SAMPLE MEAL PLAN

Breakfast:

• ½serving fruit e.g. ½ orange or tangerine/ ¼ pawpaw/ ½ mango/1Small banana
• 1 egg boiled or poached [Maximum of 2 per week]
• 2 slices brown bread with a scrape of margarine/ 1 small sized potato
• I cup of tea with skimmed milk/ oats
• [1 lemon or orange and ½ a glass of milk [skimmed]

 Lunch:

• Clear soup [if available] or 1 glass water
• 2 or 1 cup of boiled or grilled or roasted or stewed with 1 Tbs. of liquid
• Vegetable oil - meat/fish/chicken [without skin]/1 cup or 2 Tablespoons [Tbs.] mixed vegetables /pulses or lentils   e.g. red
• Beans, soya beans, black beans, nyoyo, kidney beans etc.
• ½ cup or 1 sv. of rice/matoke/ugali/mashed potatoes/1 small Chapatti
• Large portion of vegetables steamed with 1 tsp. of liquid sun flower oil –
• Cabage/peas and carrots
• ½ serving fruit e.g. ½ orange or tangerine/ ¼ pawpaw/ ½ mango, 1Small banana

Dinner

•  clear soup [if available] or 1 glass water
• 2 or/1 cup of meat/fish/chicken [without skin]/1 cup or 2 Tbs Githeri/mixed vegetables
• ½ cup or 1 Tbs. of rice/matoke/ugali/mashed potatoes/1 small chapatti
• Large portion of vegetables
• ½ serving fruit e.g. ½ orange or tangerine / ¼ pawpaws/ ½ mango, 1 small Banana
• A serving of friuit, milo with skimmed milk /1 glass skimmed milk, handful of nuts

Note: - Avoid sugar or sugary foods e.g. jam, honey, biscuits, sodas e.g. coke, fanta, sprite etc.

• Avoid fried foods and use as little margarine at the table and cooking
• Fat as possible.
• Ensure you take fresh fruit and vegetables at each meal, ensure a Green leafy vegetable such as spinach, are taken daily.
• Reduce salt intake and avoid added table salt.
• Take no more than 1 pint [2 glasses] of skimmed milk per day in your
• Tea and at least 6 – 8 glasses of water daily.

 Tip:

 Try to ensure that your meals are taken regularly everyday, when

Hungry consume a health snack e.g a fruit or nuts.

REMEMBER to incorporate you exercise program into your day e.g. 30

Min brisk walking at least 3 times a week [Target DAILY]