Breakfast:
Fruit or fruit juice (1 orange or 1 glass of orange juice).
Cereal with milk and sugar (1/2 mug of morning meal grain or gruel, with 1/2 cup of full-cream milk and also 2 t of sugar or honey, or 1 tablespoon of raisins).
Steamed egg or bacon or sausage (fry bacon or sausage in non-stick pan).
Wholewheat salute or roll with butter and also jam (1-2 slices of salute or rolls with 30g polyunsaturated margarine and also 1-2 tbsps of jam, honey or marmalade).
Drink (1 cup of coffee or tea with full-cream milk as well as 2 t of sugar).
Early morning tea:.
Milky beverage (coffee made with 1/2 cup of full-cream milk and also 2 t sugar).
or.
Smoothy (process full-cream milk with fruit and also honey in 1 glass– see dish suggestions below).
or.
Fruit juice with treat (1 glass of fruit juice with 30 g peanuts or dried fruit or a power bar).
Lunch:.
Soup (1/2 cup).
Meat, fish or fowl (120 g section).
Potato (1 big potato or sweet potato, or rice or pasta).
Veggie or salad with dressing (1/2 mug of cooked veggies or 1/2 mug of salad with 1 T of salad clothing or mayonnaise).
Pudding (1/2 cup of boiled, sweetened or container fruit with 1 scoop of ice cream or 1/2 mug of custard).
Roll with butter and cheese (1 whole-wheat roll or 2-3 whole-wheat biscuits with 2 t polyunsaturated margarine and also 30g of cheese).
Drink (1 mug of coffee or tea with full-cream milk and also 2 t of sugar).
Five-o’clock tea:.
Sandwiches with dental filling (2 pieces of whole-wheat bread with 2 t polyunsaturated margarine and also 2 T peanut butter or cream cheese with cut nuts or egg mayo).
or.
Cake or biscuits (1 piece of cheese cake or 2-3 delicious chocolate digestive system biscuits).
Tea with milk and sugar (1 cup of tea with full-cream milk as well as 2 t of sugar).
Supper:.
Fruit juice (1 glass).
Meat or fish or cheese or eggs (90 g part or 1-2 eggs).
Veggie or salad with dressing (1/2 mug of prepared vegetables or 1/2 cup of salad with 1 T of salad dressing or mayonnaise).
Starch (1/2 cup of prepared rice or pasta or potato).
Dessert (1/2 mug of rice or tapioca dessert or ready-to consume puddings or 2 scoops of ice cream).
Beverage (1 mug of coffee or tea with full-cream milk and also 2 t of sugar).
Going to bed:.
Milk beverage (1 cup of Milo or Ovaltine made with full-cream milk) Biscuits (2-3 biscuits).
Nutrient composition.
The diet regimen outlined over must give 12 600 to 14 700 kJ or 3000 to 3500 cal a day, as well as 100 to 120 g of healthy protein. All various other nutrients are offered.
It is estimated that an individual consuming this diet plan would acquire 1 to 1,5 kg each week.
Tips for making smoothies.
To make scrumptious smoothies, utilize the following:.
1-2 fruits (peeled off apples or mashed bananas, combined with 1 T of lemon juice to stop fruit from discolouring, or apricots, mangoes or fresh berries, or any other fruit in season).
1 cup of full-cream milk.
2 T whole-milk powder.
2 t sugar or honey.
Place active ingredients in blender or food processor. Mix till smooth and serve ice cold.
My favorite smoothie:.
1 ripe avocado (peel, remove pip as well as mash with 1 T lemon juice to prevent discolouration).
1 mug of full-cream milk.
2 t honey.
Location components in mixer. Blend till smooth, chill till ice cold and also serve with a pinch of nutmeg on top.
