Meal Plan For Good Heart

Debby Watkins
Clinical Dietitian lPr no: 0146315

Room D42, Life Fourways Hospital, Cnr Cedar Road and
Cedar Ave
Fourways
PO Box 781 491 l Sandton l 2146
Cellular: +27 83 397 2422
E-mail: debby@clinicaldiets.co.za
Meal plan and exchange sheets:
PATIENT NAME: Mr Ambekar
This meal plan has been worked out especially for you. Foods are grouped according to nutrient value. It is of utmost importance
for you to try and stick to the portion sizes and lay out of meals to facilitate blood glucose control. On occasion you may replace a
milk exchange with a protein exchange or a fruit exchange with a starch exchange. Vegetables are considered free foods – so
remember to eat them.
RULES:
1. All meat products and dairy need to be as low in fat as possible, remove all visible fat prior to cooking
2. Do not make use of additional oil, margarine, butter, mayonnaise or any other fats, other than those included in the plan
below
3. Vegetables other than mealies, potato and sweet potato, are considered free, eat as many as possible, do not add fats or
sugar
4. Worcestor sauce, soya sauce, tomato sauce, chutney, balsamic vinegar and herbs may be used
5. Sweetener in the form of sucralose (Hullett’s Equi Sweet Green) or Xylitol may be used freely, you may also make use of
diabetic jam. Marmite, bovril and fish paste are free to be used
6. Stick to your portions as best you can
7. Never skip meals or snacks
8. Drink plenty of water, you may also have diet drinks
9. Measurements: 1 c = 250 ml, ½ c = 125 ml, 1 T = 15 ml, 1 t = 5 ml
10. GOOD LUCK!
BREAKFAST
Choose 1 exchange from the milk list
1 cup low fat milk

175 ml fat free / low fat natural yogurt
175 ml fat free sugar free yogurt
100 ml low fat flavoured yogurt
1 cup soymilk
1 matchbox size cheese
4 T low fat / fat free cottage cheese
2 T low fat cheese spread / cream cheese
1 egg
2 tablespoons peanut butter (low sugar/ low salt  normally has a yellow lid)
Choose 2 exchanges from the starch /fruit list
½ cup maize porridge cooled down

½ cup cooked Jungle or Bokomo oats
½ cup All Bran / Hi Fibre bran
¼ c Low GI muesli
25g Future Life
¼ c Pronutro wholewheat
1 weet bix with bran biscuits
½ packet Easy oats original flavor
1 slice low GI bread
1 roti
½ low GI roll
1 apple / pear / orange / banana / peach
½ mango
1 grapefruit
2 guava / kiwi / litchi / naartjie / plum
2 tablespoons raisins / sultanas
6 each apple rings dried
¾ cup fruit salad
2/3 cup blueberries
10 cherries
½ cup fresh/frozen berries (blackberry, youngberry, raspberry)
1 cup gooseberries, fresh or frozen
½ small wrap
Breakfast examples:
- 1 slice of low GI bread with 1 egg, and 1 chopped fruit
- ½ cup low GI muesli, with 175ml plain low fat yoghurt or milk
- Cook 50ml raw oats on stove with water and 1 grated apple. Once cooked a teaspoon of peanut butter and milk
- Soak 50ml of oats in 100ml water overnight. In the morning add ½ grated apple, 1 Tbsp raisins, 175ml plain low
fat yoghurt
- Smoothie made with: 1 frozen banana, ½ cup strawberries, 1 tsp peanut butter, 1 cup milk
- Smoothie, made with: 25g Futurelife, 1 portion fruit, 1 cup FF milk
- Smoothie, made with: 1 ½ cups fruit salad and 1 cup dairy (milk or plain yoghurt). You can also add some carrots
or any other vegetables
- 1 roti with curry using ½ cup cooked beans, and plenty vegetables
- 1-2 Roti with vegetables and 1 cup milk
LUNCH AND DINNER

For each meal, choose 2 starches, 1 protein, 2 fats, and plenty vegetables (1/2 plate)
Choose 3 exchanges from the starch list

