Mni meal plan

ethical and responsible

C.A.P.E Diet™

Carbohydrate Adjusted Protein Enriched

C.A.P.E Diet™


The C.A.P.E Diet™


"You can lose weight successfully with both strategy and effort. Although effort is important, strategy will always give you the best results."

What are the benefits of the C.a.P.e Diet™?

The C.A.P.E Diet™ has been scientifically designed to maximise your weight-loss results by optimising your metabolism as

well as regulating your blood insulin levels. The reason why your insulin levels are important is because insulin is essentially

an evolutionary storage hormone that helps you store spare calories in the form of fat[1]. This may not make much sense to

those of us who live in a world abundant with food, but in the past, insulin played an important role in helping our forefathers

survive starvation during regular periods of food shortages.

When we eat certain foods, especially too many refined carbohydrates, we are sending a hormonal message via insulin to the

fat cells of the body. That message is “STORE FAT!” In fact, it’s actually a bit worse than that, because increased insulin levels

also tell the body “DON’T RELEASE STORED FAT!” This makes it rather difficult to lose weight. Our objective with the C.A.P.E

Diet™ is therefore to switch your metabolism from a predominantly fat-storing to a more fat-burning mode.

hoW does the C.a.P.e Diet™ differ from Common diets?

Over the years various individuals have proposed that a high-protein diet will enhance weight-loss results. Not surprisingly,

since this new idea was so radically different from traditional thinking, this concept was rejected by the orthodox dietetic

fraternity. Some early criticism was based on opinions regarding the potential detrimental effects of a higher protein intake on

blood cholesterol levels. It was also postulated that it could lead to high blood pressure, osteoporosis and kidney problems. In

recent years, however, academic studies have begun to examine the effects of protein-enriched diets on energy expenditure,

energy intake and actual weight loss, compared to diets containing less protein.

Various health-care bodies recommend that the ideal dietary ratio should consist of a 55% carbohydrate, 15% protein and

30% fat intake. Since this advice has done little to stem the worldwide obesity pandemic, we conducted our own research

at the Medical Nutritional Institute during the development of our weight-loss programme. We found that a carbohydrate

diminished, protein-enriched diet consistently delivers better weight-loss results, especially for metabolically-challenged

patients who suffer from insulin resistance, a common medical condition that makes you more prone to weight-gain. We

named it the C.A.P.E Diet™, an acronym for ‘Carbohydrate Adjusted, Protein Enriched’.

Modern research has also debunked many of the concerns regarding the side effects associated with a higher protein intake.

Due to the importance and controversy surrounding this topic, we have addressed each issue individually.

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C.A.P.E Diet™


thermogenesis. Why you Cannot afford to ignore it

‘Thermogenesis’ or the ‘thermic effect’ of food is the amount of energy required for the digestion, absorption and disposal of

nutrients and their waste products after a meal. In other words, it is the energy that is burnt in the body’s metabolic furnace

to process and nutritionally assimilate food. Since obesity is known to be a disorder of energy imbalance, any strategy that

can increase energy expenditure by increasing thermogenesis immediately becomes highly attractive.

Thermogenesis is influenced by the composition of different food groups. In general, the typical thermic effect of protein is

20–35% of energy consumed, whilst for carbohydrates, this number is much lower, at 5-15%[2]. The thermic effect of fat is

a subject of some debate. Some have found that fat has a lower thermic effect than carbohydrate[3], whilst others found no

difference between the two[4].

Dr Thomas Halton, a nutritional epidemiologist, and Dr Frank Hu, Professor of Medicine at Harvard Medical School, reviewed

15 studies on the topic during which the thermic effect of food was measured. In all studies, researchers found that protein

had a greater thermic effect than either carbohydrate or fat[5]. In some studies this difference was significant. On average, it

was estimated that the usual difference between a high and low protein diet was 126 KJ a day. Although this may not seem

that much, the cumulative effect, if sustained over a year, becomes a 166 000 KJ deficit, significant for anyone struggling to

control their weight.

