Create your own 7 Day Meal Plan

Pat's 7 Day Meal Plan

DAY Early morning snack Breakfast Snack Lunch Snack Dinner
1 - Tuesday 2 x Slices of cheese 3 eggs, any style served with slices of cucumber & tomato cubes 50  - 80 gram Biltong/Droë wors Romans chef salad without the croutons Left over from lunch Steak with brie cheese & green veggies
2 - Wednesday 2 x small sausages or meatballs 2 eggs, 3 rashers of bacon with grilled tomato 2 x small sausages or meatballs KFC - 2 piece chicken without the skin 2 x small sausages or meatballs Pork chop with green veggies
3 - Thursday 2 x Slices of cheese 2 small fish (haddock) with grilled tomato and feta cheese 2 x Slices of cheese Cold meat with tomato and cucumber 2 x Slices of cheese Mince meat with melted cheese, green salad with avocado 
4 - Friday 2 x small sausages or meatballs 3 eggs omelet with ham, cheese and tomato 50  - 80 gram Biltong/Droë wors McDonald - 2 cheese burgers without the bread & 5 strawberries 2 x small sausages or meatballs Oven baked chicken (skinless) with 1 x small gem squash (pumpkin)
5 - Saturday Slices of cold chicken 2 weigh less Vienna's with slice cucumber and tomato  Slices of cold chicken Thai chicken fillet with broccoli and green curry 5 x cashew nuts Braai, chop, boerewors with oven baked veggies
6 - Sunday 2 x small sausages or meatballs Egg casserole with cheese, Vienna's and green peppers 2 x small sausages or meatballs Roast with green veggies, pumpkin and salad 2 x Slices of cheese Left overs from lunch
7 - Monday 2 x slices of cold meat (roast) 3 eggs omelet with ham, cheese and tomato 2 x Slices of cheese Tuna salad with greens and tomato  50  - 80 gram Biltong/Droë wors Oven baked fish with steamed veggies & 1 x small gem squash
Green veggies Broccoli, spinach and cabbage

Body-for-Life 7 Day Meal Plan

DAY
7:00am
10:00am
1:00pm
4:00pm
7:00pm
10:00pm
1 Six egg-white omelet, 1/2 cup (dry measure) oatmeal, prepared with water Nutrition Shake Grilled fresh tuna with broccoli and roasted new potatoes Nutrition bar Eye of round steak with sweet potato and green beans Cottage cheese with blueberries
2 Breakfast wrap (low-fat sausage, scrambled egg whites, low-fat cheese, salsa, whole wheat tortilla) Ready-to-Drink Teriyaki salmon with cooked spinach and brown rice Nutrition Shake Pork tenderloin with asparagus and baked potato Cottage cheese with strawberries
3 Egg-white pancakes (six egg whites, 1/2 cup oatmeal, 1/2 T pancake mix, mix in blender), serve with sugarless fruit spread Nutrition Shake Chicken fajita wraps (grilled chicken breast, grilled vegetables and a whole wheat wrap) Ready-to-Drink Sushi made with brown rice, seaweed salad Green salad with cottage cheese
4 Scrambled egg whites, one slice whole wheat toast Ready-to-Drink Southwest chicken salad (chicken, lettuce, brown rice, black beans, tomatoes, onions, avocado) Nutrition bar Tofu-vegetable stir fry with brown rice Cottage cheese and grapes
5 Six egg-white omelet, oatmeal Nutrition Bar Turkey burger on whole wheat bun with lettuce and tomato Ready-to-Drink Grilled salmon with cucumber-dill dressing, green salad and baked potato Cottage cheese with an apple
6 Egg-white pancakes (see Day 3); sugarless fruit spread Nutrition Shake Chili (made with lean ground turkey, kidney beans, salsa), green salad Nutrition Bar Rosemary chicken with mushroom gravy, snap peas and whole wheat pasta Cottage cheese and yogurt
7 FREE DAY FREE DAY FREE DAY FREE DAY FREE DAY FREE DAY

Replace this...
with this
whole milk skim (0%), low-fat (1%), reduced fat (2%)
ice cream low-fat/fat-free yogurt or ice milk or sorbet
cheese reduced fat cheese
pasta with white (cheese) sauce pasta with marinara (vegetable) sauce
bacon or sausage Canadian bacon or lean ham
eggs egg whites or egg substitutes
croissants, brioches hard French rolls or soft "brown-n-serve"
white bread whole-wheat
cake (pound, chocolate, yellow) angel food or gingerbread
cookies reduced fat, ginger snaps, fig bars
mayonnaise reduce calorie, fat-free or mustard
regular salad dressings reduced fat/calorie dressings
guacamole salsa
creamed soups broth-based soups
butter, oil or shortening non-stick cooking spray, applesauce or prune puree

Sample low fat diet plan

Quick - Fast Weight Loss Diet (1300 Calorie)

When selecting a low fat diet plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below. 

Nutritional and Low Fat Diet Guidelines

  1. Commit to consuming 4 - 6 small meals and snacks everyday.
  2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
  3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
  4. Eat your foods slower.
  5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
  6. Avoid foods that are high in fat and calories.
  7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
  8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample low fat diet plan (1300 calories).

Breakfast
  Amount Item Protein Carbs Fats Calories
  12 ounces coffee-w/caffeine 0.4 1.4 0 8
  1 each Bagel-plain, Lenders Bake Shop 8 42 2 210
  2 tbsp Peanut butter- creamy 8.6 5.7 16.4 190
  1 tbsp Cream, fluid, half and half 0.44 0.65 1.73 19.55
  Total: 17.44 49.74 20.12 427.55
AM Snack
  1 each apple-medium with peel 0.3 21.1 0 81
  Total: 0.3 21.1 0 81
Lunch
  3 ounces chicken breast/ white meat 26.4 0 3 140.25
  12 ounces Coca cola- diet w/ caffeine 0 0.4 0 0
  .25 cup Croutons-plain 9 5.5 0.5 30.5
  1 large Salad-lrg. Garden w/tomato and onion 2.6 19 0.8 98
  4 tbps Thousand island-reduced cal. Kraft 0 12 4 80
  Total: 38 36.9 8.3 348.75
PM Snack
  1 each apple-medium with peel 0.3 21.1 0 81
  Total: 0.3 21.1 0 81
Dinner
  3 ounces chicken breast/ white meat 26.4 0 3 140.25
  1 cup pasta, corn cooked 3.68 39.07 1.07 176.4
  1 small salad-sm. Garden w/tomato, onion 1.3 9.5 0.4 49
  2 tbps thousand island- reduced cal. Kraft 0 6 2 40
  Total: 31.38 54.57 6.42 405.65
 
  Grand Total: 87.43 183.42 34.85 1343.95
 

Grocery List

Food
Quantity
Apple - medium with peel 14 each
Bagel - plain 7 each
Chicken Breast / White Meat 42 ounces
Coca Cola - diet 84 ounces
Cream, fluid, half and half 7 tablespoons
Croutons - plain 2 cups
Pasta, corn, cooked 7 cups
Peanut butter - creamy 14 table spoons
Salad - large garden 7 large
Salad - small garden 7 small
Thousand island - reduced cal. 42 table spoons

Download Sample low fat diet plan