Start the week off with a stocked fridge and cupboard. Only stock healthy food which makes healthy cooking and eating easy!
WHOLE-GRAINS
- A loaf of whole-wheat / brown / rye bread
- Jungle Oats or high-fibre cereal (Weetbix, All-Bran)
- Popcorn kernels
- Whole-wheat Pitas / wraps
- Provitas
- Brown rice
- Pasta
VEGGIES
- A variety of seasonal and fresh veggies
- Carrots, broccoli, cauliflower, tomatoes, leafy greens, onions, mushrooms, cucumber, peppers, marrows
- Frozen vegetables are also allowed – Try avoid peas and corn as these are “starchy veg”
- Butternut / pumpkin / squash / potatoes / sweet potatoes
FRUITS
- variety of seasonal and fresh fruits
- Apples, pears, oranges, naartjies, melon, small bananas
- Avoid tinned / dried
DAIRY
- Low-fat / skim milk
- Low-fat / skim plain yoghurt
- Light coloured soft cheese (ricotta / mozzarella)
- Cottage cheese
FISH, CHICKEN, MEAT and LEGUMES
- Frozen hake portions / Smoked Salmon
- Pilchards / sardines / Tinned Tuna (in brine)
- Skinless Chicken Breasts
- Lean beef / ostrich mince
- Lentils / chickpeas / split peas / Beans (tinned or dried)
- Cold meats: roasted chicken / turkey
OILS / FATS
- Canola Oil
- Avocado
- Unsalted raw nuts
- Seeds such as Flaxseed
- Peanut butter (Oragnic / Black cat yellow lid)
- Flora ProActive Margarine
- Pesto
- Hummus
SPICES / SAUCES
- Avoid salt and stock
- Cumin, Coriander, Tumeric, Paprika, Cayenne Pepper, Cinnamon, Pepper (white / black)
- Ground mixed herbs, oregano
- Chilli powder, curry powder
- Lite Chutney / tomato sauce etc
- Low fat mayonnaise
GENERAL
- Coffee / Tea
