Your Portion Plan

Meal Planner 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 on the Meal Planner. It is preferable to eat two meals per day and two small snacks in between. You are not on a diet.

Breakfast:

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;

Mid-morning:

Eat: 1 portion of fruit, 1 portion of carbohydrates, and 1 portion protein.

Example: 1 apple; custard or fruit drink butter.

Lunch:

Eat: 2 portions of carbohydrates; 1 - 2 portions of protein.

Example: 1 bowl Dal with rice; chapatti or plain Nan with curry; soup.

Mid-afternoon:

Eat: 1 - 2 portions of fruit.

Example: Small bunch of grapes and a pear.

Avoid Supper:

Eat: 2 portions of carbohydrates; 2 portions of protein; small portion of “limited” vegetables.

Example: 1 cup 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.

Late night: Eat: 1 portion yoghurt.