The Meal Planner is not a menu. You can use the Meal Planner to put your own menu together. You may not eat more or less than what is indicated in the Meal Planner. It is preferable to eat two meals per day and two small snacks in between. You are not on a diet.

EAT :

2 portions of starch, 1 portion of protein or 1 portion dairy products.

EXAMPLE :

(Put together your own menu from the portion list): 1 cup of cooked oats, half a cup of milk, artificial sweetener. Fruit or fruit juice, cereal and milk and sugar if desired.

EAT :

One portion of fruit, 1 portion of carbohydrates, and 1 portion protein.

EXAMPLE :

One apple, custard or fruit drink.

EAT :

Two portions of carbohydrates, 1-2 portions pf protein.

EXAMPLE :

One bowl Dal with rice, chapatti or plain Nan with curry, soup.

EAT :

1-2 portions of fruit.

EXAMPLE :

Small bunch of grapes and a pear.

EAT :

2portions of carbohydrates, 2 portions of protein, small portion of “limited” vegetables.

EXAMPLE :

1cup of brown rice, 2 small chicken thighs cooked without skin, big portion of green beans/ tomato/ onion mix, small portion of pumpkin with cinnamon and artificial sweetener.

EAT :

1 portion yoghurt.