SUNDAY MONDAY TUESDAY WEDNESDAY
H 2 O
Breakfast
Optional
snack
Lunch
Optional
snack
Dinner
Alcohol
Optional
dessert
Exercise
Plan your week,
WORDS
SHANNON LAVERY (DIETITIAN
PHOTOGRAPHY
GETTY IMAGES
Chickpea and
vegie pitas with
creamy avocado
dressing (page 49)
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 have 6-10 glasses a day,
Homemade
yoghurt (page 42)
with ½ cup natural
muesli
2 slices soy linseed
bread with ½ small
avocado and
1 Tbsp pepitas
(pumpkin seeds)
Spiced porridge
with pecans
(page 64)
2 poached eggs,
2 slices multigrain
bread with ¼ small
avocado and
4 cherry tomatoes
1 slice grainy bread
with 1 Tbsp natural
peanut butter
Rhubarb and oat
muffins (page 61)
1 piece seasonal
fresh fruit
Toasted chicken,
spinach and
mustard
sandwich
(page 73)
Orange and
saffron fish soup
(page 32)
Cherry berry
smoothie (page 60)
Thai chicken
wings with
peanut
sauce
(page 49)
1 piece seasonal
fresh fruit
2 fresh dates Nutty chocolate
muesli bar
(page 62)
2 rye Cruskits and
40g reduced-fat
cheddar
Crumbed chicken
with roasted
vegetables
(page 79)
Pictured above
Meatballs with
roasted green
beans and
potatoes (page 79)
Pictured above
Mac and cheese
with broccoli
(page 79)
Pictured above
Tomato & seafood
stew with roasted
garlic toasts
(page 71)
Pictured above
1 cup warm
skim milk with
2 tsp Milo
1 cup fresh
fruit salad
5 canned peach
pieces with ½ cup
low-fat custard
1 cup fresh fruit
salad
88 JULY/AUGUST 2018 diabetic living