An important reason for the difference in the thermic effects of food may be due to the fact that the body has no storage

capacity for protein and it thus needs to be metabolically processed immediately. Fat and carbohydrate, on the other hand,

are regulated by highly efficient storage pathways. Unless energy intake and expenditure is closely matched, excess energy

intake and storage rapidly leads to obesity.

the imPortanCe of hunger Control (satiety)

Conventional dietary advice entails eating less and exercising more. However, the increasing obesity epidemic suggests that

following this advice is not quite that simple. Various studies have also demonstrated that by doing more exercise, you may

actually increase your appetite and eat more. Battling hunger all day has also proven to be a real deal-breaker for most

weight-loss programmes.

Many studies have examined the effect of a protein-enriched diet on hunger levels. We examined the findings of 14 studies

that compared a protein-enriched meal to at least one other macronutrient (carbohydrate/fat). Although the studies were

small, the majority found that a protein-enriched meal helped suppress hunger. Taking the matter one step further, several

investigations also examined whether a protein-enriched meal actually influenced the subsequent energy intake of the next

meal, as compared to lower protein meals. Of 15 studies identified, 8 showed a significant decrease in energy intake[5].

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C.A.P.E Diet™


total Weight-loss - the Crux of the matter!

Halton and Hu identified 15 studies that measured absolute weight lost. Most of these studies found a statistically significant

decrease in total body weight for a higher protein diet, with seven proving quite substantial. One of the studies also found that

by increasing protein from 15% to 18% of energy during weight maintenance resulted in a 50% lower body weight regain[6].

Kidney funCtion – should you Worry about it?

There has been some debate about the safety of a protein-enriched diet with regard to kidney function. In populations with

established kidney disease, it has been shown that limiting protein intake may slow the progression of disease. Whether

or not a protein-enriched diet will adversely affect kidney function in healthy populations has been speculative in the past.

In a recent review paper, however, the evidence of many studies was assessed. Investigators concluded that there is little

evidence to indicate that a higher protein intake may have an adverse effect on the kidney function of individuals without

established renal disease[7].

blood Cholesterol and osteoPorosis risK

Another area of controversy has been the effect of a higher protein intake on blood cholesterol levels. While more research is

still needed in this area, it appears from the analysis of many new studies that a higher protein intake does not elevate blood

cholesterol levels. Other studies have demonstrated that the exchange of protein for carbohydrate may in fact be beneficial

for blood cholesterol levels [8].

Another concern has been the development of osteoporosis. A recent review of 61 studies conducted over the past 30 years

found that protein intake does not have a negative effect on bone health[9]. The Framingham Osteoporosis Study actually

found that protein had a positive impact on bone health.

hoW to sWitCh your metabolism

Certain foods elevate your insulin levels and can make you gain weight, especially if you suffer from the medical condition

‘insulin resistance’. Even worse, they also ensure that you remain overweight. What you need to remember is that better

insulin control can play a dominant role in maximising your weight-loss results. To make things easier for you, you need to

remember the following four principles:

1. You need to eat less insulin-unfriendly foods, especially high-density and moderate-density carbohydrates (explained

later).

2. You need to eat more insulin-friendly foods, including protein and low-density carbohydrates.

3. You need to eat in a more insulin friendly manner, namely only three times a day. Despite what you may have been told

in the past, we have found that by limiting the intake of snacks between meals, better weight-loss results are ensured.

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C.A.P.E Diet™


(Snacks may only be eaten when hunger becomes a problem).

4. You need to take a supplement that will help optimise your metabolism by regulating your blood insulin levels. We

suggest that you use AntaGolin™ insulin resistance formula.

Carbohydrates made easy

Both wheat (a grain) and cucumber (a vegetable) are classified as 'carbohydrates'. Wheat, however, is more densely packed

with energy than a cucumber and is therefore a ‘high-density carbohydrate’. This group includes all grains like wheat

(bread and pasta), corn and rice, as well as some starchy vegetables like potatoes and pumpkin. Fruit contains fewer

carbohydrates than grain and is therefore a ‘moderate-density carbohydrate’. The ‘low-density carbohydrates’ include non-

starchy vegetables and salad ingredients.

