7 days South African diet plan to lose weight fast

7 days South African diet plan to lose weight fast

Given the recent upsurge in lifestyle diseases, everyone needs a South African diet plan to lose weight fast. And due to the high cost of living, most weight loss enthusiasts are using banting recipes on a budget. This is a proven seven-day weight loss plan that will give you the desired results provided you turn this idea into a lasting habit or lifestyle.

7 days South African diet plan to lose weight fast

Image: pixabay.com, donateonedollar
Source: UGC

These meals are so convenient that you can even serve them when entertaining. One will hardly notice that they are taking a healthy regimen. Every meal is kilojoule controlled, and it takes all the food groups into account. From this seven day plan, you can systematically take it up to 28-day diet South Africa for longer lasting results.

  • 50 % carbs
  • 20% protein
  • 30% healthy fats

Main idea

  • Breakfast: Two starch + one milk protein ( 1050 kJ )
  • Lunch: one fat + two protein + a free salad ( 1067 kJ )
  • Dinner : one starch + two protein + one fat + two veg /salad ( 1380 kJ )
  • Snack: one fruit + one fat ( 460 kJ )

Cheap healthy eating plan South Africa

Monday

What is the best breakfast for weight loss?

Image: pixabay.com, dbreen
Source: UGC

Breakfast

Take Spicy Oats

  • One cup of cooked oats
  • One cup of fat-free milk
  • One teaspoon of honey
  • Cinnamon (to flavour)

Oats are quite high in fiber and can keep you full a longer period.

Breakfast Snack

  • One apple
  • Six whole almonds

Lunch

Chicken and a green salad

  • Two rice cakes
  • Two teaspoons of light salad dressing or one teaspoon of olive oil
  • 60 grams of chicken

For a salad, have cucumber, mushroom, green pepper, spring onion, lettuce and tomato

Lunch Snack

  • One small bunch of about 15 grapes
  • Six whole almonds

Dinner

The Moreish oven-baked fish

  • 70 grams of oven-baked fish
  • One cup of cooked vegetables
  • A half a cup of brown or basmati rice
  • One teaspoon of olive oil

Note: Vegetables are good for filling up when slimming. Whenever it reads vegetable, feel free to choose carrots, beetroot, greens, broccoli, cauliflower or aubergine.

Late night snack:

  • One cup of fat-free milk.
  • 12.5 grams of organic dark chocolate
  • 200 grams of fat-free yogurt

Tuesday

best weight loss program in south africa

Image: pixabay.com, silviarita
Source: UGC

Breakfast

Filling rice cakes

  • Four rice cakes
  • Two tablespoons of fat-free cottage cheese.
  • A quarter avocado

Snack

  • One small banana
  • One tablespoon of nut butter

Lunch

Quick tuna-salad sandwich

  • One slice of rye bread
  • A quarter avocado
  • 70 grams of tuna.

For a salad take mushrooms, cucumber, green pepper, tomato, lettuce, and spring onion

Snack

  • One apple
  • One teaspoon of nut butter

Dinner

Sweet potato and grilled chicken

  • 60 grams of grilled chicken
  • 1/3 cup of cooked sweet potato
  • One cup of cooked vegetables
  • One teaspoon of olive oil

Wednesday South African diet plan to lose weight fast

weighless eating plan

Image: pixabay.com, stevepb
Source: UGC

Breakfast

Creamy, spicy oats

  • One cup of cooked oats
  • Cinnamon to flavour
  • One teaspoon of honey
  • One cup of Bulgarian yogurt

Snack

  • Two naartjies
  • One tablespoon of seed mix

Lunch

Fresh chicken salad

  • 60 grams of chicken

A salad: tomato, spring onion, green pepper, lettuce, cucumber and mushroom

  • Two teaspoons of salad dressing
  • A half cup of basmati rice

Snack

  • 1/3 cup of green melon
  • One tablespoon of seed mix

Dinner

Savoury bean bake

  • 5ml of olive oil or canola
  • One peeled and chopped onion
  • Two 410 gram tins of baked beans (in tomato sauce)
  • Two hard-boiled eggs that are chopped
  • Two tablespoons of chopped parsley
  • Two grams of salt
  • Black pepper ( Freshly ground )
  • Two grams of marjoram
  • Three sliced tomatoes
  • 90 grams of mozzarella cheese
  • One slice of crumbled brown bread

Procedure

  1. Saute your onion and then and marjoram, parsley, pepper, salt eggs and beans.
  2. Place it in a greased ovenproof dish.
  3. Garnish with cheese, sliced tomatoes, and breadcrumbs.