½ cup porridge cooled down and reheated / Jungle or Bokomo oats
½ cup maize porridge cooled down and reheated
½ bread roll (whole wheat)
3 Provita
2 Ryvita / cracker bread
1 cup low fat soup
1 Roti
½ c pasta (durum wheat)
1/3 cup brown or basmati rice (spekko or tastic) / couscous / bulgur wheat
½ corn-on-the cob
½ cup mealie corns
½ sweet potato
½ potato / 1 baby potato (high GI options – eat with beans / lentils)
½ small wrap
-2-
Choose 2 exchanges from the protein list
4 tablespoons fat free cottage cheese / ricotta cheese / low fat cream cheese
1 egg boiled, grilled or scrambled
1 matchbox size piece of low fat cheese
4 slices shaved chicken / turkey or ham
½ chicken breast
60g hake / haddock / kingklip
4 tablespoons sardines in tomato sauce
¾ tin tuna in brine (drain salty water, pour another ¼ cup water into tin and drain again to get excess water off)
1 small pork chop (remove all visible fat)
½ cup beans, lentils, chickpeas (drain salty water, pour another ¼ cup water into tin and drain again to get excess water
off). This also counts as 1 starch
½ cup lean biltong (ostrich / venison)
4 tablespoons ostrich mince
½ palm size piece of ostrich fillet
2 slices roast beef / lamb
4 slices ham / cold meat
1/2 palm size piece of steak
4 tablespoons extra lean mince
50g salmon / trout
50g tuna / snoek
½ Out of the Oven fish portion
Choose 2 exchange from the fats list:
1 t avocado / olive / canola oil

1 t margarine (light or extra light)
5 olives (rinse off additional brine)
¼ avocado
5 nuts (unsalted)
1 T seeds
2 tablespoons hummus (low fat)
1 t lite salad dressing / mayonnaise
1 piece back bacon (occasionally, max 1 week)
2 tablespoons sauce or gravy (rather opt for home-made gravies or home-made tomato onion blends)
20g pesto
1 tsp sugar free peanut / nut butter
SERVE WITH VEGETABLES/ SALAD
Meal ideas:
- 2 slices seed bread, with 100g tuna, 1 Tbsp lite mayo, and chopped tomato and cucumber. 1 fruit
- 3 slices low GI bread with cottage cheese, basil pesto, and sliced tomato and cucumber. Extra salad/veg
- 2/3 cup cooked couscous with ½ cup chickpeas, ½ cup roast cherry tomatoes, 30g lite feta, and some chopped
basil
- Medium chicken breast (grilled), with 1 ½ cup whole wheat pasta, and 1 cup
steamed veg
- Salad made with 2 cups cucumber, tomato, and lettuce. Add 100g tuna, and 1 ½
cooked corn cut off the cob
-3-
- Curry made with 1 medium chicken breast or fish fillet, with 1 cup brown rice, and 1 cup cooked veg
- Curry made with ½ cup legumes, 1 Tbsp nuts, 2/3 cup brown rice, and plenty vegetables
- Small chicken breast or fish fillet grilled, with a 1 large roast sweet potato, and plenty salad/vegetables
- 1 piece grilled hake with 1 ½ steamed mealie, and half a plate steamed vegetables
- Curry made with 1 chicken breast, with 1 cup brown rice, and 1 cup cooked veg
- Curry made with ½ potato, small chicken breast or fish fillet, plenty veg, and 2 roti
SNACKS
Spread 1 milk/protein and 1 fruit throughout the day
Choose 1 exchange from the milk/protein list
1 cup low fat milk

175 ml fat free / low fat natural yogurt
175 ml fat free sugar free yogurt
100 ml low fat flavoured yogurt
1 cup soymilk
1 matchbox size cheese
4 T low fat / fat free cottage cheese
2 T low fat cheese spread / cream cheese
1 egg
2 tablespoons peanut butter (low sugar/ low salt  normally has a yellow lid)
Choose 1 exchange from the fruit list
1 apple / pear / orange / banana / peach

½ mango
1 grapefruit
2 guava / kiwi / litchi / naartjie / plum
4 tablespoons sugar free tinned fruit
2 tablespoons raisins / sultanas
6 each apple rings dried
¾ cup fruit salad
½ cup 100% fruit juice diluted with water
1 trufruit or safari bar
1 slimslab
1 digestive biscuit plain (2 times per week)
3 provita
2 ryvita
1 low GI cereal bar Date and Pecan (simply cereal- Balance bar)
2/3 cup blueberries
10 cherries
½ cup fresh/frozen berries (blackberry, youngberry, raspberry)
1 cup gooseberries, fresh or frozen
ADD SOME VEGGIE STICKS (Baby carrots, tomato, cucumber, celery, broccoli, sugar snap
peas etc.)
-4-

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Debby Watkins

Clinical Dietitian lPr no: 0146315

Meal plan and exchange sheets:

PATIENT NAME: Mr Ambekar

Choose 1 exchange from the milk list

1 cup low fat milk

Choose 2 exchanges from the starch /fruit list

½ cup maize porridge cooled down

LUNCH AND DINNER

Choose 3 exchanges from the starch list

1 slice low GI bread

Choose 2 exchange from the fats list:

1 t avocado / olive / canola oil

SERVE WITH VEGETABLES/ SALAD

Choose 1 exchange from the milk/protein list

1 cup low fat milk

Choose 1 exchange from the fruit list

1 apple / pear / orange / banana / peach

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