MondayPnP Bran cereal with fat-free plain yoghurt and a sliced banana

TuesdayTomato and coriander breakfast scramble

WednesdayPnP Fruit Salad dressed with fat-free plain yoghurt and toasted almonds

ThursdayCinnamon French toast with berries

FridaySuper green smoothie

SaturdayBircher muesli with grated apple and blueberries

SundaySmoked salmon egg white omelettes

Scrambled eggs made in a non-stick pan, topped with freshly chopped coriander. Served on a slice of Albany Olde Cape brown seed loaf and 2 grilled tomato halves.

Sasko low GI seed bread dipped in whisked eggs mixed with cinnamon and cooked in a non-stick pan. Covered with a mixture of fresh blueberries and diced strawberries

Blend 1/2 a pear, 1/2 a Granny Smith apple, 1 kiwi fruit, 30g raw spinach, 4 mint leaves, 125ml PnP fat-free plain yoghurt and 125 ml ice.

1/4 cup of PnP oats and a pinch of cinnamon soaked for 15 minutes in 60ml fat-free milk,mixed with 60ml fat-free plain yoghurt and 1/4 of an apple, grated, topped with 2 tbsblueberries and raw flaked almonds.

An omelette prepared only from egg whites, grilled until slightly brown, filled with fat-free plain smooth cottage cheese, smoked salmon and fresh dill.

Midmorning Snack Ryvita light rye crispbread with PnP plain chunkyfat-free cottage cheese and sliced cucumber

Breakfast

PnP mango melon duo prepared fresh fruit

Real Foods soya and linseed corn thins with Black Cat sugar and salt-free peanut butter

PnP citrus bliss prepared fresh fruit

Unsalted peanuts and raisins

A small tub of PnP fat-free, plain yoghurt with sliced strawberries

PnP orange melon chunks

Lunch Crustless asparagus, leek and spinach quiche with Astoria rye bread and cabbage salad

Quinoa and lentil salad with hot smoked salmon

Mexican tomato and fennel soup served with Albany Olde Cape brown seed loaf

Dukkah chicken salad served with boiled baby potatoes

Salmon balls with coriander mango salsa served with rounds of boiled sweet potato and a green salad (lettuce, cucumber, spring onions, fat-free feta cheese) with balsamic dressing

Nutty caprese sandwich 3 Course Meal Option

Instructions for dishes that appear in bold dark green are available on the recipe card.

The cabbage salad - finely slice baby cabbage, spring onions, broccoli and mange tout peas and mix together. Dry-fry the pine nuts and add to vegetables. Dress with olive oil and balsamic

vinegar whisked together.

Instructions: Toast Sasko low GI seed bread until crispy. Mix together cottage cheese with some lemon zest. Layer on toast with basil leaves, sliced tomato and avocado.

Drizzle with balsamic vinegar.

Afternoon Snack Fresh raspberries or blueberries topped with PnP fat-free plain yoghurt

Carrot sticks with PnP plain fat-free chunky cottage cheese

Finn Crisp sesame and fibre crackers with home made hummus (Blend 200g canned chickpeas, drained and rinsed, 2 tbs lemon juice, 2 crushed garlic cloves, 1 tsp ground cumin, 100ml tahini, 4 tbs water to a thick puree. Drizzle with 2 tbs olive oil and sprinkle with 1 tsp paprika).

PnP snackpack dried apricots PnP prepared fresh pineapple PnP raw unsalted cashew nuts and PnP dried cranberries

PnP popcorn kernels popped using olive oil

Starter: Roasted quinoa peppers

Main Course: Citrus and coriander yellowtail served with wholewheat couscous and a mixed salad (lettuce, carrot, cocktail tomatoes, peppers, cucumber, fat-free feta cheese) with sliced avocado

Dessert: Lemon and orange mousse

DinnerGrilled tuna steaks with pineapple and citrus served with steamed rounds of sweet potato and a salad (baby lettuce leaves, cucumber, salad peppers, spring onions, baby carrots, baby tomatoes)

Curried tofu served with brown rice

Ostrich cottage pie topped with butternut mash served with steamed broccoli and cauliflower, sprinkled with sesame seeds

Vegetable and chickpea couscous

Nutty chicken andbroccoli bake with PnP roasted vegetables

3 Course Dinner Option Spiced vegetable pilaf with steamed chicken

Starter: Watermelon gazpacho

Main Course: Ostrich steak with caramalised onion and a mixed salad with sliced nectarines and a balsamic dressing

Dessert: Grilled peaches

with passion fruit

Instructions:

Discovery Vitality (Pty) Ltd is an authorised financial services provider. Registration number 1999/007736/07

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