamb chop (50g), grilled
Brown rice (½ cup cooked)
Steamed green beans with lemon juice and herbs
Lettuce and watercress salad
Apricots, dried (75g, boiled weight), stewed with artificial sweetener
Tea/coffee with low-fat milk from allowance
Bedtime snack:
Use remainder of low-fat milk (e.g. 200ml) with 15g Ovaltine or Horlicks, or carob-flavoured rice cakes (15g)
THURSDAY
(Low-fat or skim milk allowance for the day: 560ml)
Breakfast:
Maize meal porridge (120g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Grilled bacon (20g)
Grilled tomato
Wholewheat toast (2 slices/60g) with 2 t (10g) Lite margarine
Tea/coffee with low-fat milk from allowance (about 30ml)
Mid-morning snack:
Wholemeal biscuits (15g)
Tea/coffee with low-fat milk from allowance
Lunch:
Chicken and mushroom casserole, (50g)
Mashed potato (120g) with 2 t (10g) Lite margarine
Peas, cooked (½ cup)
Beetroot salad (½ cup)
Naartjie segments (120g, without peel)
Tea/coffee with low-fat milk from allowance
Mid-afternoon snack:
Provita (15g) with 1 t (5g) Lite margarine
Tea/coffee with low-fat milk from allowance
Supper:
Kabeljou (50g), grilled, with herbs and garlic
Baked potato (60g), with plain, low-fat yoghurt flavoured with herbs & garlic (2T, 30g)
Spinach, cooked
Cabbage and carrot salad with lemon juice and artificial sweetener
Strawberries (180g), with artificial sweetener
Low-fat yoghurt (70ml), artificially sweetened, berry-flavoured
Tea/coffee with low-fat milk from allowance
Bedtime snack:
Use remainder of low-fat milk (e.g. 200ml) with 15g Ovaltine or Horlicks, or wholewheat bread (1 slice, 15g) or 1 Rye crispbread (15g) with 1 t (5g) Lite margarine
FRIDAY
(Low-fat or skim milk allowance for the day: 560ml)
Breakfast:
Cornflakes (15g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Cheese, grated (15g)
Wholewheat date muffins (60g) with 2 t (10g) Lite margarine
Tea/coffee with low-fat milk from allowance (about 30ml)
Mid-morning snack:
Raisins (15g) and peanuts (10g)
Tea/coffee with low-fat milk from allowance
Lunch:
Lean steak, grilled (50g)
Corn on the cob (60g) with 1 t (5g) Lite margarine
Tomato, cucumber and lettuce salad
Pear (120g)
Low-fat yoghurt (100ml), artificially sweetened, pear-flavoured
Tea/coffee with low-fat milk from allowance
Mid-afternoon snack:
Biscuit (15g)
Tea/coffee with low-fat milk from allowance
Supper:
Lean tomato mince (50g)
Pasta, cooked (½ cup/60g)
Mixed vegetables, boiled (½ cup)
Apple and celery salad (½ cup) with low-fat salad dressing (2 t/10g)
Sliced plums (120g), with artificial sweetener
Tea/coffee with low-fat milk from allowance
Bedtime snack:
Use remainder of low-fat milk (e.g. 200ml) and Provita (15g) with 1 t (5g) Lite margarine and 1 t (5g) diabetic jam
SATURDAY
(Low-fat or skim milk allowance for the day: 560ml)
Breakfast:
Oats porridge (120g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Scrambled egg (50g), prepared in microwave or nonstick pan
Wholewheat toast (2 slices/60g) with 2 t (10g) Lite margarine and Marmite
Tea/coffee with low-fat milk from allowance (about 30ml)
Mid-morning snack:
Wheat cakes (15g)
Tea/coffee with low-fat milk from allowance
Lunch:
Sosaties, grilled (50g)
Baked potato (120g), with plain, low-fat yoghurt flavoured with herbs and garlic (2T, 30g)
French bean salad with low-fat salad dressing (2t, 10g)
Spanspek (½ cup)
Tea/coffee with low-fat milk from allowance
Mid-afternoon snack:
Bran muffin (15g)
Tea/coffee with low-fat milk from allowance
Supper:
Salmon (50g), pan-fried in nonstick pan with Spray & Cook
Brown rice (½ cup cooked)
Aubergine cooked with tomato and onions (½ cup)
Lettuce, tomato and gherkin salad (½ cup) with low-oil mayonnaise (1 t/5g)
Sliced orange (120g, peeled)
Low-fat yoghurt (70ml), artificially sweetened, granadilla-flavoured
Tea/coffee with low-fat milk from allowance
Bedtime snack:
Use remainder of low-fat milk (e.g. 200ml) and wholewheat crackers (15g) with 1 t (5g) Lite-margarine
SUNDAY
(Low-fat or skim milk allowance for the day: 560ml)
Breakfast:
Corn flakes (15g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Poached egg
Wholewheat bread (2 slices/60g) with 2 t (10g) Lite margarine and 2 t (10g) diabetic jam
Tea/coffee with low-fat milk from allowance (about 30ml)
Mid-morning snack:
Rice cakes (15g)
Tea/coffee with low-fat milk from allowance
Lunch:
Lean steak, grilled (50g)
Roast potato (30g)
Butter nut, boiled (½ cup)
Carrot and cabbage salad with low-fat, artificially sweetened pineapple-flavoured yoghurt (2T/30g)
Sliced mango (90g)
Tea/coffee with low-fat milk from allowance
Mid-afternoon snack:
Wholemeal biscuit (15g)
Tea/coffee with low-fat milk from allowance
Supper:
Chicken, roast (50g)
Three-bean salad (60g/½ cup), including 1 t salad oil
Green pepper and avocado salad with low-fat salad dressing (2t/10g)
Mixed berries (120g)
Low-fat yoghurt (70ml), artificially sweetened, berry-flavoured
Tea/coffee with low-fat milk from allowance
Bedtime snack:
Use remainder of low-fat milk (e.g. 200ml) with 15g Ovaltine or Horlicks, or wholewheat bread (1 slice, 15g) or 1 Rye crispbread (15g) with 1 t (5g) Lite margar
Dr Ingrid van Heerden (DietDoc)
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