Optifast Meal Plan
- IF YOU GET CONSTIPATED, USE BENEFIBRE (available in most pharmacies). Use as directed on pack.
- Drink water (2L/day) and diet soft drink ie, diet coke, (1x/day). No juice
- Coffee with skim milk/no sugar (1x/day)
730am Breakfast (300 CALORIES) (DRINK WATER BEFORE & AFTER)
- Optifast Bar or shake (made with water)
- Fruit (1) – preferably strawberries (max 1 punnet) or berries or 1 apple or 1 banana or 2 nectarines or ¼ Rockmelon or 1 orange
- Water/coffee/tea
10am Morning Tea (100 CALORIES)
- Fruit (1) (choose from list above) OR 1 TUB NESTLE DIET
- Coffee/tea/water
- Vegetables (cucumbers, tomatoes, carrot, celery – as much you like)
1pm Lunch (300 CALORIES) (DRINK WATER BEFORE & AFTER)
- Optifast Bar or shake (made with water)
- Water or diet soft drink
- Salad (as much as you like – Kraft free dressing only)
- Vegetables (cucumbers, tomatoes, carrot, celery, mushrooms, zucchini, – as much you like – cooked/baked/fried with no oil – you can add sweet & sour sauce, soy sauce etc)
3pm Afternoon Tea (100 CALORIES)
- Maximum 4 x rye 98% fat free cruskits with 2 slices of Kraft free singles (97% fat free)
OR
- Maximum 4 x rice cakes or corn thins with Philidelphia cream cheese 80% reduced fat varieties only
- Water/coffee/tea no sugar
NO LATER THAN 7pm Dinner (DRINK WATER BEFORE & AFTER DINNER)
- PROTEIN
- Lean meat/chicken (no skin)/fish (salmon is a good choose) – size of your palm only, grilled only
- CARBOHYDRATES
- ½ cup rice after its cooked or 1 cup pasta or 1 medium potato (baked, no oil) or 1-2 pieces bread (multi-grain bread)
- VEGETABLES – AS MUCH AS YOU LIKE
- YOUR PLATE SHOULD BE ½ VEGETABLES, ¼ CARBOHYDRATE, ¼ PROTEIN
- WATER/DIET CORDIAL/DIET SOFT
9PM Supper
- STRAWBERRIES/BERRIES/WEIGHT WATCHERS DIET JELLY/WATER
