7x7 Fat-Reducing Plan

The 7x7 Fat-Reducing Plan

Monday

Breakfast

1 high-fibre muffin, with a scraping of margarine and Vegemite

1 glass of orange juice

Mid-morning snack

1 banana

1 orange or other fruit

Lunch

½ - 1 pitta bread with salad & ham

2 glasses of water

Mid-afternoon snack

1 small tub of low-fat yoghurt

Late-afternoon snack

1 apple

Dinner

Large bowl of homemade vegetable soup with 2 pieces of bread

1 glass of water

Dessert

Fresh fruit salad

Tuesday

Breakfast

Small bowl of oats, with low-fat milk

1 glass of orange juice

Mid-morning snack

1 banana

1 orange or other fruit

Lunch

Bowl of spicy broth with 1-2 pieces of bread

2 glasses of water

Mid-afternoon snack

1 slice of fruit bread

Late-afternoon snack

1 small tub of low-fat yoghurt

1 mandarin

Dinner

2 servings of pulses, such as chickpeas and lentils, with rice

1 glass of water

Dessert

1 small scoop of low-fat ice cream

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