Seven Day Meal Plan

Drink plenty of water! Up to 3 to 4 litres per day is recommended.







  • 1 slice wholewheat bread

  • 1 tsp. lite margarine spread

  • 120g honeydew or cantaloupe melon

  • 240ml non-fat yoghurt or 240ml fat free milk

  • 240ml green de-caf tea

Tuna Vegetable Pita Sandwich

  • 1/2 whole pita pocket

  • 120g assorted raw vegetables, lettuce, tomato, sprouts, cucumber, onion, celery.

  • 90 g tuna in water and 2 tsp low fat mayo

  • 240 ml fat free milk or 240 ml low fat mayo

  • 12 grapes

  • 30g low fat string cheese

  • 1 apple

Taco Night

  • 90g 93% sauteed lean beef or turkey with 60g chopped onions, red and green peppers

  • 1 tsp taco seasoning

  • 2 tsp ready made salsa

  • 2 soft 10cm tortillas

  • 2 tsp shredded low fat cheese


  • 90g cereal, high fiber more than 3g low sugar less than 8 g

  • 120g blueberries or strawberries

  • 240ml fat free milk

  • 240 ml green de-caf tea

  • strawberry

Turkey Sandwich

  • 90g or 3-4 slices of lean turkey

  • Garnish with lettuce and tomato

  • Condiment: 1 tsp mustard and/or 2 tsp low fat mayo

  • 2 slices whole wheat bread

  • 120g sliced cucumbers with 2 tsp low fat dressing

  • 240ml non fat yoghurt

  • 60g berries

  • 120ml orange juice

  • Blend into smoothie

Orange Ginger Salmon

  • 120g broiled or grilled salmon sprinkled with ginger and garnished with sliced oranges

  • 60g brown rice

  • 120g steamed broccoli

  • 1 steamed carrot

  • 240ml non fat milkScreenHunter_80 Jan. 23 23.52


  • 10 cm whole wheat waffle

  • 2 teaspoon peanut butter

  • 120g sliced cantaloupe

  • 240ml fat free milk

  • 240 ml green de-caf tea

Healthy Roast Beef mini sub

  • 90g lean deli sliced roast beef

  • 1 wheat sandwich thin round or10cm wheat roll

  • Condiment: 1 tsp mustard and/or 2 tsp low fat mayo

  • Chopped salad: 120g romaine lettuce, 60g chopped tomato, 60g chopped green pepper, 2 tsp low fat dressing

  • 1 medium apple, orange or pear

  • 10 dry roast almonds

Pasta With Chicken And Vegetables

  • 90g grilled chicken strips

  • Assorted stir fry vegetables

  • Saute in 1 tsp olive oil: 120g sliced mushrooms, 60g each zucchini and broccoli

  • Add chicken and 120g cooked wheat pasta to cooked vegetables, toss and serve


  • 1 slice wholewheat toast

  • 2 tsp all-natural peanut butter

  • 1 apple

  • 240ml fat free milk

  • 240 ml green de-caf tea

Chicken Veggie Wrap

  • 1 whole wheat tortilla

  • 60g grilled chicken strips, 30g low fat cheese, lettuce and tomato and 2 tsp low fat dressing

  • medium appleapple

  • 240ml non fat yoghurt

  • 1 medium pear or apple

Simple Broiled Fish

  • 120g talapia, cod or trout broiled or grilled with chopped parsley, garlic and lemon garnish

  • 120g tossed salad with assorted vegetables, tomato, greens, cucumbers, peppers

  • 2tsp low fat dressing

  • 6 steamed asparagus spears

  • 1 baked medium potato

  • 120g berries


  • 120 ml grapefruit juice

  • 1 whole wheat English muffin

  • 1 tsp lite margarine spread

  • 120g strawberries

  • 240ml fat free milk

  • 240 ml green de-caf tea

  • 240 ml vegetarian vegetable soup

    Salmon Spinach Salad

  • 90g grilled salmon or canned salmon

  • 60g mandarin orange

  • 1 tsp silvered almonds, 1 tsp balsamic vinegar and olive dressing

  • Broccoli, carrot and celery sticks with 2 tsp low fat ranch dip

  • 240ml non fat yoghurt

Tortilla Pizza

  • 1 whole wheat tortilla

  • 120 ml marinara sauce

  • 90g low fat mozzarella cheese

  • 180g chopped vegetables including zucchini, broccoli and egg plant. Bake at 175*C until cheese melts and turns slightly brown