Your strategy should be to:

¥ Minimise your intake of high-density carbohydrates.

¥ Reduce your intake of moderate-density carbohydrates.

¥ Increase your intake of low-density carbohydrates.

fluid is imPortant!

An adequate intake of water is essential for proper bowel function, fat oxidation and weight-loss. Drink 6 – 8 glasses of water

per day. Avoid all fruit juices as well as soft drinks and sweetened beverages such as Coke, Fanta, Sprite, etc. In addition, also

avoid all sports drinks, energy drinks, flavoured waters and all vitamin waters. These products all contain large quantities of

carbohydrates, often under various guises. Tea and coffee with milk is fine at meal times but eliminate milk and sugar between

meals, as both agents may stimulate the release of insulin and will therefore be counterproductive to your weight-loss

strategy. Aspartame-free and sugar-free cordials such as Brook’s Low Cal and Sweeto can be diluted with water or soda water.

sugar substitutes and artifiCial sWeeteners

Refined sugars in the form of table sugar, fructose, syrup and honey must be avoided, including all other forms of sweets,

ice cream, desserts, chocolate, etc. Artificial sweeteners can be used to substitute sugar in coffee and tea. Avoid artificial

sweeteners that contain aspartame or phenylalanine. Recommended artificial sweeteners are sucralose and stevia.

Condiments are a good idea

Bland food is terribly boring, so please don’t torture yourself unnecessarily. Put some effort and planning into your meals.

Spices, herbs, pepper, garlic, pickles, gherkins and chilli are excellent ways of ensuring that you have a pleasurable

culinary experience.

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C.A.P.E Diet™


Limit the following to one tablespoon:

¥ Barbeque sauce, chilli sauce, horseradish, mustard, pesto, taco sauce, teriyaki sauce, tomato sauce and Worcestershire sauce.

Use any amount of:

Herbs Spices Other ¥ Mint ¥ Dried coriander ¥ Chilli

¥ Mixed herbs ¥ Ginger ¥ Garlic

¥ Oregano ¥ Mustard powder ¥ Gherkins

¥ Parsley ¥ Paprika ¥ Green pepper

¥ Rosemary ¥ Pepper ¥ Lemon juice

¥ Thyme ¥ Turmeric ¥ Onion

¥ Fresh coriander ¥ Curry ¥ Tomato

¥ Vinegar

Portion size

All masses in the meal-plan are cooked masses (except for the moderate and low density carbohydrates). You will need to

obtain a small food scale as well as a measuring cup. Please use them until you are confident that you are able to estimate

portion size with reasonable accuracy.

Can i deviate from this meal-Plan?

Yes, but only once you have reached your target weight. Our research at the Medical Nutritional Institute shows that this

eating style achieves the best weight-loss results and also helps to control your appetite, thereby making it easier to reach

your goal.

dining out

Eating away from home becomes easy when you stick to basic principles and the portion control guidelines, as stipulated in

your Meal Plan. Remember that all restaurant portions are excessively large and it is impossible to lose weight if you consume

their standard portions. Choose your main meal from the starter section and always stick to a low-fat choice where possible.

A protein dish such as fish, steak or chicken, served with a salad is always a safe weight-loss option. Be careful of vegetables

served in restaurants. They usually taste great because they are laced with fat (cream or butter), salt as well as sugar. Ask for

steamed vegetables. All sauces or dressings must be ordered on the side so that you can control the amount that's added.

Alternatively, ask for stir-fried vegetables prepared with soya sauce only. Share a dish with your partner or order a half portion.

Try and get yourself out of the mind-set that you are wasting food and money if you leave some leftover food on your plate.

For you, good value is eating a lot less and you can always take the excess home for a future meal.

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C.A.P.E Diet™


Can i have alCohol?

