1 Pack All Bran / Special K + 1 small pack of oatmeal porridge 1 l lvetvrye Milk tea and coffee sev

1 small maize
spinach
2 slices of melon
30g cheese (preferably low fat cheeses, eg. Mozzerella, gift box vector ricotta, low-fat Edam) Food Group Portion sizes Meat and Meat Substitutes (all meat servings for cooked meat) 60-90g of lean meat (beef, lamb, pork, or ostrich) 60 - 90g chicken (skinless) 60-90g fish (not fried in oil) 1 egg: hard boiled or poached 60-90g soya mince cup cooked legumes exchanges: 30g tuna in water, canned 1 low fat vienna sausage 1 slice lean ham fat and fat substitutes 5ml accumulated oil 3 t. 3 rounded teaspoon avocado. 10 10 olive peanut peanuts, nuts 5 different type 2E salad oil (low fat) 1tsp margarine 3 level t. low-fat cheese spread 4 Half a level t. low-fat mayonnaise or 1 rounded teaspoon. gift box vector regular mayonnaise
1 Pack All Bran / Special K + 1 small pack of oatmeal porridge 1 l lvetvrye Milk tea and coffee seven small containers nonfat / low-fat yogurt (with 625 ml) 1 Whole Wheat Bread 1 small soft margarine Meat 300 g lean beef 300g skinless chicken breast 120g Hake 140 g salmon / tuna / sardines Vegetables 1 small avo 2 onions 4 servings courgettes 2 prosies broccoli 2 carrots 2 servings of green beans 4 tomatoes and a packet of cherry tomatoes 2 potatoes 4 large mushrooms 1 cucumber spinase 1 can chickpeas 2 peppers 1 small bunch celery 2 lemons 1 small lettuce and cheese Carbohydrates gift box vector small container fat-free cottage cheese 90g Edam small packet of brown rice small packet pasta sauces Fresh Herbs and herb balsamic vinegar coopers gift box vector bbq sauce 2 packets kitsgroentesrp pepper basil thyme small can tomato parsley sweet sour sauce Canola oil for stir-frying peppadews
Day 1 - Monday Breakfast 1 cup whole wheat ontbytvlokkies cup fat-free milk 1 cup of tea or coffee Mid-morning 175 ml nonfat yogurt 1 glass of liquid Lunch or Light Meal Open sandwich with 2 slices whole wheat low GI bread 2 heaped tablespoons gift box vector fat-free cottage cheese 4-6 slices tomato 4-6 slices of cucumber onions, gift box vector red onions gift box vector or chives to taste 1 cup of tea or coffee late afternoon 1 medium fruit 1 glass of fluid Dinner or Main Meal Chicken stir-fry with: 140g chicken breast (skinless, 2 hands) 2 tsp olive / canola / sunflower oil onions, red / green peppers, zucchini, broccoli green beans / mangetout (season with herbs) 2 t BBQ sauce 1/3 cup cooked rice 1 glass of liquid and / or 1 cup of tea or coffee Practice Tip Week 1, Day 1: walk 5 minutes nice comfortable, and then another 5 minutes spirited, but you still need to step out with your partner can talk.
Day 2 - Tuesday Breakfast 2 slices whole wheat toast 30g medium gift box vector fat cheese (5-6 thin slices) 1 cup of tea or coffee Mid-morning 175 ml nonfat yogurt 1 glass liquid lunch or light meal 1 cup salad greens 1 boiled egg 1 slice whole wheat bread 1 medium fruit 1 cup of tea or coffee late afternoon 1 medium fresh fruit, or two halves dried fruit 1 glass of fluid Dinner or Main Meal Grilled fish fillet with 120g hake / king stone (2 hands) thyme, black pepper, lemon, garlic 1 medium baked potato 1k roasted vegetables ( tomato, zucchini, gift box vector onions, carrots, mushrooms with 2 teaspoons olive / canola / sunflower oil) 1 glass of liquid and / or 1 cup of tea or coffee Exercise, Week 1, Day 2: Walk 5 minutes gift box vector comfortably, then another 7 minutes spirited, but still talking with your walking partner. Or climb a flight of stairs one floor up and down.
Day 3 - Wednesday Breakfast 1 cup cooked oatmeal gift box vector porridge (sweetened with artificial sweetener) cup fat-free milk 1 cup of tea or coffee Mid-morning 175 ml nonfat yogurt 1 glass liquid lunch or light meal mixed salad with chickpeas or curry butter beans or baked beans in tomato or curry sauce. Recipe: lettuce, cherry tomatoes, green peppers, cup chickpeas, fresh coriander 2 tsp low-fat salad dressing / olive oil and balsamic vinegar 1 slice whole wheat bread, 1 cup of tea or coffee late afternoon 1 medium fruit 1 glass of fluid Dinner or Main Meal Beef stir fry: 150g lean beef sliced (2 hands) 2 tsp olive / canola / sunflower gift box vector oil, onions, red / green peppers, zucchini, broccoli, carrots, green beans 2 tsp sweet-and-sour sauce 1/3 cup cooked pasta (or brown rice) 1 glass liquid and / or 1 cup of tea or coffee GREEN AND HEALTHY Heleen Meyer www.heleenmeyer.co.za Nuts as part of a healthy lifestyle Nuts and seeds are ingredients that one would do well in your diet can include. Many people are unhappy extremely allergic to and then a man has a plan to make it, but generally, the health aspects of it quite high. The healthy fats in nuts and seeds is mainly gift box vector the reason why it should gift box vector be part of a balanced diet. It is also ideal snack food because it's easy to pack and with you too. You have only a small amount at a time to bring it to your advantage to work. Thus, only a small handful of almonds your blood sugar levels to rise around you by contributing to the next meal. Many people see the vetinho