Thursday

How can I lose 7 pounds in a week?

Image: unsplash.com, Louis Hansel
Source: UGC

Breakfast

Morning toastie

  • Two slices of rye bread
  • Three tablespoons of hummus

Snack

  • One ¼ cup of strawberries
  • Six whole almonds
  • One teaspoon of honey

Lunch

Wholesome wrap

  • One wholesome wrap
  • A small salad inside the wrap ( cucumber, lettuce, spring onion, green pepper, tomato, and mushrooms
  • 60 grams of beef
  • One tablespoon of light mayonnaise ( you can use sweet chilli sauce)

Snack

  • Two plums
  • Six whole almonds

Dinner

Lean cottage pie

  • Two heaped tablespoon mince( cook in a tomato sauce)
  • A half cup of mashed potato
  • One cup of cooked vegetables
  • One teaspoon of cooking oil

Friday

simple meal plan to lose weight

Image: pixabay.com, maklay62
Source: UGC

Breakfast

Healthy slice on the go

  • Two slices of rye bread
  • One tablespoon of almond butter

Snack

  • One cup of fruit salad
  • One teaspoon of nut butter

Lunch

Yummy baked potato

  • One medium baked potato
  • Four tablespoons of cottage cheese ( fat-free)
  • A quarter avocado or one teaspoon of olive oil

A salad: cucumber, tomato, lettuce, spring onion, green pepper, and mushroom

Snack

  • One cup of fruit salad
  • One teaspoon of nut butter

Dinner

Tasty tuna bake

  • One serving country-style tuna bake
  • 125 grams of durum wheat fussili noodles
  • 5 ml of olive oil
  • One peeled and chopped onion
  • 125 grams of sliced mushrooms
  • One tablespoon of flour
  • 15 ml of tomato puree
  • A half a cup of skimmed milk
  • Some dried basil
  • One gram of salt
  • Black pepper – freshly ground
  • 170 grams of drained tin tuna in brine
  • 60 grams of low-fat cheddar cheese
  • 10 grams of grated parmesan

Procedure

  1. Cook the pasta, sauté onion, and mushrooms, and then blend them in the flour and tomato puree.
  2. Mix them in the milk, pepper, salt and then stir until it thickens.
  3. Combine with tuna and pour into an oven-proof dish.
  4. Top up with parmesan and cheddar and then bake it for about 30 min.
  5. Serve with a mixed salad.

Saturday

best weight loss program in south africa

Image: unsplash.com, Brooke Lark's
Source: UGC

Breakfast

Creamy, spicy oats

  • One cup of cooked oats
  • Cinnamon for flavour
  • One teaspoon of honey
  • One cup of Bulgarian yogurt

Snack

  • A ¾ cup of pineapple
  • Six whole almonds

Lunch

Chicken Pasta

  • One cup of courgette pasta
  • One teaspoon of pesto
  • 60 grams of chicken

A salad: Cucumber, tomato, spring onion, lettuce, and mushroom

Snack

  • Two naartjies
  • Six whole almonds

Dinner

Sizzling steak

  • 60 grams of grilled grass-fed beef steak
  • One teaspoon of cooking oil
  • One cup of sweet corn
  • One cup of cooked vegetables

Sunday

South African diet plan to lose weight fast pdf

Image: unsplash.com, dylan nolte
Source: UGC

Breakfast

Veggie omelette

  • Two slices of glutten free bread
  • Three egg white omelette (add mushrooms, spring onion, and peppers)

Snack

  • One apple
  • One tablespoon of nut (or seed mix)

Lunch

Veggie Soup

  • 300 milliliters of vegetable soup
  • One slice of rye bread
  • Three tablespoons of low – fat hummus

Snack

One peach or a single cup of fruit salad

One tablespoon of nut (or seed mix)

Dinner

Chicken fry stir made with

  • 60 grams of chicken
  • Frozen stir fry veggie mix
  • One teaspoon of cooking oil
  • One tablespoon of sour and sweet sauce
  • A half cup of basmati rice

The above seven days regimen clearly show that a South African diet plan to lose weight fast is quite achievable. Try this out and thank us later.

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Source: Briefly.co.za

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