Yes, but do keep in mind that alcohol is so rich in energy value that you can drive a car on it! You will therefore need to

limit your alcohol consumption if you want to obtain the best weight-loss results. Limit your alcohol intake to five units

per week. (Example: 1 Unit = 120ml Wine, 50ml Dessert wine, 200ml Beer, 280ml Lite Beer, 1 Tot Distilled Liquor, 20ml

Cream-Based liqueur)

Can my family eat the same food?

Our meal plan has deliberately been designed to enable you to share your food with your family. They will most likely

expect bigger portions. Do provide them with an additional carbohydrate dish if you can't persuade them to eat more

non-starchy vegetables.

What else Can i do to inCrease my Weight-loss suCCess rate?

At the Medical Nutritional Institute we specialise in the execution of corporate obesity and fitness programmes. Over the

years our results have become quite predictable and 8 out of 10 people will successfully lose weight. We believe that there

are three crucial components to successful weight-loss. These are:

✓ Getting your diet right.

✓ Getting your metabolism right.

✓ Getting your mind right.

We have found that if you attend to all three at the same time, your weight-loss results will dramatically improve, especially

over the long term.

hoW Can i get my diet right?

It’s simple – just follow the C.A.P.E Diet™.

hoW Can i get my metabolism right?

Most people believe that thyroid hormone is the main driver of human metabolism. This is a common misconception which

can be verified in any medical student’s physiology textbook. It is the hormone insulin that is by far the most metabolically

active substance in the body. If you are battling to lose weight and have found that your metabolism has slowed down over

time, there is a good chance that you may have become ‘insulin resistant’. This is a common medical condition that not only

makes you more prone to gaining weight; it also makes it more difficult for you to lose weight. A vicious cycle of weight

gain begins and you end up gaining more and more weight. An easy way to find out if you have become insulin resistant

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C.A.P.E Diet™


is to check your waist circumference. Males more than 102 cm and females more than 88 cm will have a very high chance

of having insulin resistance according to American guidelines. European guidelines are even more stringent, with 93 cm for

males and 79 cm for females being the cut off.

AntaGolin, designed to combat insulin resistance, will help to optimise your metabolism and blood insulin levels. Take two

tablets twice a day with meals at breakfast and lunch time.

hoW Can i get my mind right?

Weight-loss does not happen overnight. It requires appetite control and motivation, which

is dependent on many factors, including mood and stress levels. These are not static

processes and it is difficult to maintain optimism, self-confidence and emotional tranquillity.

We all deal with difficult people and situations on a daily basis and become drained by our

numerous responsibilities. Mood plays a dominant role in our lives. Being in a good mood

makes us think and feel better and makes us more optimistic and enthusiastic about life

and our responsibilities. It also strengthens our level of commitment and determination

in life. Numerous negative emotions, like stress and frustration, have the opposite effect,

tending to derail us and make us abandon our goals. This is when appetite control becomes

a real uphill struggle.

For this reason we recommend the use of NeuroVance™, designed to enhance brain function during times of stress, greater

workloads, concentration difficulties and mood-related symptoms.

do i need any other suPPlements?

AntaGolin™ will help optimise your metabolism by regulating your blood insulin levels. NeuroVance™ will help you gain

better appetite and behavioural control in order to help keep you focused until you have reached your target. The synchronised

benefits of these two highly innovative new products have proven to be highly effective in both local and international trials

and the combination is able to accomplish weight-loss results that are difficult to achieve with diet and exercise alone.

Because our meal-plan encourages a higher intake of salads and non-starchy vegetables

(which are packed with vitamins, minerals and other beneficial nutrients), no additional

vitamin supplements are needed when you follow the C.A.P.E Diet™.

By following the C.A.P.E Diet™ and by using AntaGolin™ and NeuroVance™ , you can be

assured of having the right strategy to ensure optimal weight-loss results and enhanced

well-being. Furthermore, your weight loss will be healthy and sustainable and will help you

to feel happier, healthier and more energised.

