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Updated 08 June 2016

10-day eating plan: Part 1 (day 1–10)

This is the detailed 10-day eating plan for the first 10 days.

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DAY 1

Breakfast
1c wholewheat breakfast cereal 
½c fat-free milk 
1c tea or coffee

Late morning
175 ml fat-free yogurt
1 glass of fluid

Lunch or light meal 
Open sandwich with
2 slices wholewheat bread
2 heaped tablespoons fat-free cottage cheese
4–6 tomato slices
4 –6 cucumber slices
1c tea or coffee

Late afternoon 
1 medium fruit
1 glass of fluid 

Dinner or main meal 
Grilled fish fillet: ±120g hake/kingklip 
Thyme, black pepper, lemon
1 medium baked potato
1c roasted vegetables (tomato, courgette, onions, carrots, mushrooms with 2 t olive/canola/sunflower oil)
1 medium fruit
1 glass fluid and/or
1c tea or coffee 

DAY 2

Breakfast
2 slices wholewheat toast
30g medium-fat cheese (5–6 thin slices)
1c tea r coffee 

Late morning
175ml fat-free yogurt
1 glass fluid 

Lunch or light meal
1c low-fat vegetable soup 
1 slice wholewheat bread
1 medium fruit
1c tea or coffee

Late afternoon
1 medium fresh fruit or 2 dried fruit halves
1 glass fluid

Dinner or main meal
Chicken stir-fry with
±140g chicken breast (skinless)
2t olive/canola/sunflower oil
Onions, red/green pepper,
Courgette, broccoli, green beans, mangetout (flavour with herbs)
2t BBQ sauce
1c cooked rice
1 glass fluid and/or
1c tea or coffee 

DAY 3

Breakfast
1c oats porridge
½c fat-free milk 
1c tea or coffee

Late morning
175ml fat-free yogurt
1 glass fluid 

Lunch or light meal
Mixed salad with chickpeas
Lettuce, cherry tomatoes, red peppers, ½c chickpeas, fresh coriander 
2t low-fat salad dressing/olive oil and balsamic vinegar
1 slice wholewheat bread
1c tea or coffee 

Late afternoon
1 medium fruit
1 glass fluid 

Dinner or main meal
Salmon and caper salad with
±140g smoked salmon
Lettuce leaves and fresh coriander,
Caper seed to taste
Lemon juice and fresh herbs
1 heaped tablespoon flavoured, fat-free cottage cheese
3 wholewheat crackers or 1 slice wholewheat bread
1 glass of fluid and/or 
1c tea or coffee 

DAY 4

Breakfast
1c wholewheat cereal   
½c fat-free milk 
1c tea or coffee 

Late morning 
175ml fat-free yogurt
1 glass fluid 

Lunch or light meal 
Open sandwich with
2 slices wholewheat bread
5 heaped teaspoons avocado
Rocket leaves and peppadews
1 medium fruit
1c tea or coffee 

Late afternoon
1 medium fruit
1 glass fluid 

Dinner or main meal 
Beef or pork stir fry:
±150g lean, cubed beef/pork
2t olive/canola/sunflower oil
Onions, red/green peppers,
courgettes, broccoli, carrots, green beans
2t sweet-and-sour sauce
1c cooked couscous
1 glass fluid and/or 
1c tea or coffee 

DAY 5

Breakfast
2 slices wholewheat toast
30g medium-fat cheese
tomato
1c tea or coffee 

Late morning 
175ml fat-free yogurt
1 glass fluid 

Lunch or light meal
1c low-fat vegetable soup 
1 slice wholewheat bread 
1 medium fruit
1c tea or coffee 

Late afternoon
1 medium fresh fruit or 2 dried fruit halves
1 glass fluid 

Dinner or main meal
±150g fillet steak
1 medium cooked potato (skinless), cooked with onions and fresh parsley 
2 large brown mushrooms filled with spinach and roasted 
Tomato and cucumber salad
1 glass of fluid and/or 
1c tea or coffee 

DAY 6

Breakfast
1c wholewheat cereal 
½c fat-free milk 
1c tea or coffee

Late morning                                                                                                          
175ml fat-free yogurt
1 glass fluid 