  • 240 ml fat free milk

  • 120g assorted berries

  • 240ml fat free milk

  • 240 ml green de-caf tea

Cheese and Tomato Caprese Sandwich

  • 60 g low fat mozzarella

  • Tomato slices, spinach leaves, fresh basil

  • 10 cm whole wheat roll

  • 2 tsp olive oil

  • 1/2 banana

  • 240ml non fat yoghurt

Chicken Teriyaki

  • 120g grilled chicken breast brushed with 1tsp teriyaki sauce

  • 120g sauteed vegetables

  • 1/2 baked sweet potato

  • 1 tsp lite margarinechicken


  • 120 ml orange juice

  • 1 whole egg plus 2 egg whites scrambled

  • 1 tsp lite margarine

  • 240 ml green de-caf tea

  • Black Bean Salad

  • 60g cooked black beans

  • diced tomato, red bell peppers, red onion and scallions

  • 1 tsp olive oil and 1 tsp vinegar

  • 240g assorted greens

  • 1 wheat tortilla

  • 4 whole wheat crackers

  • 1 tsp all natural peanut or almond butter

  • 240ml fat free milk

Pasta With Ground Turkey And Tomato

  • 120g whole wheat pasta

  • 90g ground turkey sauteed with tomato sauce

  • 240g saute broccoli with olive oil


thanks to all at for testing this plan


There is a risk of not understanding Nutrients.


Did you know lack of nutrients can result in:

  • Impaired growth and development
  • Risk of disease
  • Impaired mental health
  • Depression, anxiety and stress
  • Unhealthy appearance
  • Impaired sport performance
  • Difficulty in obtaining a healthy weight
  • Food cravings
  • Lack of energy and fatigue
  • Poor health
  • Reduced life span


essential nutrients for life


So how does protein help our diet?

functions of protein


What should our daily intake of protein be?

protein requirements


Which foods contain the fibre we need in our food.

how much fibre is there in food


An important question that you need to address

question 1


Your daily intake should be eight glasses of water, how many do you drink?



Food composition


Macro and micro nutrients


• Essential nutrients for life include: fats, proteins, carbohydrates, water, roughage (fibre), vitamins and minerals
• The macronutrients are required in large amounts and include: fats, proteins and carbohydrates
• The micronutrients are required in much smaller amounts



• Protein is required for growth and repair of tissue as well acting as: enzymes, carriers, hormones, immunity, buffering, etc…
• Proteins are made of chains of amino acids called polypeptides and amino acids can be classified as either essential, conditionally essential or non-essential. There are 21 in total.
• World Health Organisation recommends a daily intake of 0.75g of protein / kg body weight
• Protein can be found in animal derived sources (high biological value) and plant derived sources (low biological value)
• Protein sources include:




• The functions of fat include: an energy supply for cells 9Kcals/ g (38 KJ), to provide essential fatty acids, to act as a carrier for fat soluble vitamins (A,D,E,K) and antioxidants, to insulate the body and provide a reserve of energy, to protect the organs, to form brain tissues, nerves cell membranes,
required for making hormones and prostaglandins
• (WHO) recommend a daily fat intake of 20-35% dietary energy
• Sources of fat include: meat, fish, eggs, oils, nuts and seeds, some fruits and vegetables and many processed foods


• The functions of carbohydrate include:
• primary source of energy especially for the brain and nervous system, WHO RDA – 35 – 50% of dietary energy, protein sparing role, prevention of ketosis, maintenance of blood glucose levels
• Carbohydrates can be simple (sugars) or complex (starch and cellulose) in nature

• Insoluble fibre passes through the body undigested and prevents constipation
• Soluble fibre helps to lower bad cholesterol
                                                                                Grams of fibre in food



Micronutrients include both vitamins and minerals

• Vitamins can be either water soluble (B and C) or fat soluble (A, D, E and K)






                                                                    Water soluble vitamins are outlined below

• Deficiencies of water soluble vitamins include: Beri-Beri (B1 – Thiamine), Ariboflavinosis (B2 Riboflavin), Pellagra (Niacin), Spina Bifida / Megaloblastic anaemia (Folate) and Scurvy (Vitamin C)
• Minerals include: Calcium, phosphorous, magnesium, sodium, potassium, iron, zinc, copper, chromium, manganese, selenium, fluoride, Iodine

This site is dedicated to providing an insight into Health and Nutrition.