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C.A.P.E Diet™


sCientifiC referenCes

1. Russell-Jones D, Khan R: Insulin-associated weight gain in diabetes – causes, effects and coping strategies. Diab Ob Met

J, 9, 2007, 799-812

2. Westerterp KR, Wilson SAJ, Rolland V: Diet induced thermogenesis measured over 24 h in a respiration chamber: effect

of diet composition. Int J Obes23 :287– 292,1999 .

3. Swaminathan R, King RFGJ, Holmfield J, Siwek RA, Baker M, Wales JK: Thermic effect of feeding carbohydrate, fat, protein

and mixed meal in lean and obese subjects. Am J Clin Nutr42 :177– 181,1985

4. Nair KS, Halliday D, Garrow JS: Thermic response to isoenergetic protein, carbohydrate or fat meals in lean and obese

subjects. Clin Sci65 :307– 312,1983 .

5. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll

Nutr. 2004 Oct;23(5):373-85.

6. Westerterp-Plantenga MS, Lejeune MPGM, Van Ooijen M, Kovacs EMR: High protein intake sustains weight maintenance

after body weight loss in humans. Int J Obes 28:57–64, 2004.

7. Martin WF, Armstrong LE, Rodriguez NR: Dietary protein intake and renal function. Nu & Met 2:25-34, 2005

8. Yancy WS, Olsen MK, Guyton JR; Bakst RP, Westman EC, A: Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To

Treat Obesity and Hyperlipidemia Ann Intern Med. 2004;140:769-777

9. Darling A. Millward D, Torgerson D, Hewitt C, Lanham-New S. Dietary protein and bone health: a systematic review and

metaanalysis. Am J Clin Nutr; 90:1674-1692, 2009.

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C.A.P.E Diet™


One (1) pOrtiOn cOnsists Of:

DAIRY

¥ Egg 1 Large

¥ Cheese [Any type*] ¾ Matchbox

¥ Cottage cheese (Low fat) 3 Tablespoons

¥ Milk (Low fat) ¾ Cup (180 ml)

¥ Yoghurt, fat free, plain or fruit [Gero*] 1 Small tub (150 g)

¥ Feta Cheese (Low fat) 1/3 Round

[*Please do not stray from suggested Brand choices]

FISH

¥ Sardines (Canned in brine) 1/3 Tin

¥ Tuna (Canned in brine) ½ Tin

¥ Fish, low fat, Grilled 70 g Fillet

¥ Hake fillet, Grilled 1 Fillet

¥ Salmon steak 70 g Steak

¥ Prawns 60 g

¥ Haddock 50 g

RED MEAT

¥ Bacon (Fried, Lean) 2 Rashers

¥ Banger [WeighLess*] 1 Banger

¥ Beef fillet, Grilled (Fat trimmed) 30 g Portion

¥ Beef burger [WeighLess*] ½ Patty

¥ Cocktail sausage [PnP Choice*] 1 Sausage

¥ Minced beef, (Lean) 30 g Portion

¥ Mini beef frikkadels [Woolworths*] 2 Frikkadels

¥ Biltong, (Fat trimmed) ¼ Cup

¥ Sandwich Ham, sliced, [PnP Choice*] 4 Slices

¥ Mutton, Loin chop (Fat trimmed) ½ Average chop

¥ Pork, Loin chop (Fat trimmed) ½ Average chop

¥ Pork Fillet / Steak 30 g

¥ Parma Ham 6 Slices

¥ Pastrami 4 Slices

¥ Veal, Roasted (Fat trimmed) 30 g Portion

¥ Venison, Roasted 30 g Portion


POULTRY

¥ Chicken thigh, (Without skin) ½ Medium thigh

¥ Chicken breast, (Without skin) ½ Medium breast

¥ Chicken cocktail sausage [Woolworths*] 3 Sausages

¥ Turkey, Roasted, (Without skin) 30 g Portion


Protein

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C.A.P.E Diet™


PORRIDGES & CEREALS

¥ Sorghum Porridge, cooked 1 Cup (250 ml)

