SUNDAY MONDAY TUESDAY WEDNESDAY
H 2 O
Breakfast
Optional
snack
Lunch
Optional
snack
Dinner
Alcohol
Optional
dessert
Exercise
Plan your week,
W
OR
DS
SH
AN
NO
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LA
VE
RY
(D
IET
ITI
AN
)^ P
HO
TO
GR
AP
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G
ET
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IM
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ES
Wondering
what to eat
this week?
Try these
delicious
meal ideas
If you choose to drink, stick to 1-2 standard drinks per day. It’s also a good idea to
Aim for 20-60 minutes of moderate exercise each day.
Start each day with a glass of water. You should aim to have 6-10 glasses a day,
Endurance shake
(page 76)
Yoghurt with
berries, nuts &
seeds (page 73)
Berry & almond
milk smoothie
(page 76)
2 slices rye
sourdough topped
with 2 poached eggs,
1 cup baby spinach
and 6 steamed
asparagus spears
Apricot yoghurt
granola pots
(page 47)
1 slice grain toast
& 2 tsp 100% fruit
jam
Carrot &
pineapple muffin
(page 47)
Piece of fresh fruit
Toss together 1 cup
rocket, 100g cherry
tomatoes, sliced
cucumber & 95g can
flavoured tuna. Serve
with small grain roll.
Ploughman’s
lunchbox (page 46)
Sweet potato &
chickpea soup
(page 46)
Very easy pasta
salad (page 46)
& 1 small fruit
30g mixed nuts Raspberry
banana smoothie
(page 47)
1 fresh date & 20g
mixed nuts
Bean dip with vegie
sticks (page 47)
Honey soy beef
(page 27)
Pictured above
Mustard pork with
stir-fried greens
(page 28)
Pictured above
Chicken & vegie
pizza (page 27)
Pictured above
Italian eggplant
bake (page 39)
Pictured above
1 cup fresh fruit
salad
Cinnamon custard
plums (page 47)
60-second dessert Mango Weis bar
(page 73)
74 MARCH/APRIL 2019 diabetic living