Perhaps you will take on board some of the information and find it of value in your everyday life.

So why is nutrition, (the process of providing or obtaining the food necessary for health and growth), so important to everyone?

In order to maintain good health throughout our lives, nutrition is a paramount factor. If you do not have the required nutrition then you can expect to be more liable to contracting both minor and major disease. Other worrying aspect are the very real possibilities of your physical and mental development being impaired, and not least reduced productivity.

Your fuel for life is the nutrition from the food you eat and drink, nutrition provides so many benefits to you, boosting your immune system, physically and mentally (this is most appreciated by the sportsmen and women among us, enhancing performances), in an age when looks are of great importance in life, nutrition delays ageing, protects teeth and gums, fights against and prevents disease, gives energy to live your life and not least maintains a healthy weight.

Nearly all diets will work short term, many with undesirable side effects, but how long does the weight loss last? Weight yo yo’s as soon as you stop the diet and usually more weight is put on than lost! Good nutrition is the alternative if you never want to diet again.

Do not make the mistake of thinking that all nutrition and foods are always good for you excess is nearly always detrimental. Malnutrition (that is to say over and under nutrition) is a huge problem globally.

Under nutrition

  • From a lack of the necessary energy, protein or micro nutrients required by the body for good health, known as protein-energy malnutrition.

  • Micronutrient deficiencies occur when the body lacks one or more micro nutrients resulting in deficiencies which usually affect growth and immunity e.g. anaemia (iron deficiency)

  • Causes of under nutrition: lack of knowledge, fad diets, disease and illness, life cycle changes, poverty, inadequate diets…

  • Signs of under nutrition:

o Unplanned weight loss

o Weak muscles and/or loss of muscle

o Feeling tired all the time

o Low mood

o Increase in illnesses or infections

o Slow recovery from illness

o Failure to grow at the expected rate

o Changes in behaviour such as appearing unusually irritable, sluggish or anxious

842 million people globally, mostly in developing countries suffer from under nutrition and 1 in 3 child deaths are related to under nutrition

Iron deficiency anaemia can occur when the body has a lack of red blood cells or haemoglobin to transport oxygen to the cells of the body – most common cause lack of iron in the diet

Consequences include: fatigue, dizziness, rapid heartbeat, pallor and breathlessness

Those at risk include: Infants > 6months and toddlers, menstruating women, pregnant women, vegetarians, diets lacking in Vitamin C, people with malabsorption or pathological blood loss

Iron rich foods include: dark leafy greens, eggs yolks, broccoli, poultry, quinoa, red meat, shellfish, grains, dried fruits, lentils

Vitamin C helps the body absorb iron more efficiently

Over nutrition can lead to: Obesity, Type 2 Diabetes, Cardiovascular Disease


The causes of Obesity (“abnormal or excessive fat accumulation that may impair health”) are numerous and complex and include:

causes of obesity

Obesity health implications include: stroke, heart disease, pancreatitis, female disorders, arthritis, inflamed veins, gout, cancer, gallstones, liver disease, lung disease, sleep apnoea


Diabetes is a chronic disease that occurs when the pancreas does not produce any/enough insulin or when the body cannot use the insulin that it produces 

There are 2 primary forms of diabetes Type 1 and Type 2

diabetes 1 and 2

Symptoms include: frequent urination, excessive thirst, extreme hunger, unexplained weight loss, extreme tiredness, irritability, blurred vision, slow healing cuts…

Cardiovascular Disease

Cardiovascular disease is a group of disorders of the heart and blood vessels and is the number 1 killer globally.


Risk factors include: unhealthy diet, physical inactivity, tobacco use, excessive alcohol, genetics,

An unhealthy diet + an inactive lifestyle can lead to elevated blood pressure, blood glucose and blood lipids as well as overweightness or obesity. This can indicate an increased risk of developing a heart attack, stroke of heart failure

A healthy diet and lifestyle can help to treat and prevent Obesity, Type 2 Diabetes and Cardiovascular Disease.

Good nutrition is extremely important to us all.