Updated 08 June 2016

The PlusMinus eating plan for everyone

Read more about the PlusMinus eating plan.


The PlusMinus eating plan is scientific and proven, and you can lose from 10 to 24kg (if you're seriously overweight). Here's your plan in a nutshell. If you put all the food you would eat every day on a table, it will consist of the following (or corresponding exchange portions):


5 portions carbohydrates for women; 7–8 for men, children and teenagers 


3 fist-sized vegetable portions; 4–6 for men, children and teenagers


2–3 fist-sized fruit portions; 4 for men, children and teenagers  


2–3 cups skim milk (in your porridge, tea, coffee or in a glass); a minimum of 3–4 portions of dairy per day for children, teenagers and active men


2 palm-size portions of protein like lean meat; 3 portions for men taller than 1,7 m, children and teenagers


2–3 portions per day

Week 1

Eat breakfast, lunch and supper with snacks in the late morning and afternoon. Weight-loss drinks and diet pills are taboo. 

Week 2

Make sure you eat at least 2 pieces of fruit per day. No cookies, cake, rusks, puddings, chocolate or other sweet foods (except for the one portion allowed per week). 

Week 3

Eat 3–5 or even more portions of vegetables per day, and eat as many colours as possible. Remember that potatoes, mielies and sweet potatoes count as carbohydrates. Eat battered deep fried food only once a week.  

Week 4

Eat 3 portions fat-free dairy per day.

Week 5

Eat 200g (as large as your palm) of protein per day. You can have red meat on the menu 3 times a week and chicken or fish the rest of the time. Cut all visible fat off the meat. 

Week 6

Eat 4–6 portions low-GI carbs per day.

Week 7

Don't eat more than a teaspoon oil/fat per day.

Source: Irene Labuschagne, dietitian at NICUS (Nutrition Information Centre of the University of Stellenbosch) and


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