¥ Oats-so-easy porridge, original ½ Packet

¥ Mealiemeal porridge, cooked ½ Cup (125 ml)

¥ Oats porridge, cooked 1/3 Cup (80 ml)

¥ Muesli - Low GI (Low fat) ¼ Cup (60 ml)

¥ All Bran, high fibre [Kellogg's*] ½ Cup (125 ml)

¥ All Bran, High Fibre with Fruit & Oats

[Kellogg’s*]

½ Cup (125 ml)

¥ ProNutro, whole-wheat, apple bake [Bokomo*] ¼ Cup (60 ml)

¥ ProNutro, whole-wheat, original [Bokomo*] ¼ Cup (60 ml)


BREADS

¥ Toast - Low GI (Pre-sliced) 1 Slice

¥ Provita 3 Biscuits

¥ Ryvita cracker 2 Crackers

¥ Rice Cake 2 Crackers

FRUIT - FRESH

¥ Apple 1 Medium

¥ Apricot 5 Average

¥ Banana 1 Small

¥ Berries 1 Cup

¥ Cherries 2/3 Cup (160 ml)

¥ Fruit salad ½ Cup

¥ Gooseberries 2 Cups

¥ Grapes 1 Small bunch

¥ Guavas 4 Average

¥ Kiwi 4 Average

¥ Mango 1 Cup

¥ Naartjie 1½ Average

¥ Nectarine 1½ Medium

¥ Orange 1 Small

¥ Papaya / Papino / Paw paw 6 cm Slice

¥ Peach 1½ Medium

¥ Pear 1 Medium

¥ Pineapple 4 Rings (1 cm thick)

¥ Plums 4 Medium

¥ Prickly pear 1 Average

¥ Strawberries 11/3 Cup

FRUIT - DRIED

¥ Apple rings 6 Rings

¥ Appricots 3 Average

¥ Dates 4 Average

¥ Figs 1 Average

¥ Mango 5 Strips

¥ Peaches 2 Halves

¥ Pears 2 Halves

¥ Prunes 4 Average

¥ Raisins 11/3 Tablespoons

¥ Sultanas 11/3 Tablespoons

GRAINS

¥ Barley, pearled, cooked ¾ Cup (180 ml)

¥ Brown Rice, cooked ½ Cup (125 ml)

¥ Bulgur wheat, cooked ½ Cup (125 ml)

¥ Corn on the cob 1 Cob

¥ Pasta, durum wheat, cooked ½ Cup (125 ml)

STARCHY VEGETABLES

¥ Peas 1 Cup (250 ml)

¥ Potato, baby, cooked 3 Baby

¥ Potato, medium, baked / microwaved 1 Medium

¥ Sweet potato, cooked ½ Cup (125 ml)

¥ Beans, cooked or tinned [Any] 1/3 Cup (80 ml)

¥ Chick peas, cooked or tinned 1/3 Cup (80 ml)

¥ Lentils, cooked or tinned 1/3 Cup (80 ml)

¥ Baby Corn ½ Cup (125 ml)

¥ Snow Peas ½ Cup (125 ml)

high & intermediate density CarbohydrateOne (1) pOrtiOn cOnsists Of:

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C.A.P.E Diet™


One (1) pOrtiOn cOnsists Of:

¥ Asparagus 8 Spears

¥ Baby marrow 6 Standard

¥ Beetroot ½ Cup

¥ Bamboo shoots 1 Cup

¥ Broccoli 1 Cup

¥ Brussels sprouts 1 Cup

¥ Butternut ½ Cup

¥ Cabbage 2 Cups

¥ Carrots ½ Cup

¥ Cauliflower 1 Cup

¥ Courgettes 6

¥ Gem squash 1 Whole one

¥ Green beans ½ Cup

¥ Leeks 1 Standard

¥ Marrows ½ Cup

¥ Mushrooms 1 Cup

¥ Onion ½ Medium

¥ Patty pans 8 Standard

¥ Peppers ½ Standard

¥ Radishes 5 Standard

¥ Spinach 1 Cup

¥ Sugar snap peas ½ Cup

¥ Sauerkraut 1 Cup

¥ Gherkins (Pickled) ½ Cup

¥ Egg Plant ½ Cup

¥ Mixed Vegetables ½ Cup

¥ Salad consisting of any quantity of lettuce, tomatoes, cucumber,

celery, peppers, cabbage, spinach, spring onions, radishes & rocket.