Lunch or light meal
Open sandwich with
2 slices wholewheat bread
2 slices low-fat chicken
4–6 slices tomato
Lettuce
20g medium-fat cheese
1c tea or coffee 

Late afternoon                                                                                                                         
1 medium fruit
1 glass fluid  

Dinner or main meal
Italian pasta with onions (fried in a little water)
tomato puree, fresh basil leaves, cherry tomatoes, 30g mozarella
½c butter beans or chickpeas
1c cooked pasta
Mixed salad with tomato, lettuce, cucumber, celery, red pepper
1 medium fruit
1 glass fluid and/or 
1c tea or coffee 

DAY 7

Breakfast                                                                                                                             
2 slices wholewheat toast
30g medium-fat cheese
1c tea or coffee

Late morning                                                                                                                           
175ml fat-free yogurt
1 glass fluid 

Lunch or light meal
1 medium baked potato filled with one heaped, flavoured, fat-free cottage cheese
Mixed salad with tomato, lettuce, cucumber, celery, red pepper
1c tea or coffee 

Late afternoon                                                                                                                          
1 medium fruit
1 glass fluid 

Dinner or main meal
Roasted fish fillet:
±120g hake/kingklip
thyme, black pepper, lemon
1 small cooked/grilled mealie, stir-fried carrots, green beans and red pepper with 2 t olive/canola/sunflower oil 
1c fresh fruit salad 
1 glass fluid and/or 
1c tea or coffee 

DAY 8

Breakfast                                                                                                                                 
1c oats porridge
½c fat-free milk
1c tea or coffee 

Late morning                                                                                                                         
175ml fat-free yogurt
1 glass fluid 

Lunch or light meal 
Open sandwich with
2 slices wholewheat bread
2 slices low-fat ham
4–6 slices tomato
20g medium-fat cheese
lettuce, fresh basil
1c tea or coffee 

Late afternoon                                                                                                                         
1 medium fruit
1 glass fluid

Dinner or main meal 
Smoked chicken pasta with
±100g cut smoked chicken breast
1c roast vegetables (tomato, courgettes, onions, carrots, fresh rosemary with 2 t olive/canola/sunflower oil) 
1c cooked pasta
1 medium fresh fruit or 2 dried fruit halves
1 glass fluid and/or 
1c tea or coffee 

DAY 9

Breakfast                                                                                                                                  
1c wholewheat cereal
½c fat-free milk 
1c tea or coffee 

Late morning                                                                                                                         
175ml fat-free yogurt
1 glass fluid 

Lunch or light meal 
1 c low-fat vegetable soup 
1 slice wholewheat bread
1 medium fruit
1c tea or coffee

Late afternoon                                                                                                                         
1 medium fruit / 2 dried fruit halves 
1 glass fluid 

Dinner or main meal 
Frittata with 2 eggs, chopped spring onions/onions, red pepper, chives, tomato, fresh coriander
2t olive/canola/sunflower oil
1 slice wholewheat bread
1 glass fluid and/or 
1c tea or coffee 

DAY 10

Breakfast                                                                                                                                  
2 slices wholewheat toast
30g medium-fat cheese
tomato
1c tea or coffee 

Late morning                                                                                                                           
175ml fat-free yogurt
1 glass fluid

Lunch or light meal 
Open sandwich with 
2 slices wholewheat bread
2 heaped tablespoons fat-free cottage cheese
4–6 slices tomato
4 –6 slices cucumber
1 medium fruit
1c tea or coffee 

Late afternoon                                                                                                                         
1 medium fresh fruit or 2 dried fruit halves
1 glass fluid 

Dinner or main meal 
±150g fillet steak
1 cooked medium potato
Stir-fry with onions, green beans and mushrooms with 2 t olive/canola/sunflower oil 
Mixed salad with tomato, lettuce, cucumber, onions, celery, red pepper 
1 glass fluid and/or 
1c tea or coffee 

Afterwards, follow the eating plan for days 11–20, and repeat and alternate for 8 weeks. 

 
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