Low density Carbohydrate

¥ Oil - Olive / Sunflower / Canola / Peanut/

Sesame

5 ml / 1 Teaspoon

¥ Peanut butter 10 ml / 2 Teaspoons

¥ Seeds - Pumpkin / Sunflower 15 ml / 3 Teaspoons

¥ Margarine (Light) 15 ml / 3 Teaspoons

¥ Mayonnaise (Light) 20 ml / 4 Teaspoons

¥ Salad Dressing (Reduced fat) 15 ml / 3 Teaspoons

¥ Almonds 6 Nuts

¥ Avocado 30 g / 1/8 Medium

¥ Macadamia Nuts 6 Nuts

¥ Olives 8

¥ Coconut (desicated) 1 Medium

FatOne (1) pOrtiOn cOnsists Of:

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C.A.P.E Diet™


MeaL Portions For Men

PROTEIN HIGH DENSITY

CARBSLOw DENSITY CARBS FAT

MEAL PORTIONS

BREAKFAST 2 2 1 (Optional) 1

LUNCH 3 2 2 1

SUPPER 5 0 4 1

MeaL Portions For woMen



MEAL PORTIONS

BREAKFAST 1 2 1 (Optional) 1

LUNCH 3 2 2 1

SUPPER 4 0 3 1

hoW this meal Plan WorKs?

Meal portion allocation differs between males and females except

for lunch.

Breakfast allocation for males:

¥ 2 Protein portions, 2 High Density Carbohydrates (for example:

1 egg and 2 bacon rashers, 2 slices low GI bread).

Breakfast allocation for females:

¥ 1 Protein portion, 2 High Density Carbohydrates (for example:

1 egg and 2 slices of low GI bread).

Low Density Carbohydrate and Fat allocation was provided for

cooked breakfasts but may be allocated to all breakfasts should you

wish to do so.

Lunch allocation for males and females:

Lunch portion allocation is the same for both males and females.

¥ 3 Protein portions, 2 High Density Carbohydrates , 2 Low

Density Carbohydrates and 1 Fat (for example: Chicken breast

1 ½, Brown Rice 1 cup, ½ cup Beetroot, ½ cup Carrots, 4

teaspoons lite Mayonnaise).

Dinner portion allocation for males:

¥ 5 Protein portions, 4 Low Density Carbohydrates, 1 Fat. (No

High Density Carbohydrate allocation) (for example: 250g

Haddock, 1 Gem squash,1 cup Spinach,2 cups Cauliflower or

you may have a Salad consisting of any quantity of lettuce,

tomatoes,cucumber,celery, peppers,spinach,cabbage,spring

onions,radishes or rocket).

Dinner portion allocation for females :

¥ 4 Protein portions, 3 Low Density Carbohydrates, 1 Fat. (No

High Density Carbohydrate allocation) (for example: 200g

Haddock, 1 Gem squash,1 cup Spinach,1 cup Cauliflower or

you may have a Salad consisting of any quantity of lettuce,

tomatoes,cucumber,celery, peppers,spinach,cabbage,spring

onions,radishes or rocket).

You are allowed to swap protein portions between lunch and dinner,

i.e. you may take one portion of protein from dinner and add it to

lunch. You will note, that this was done on Sunday’s meal plan with

Pork Roast (lunch) and Asian Chicken Salad (dinner).

We encourage you to cook extra protein for dinner and use these

protein portions for lunch in order to save time and plan ahead.

We also suggest that you work out a complete meal plan for the

entire week in advance. This will ensure that you buy the necessary

ingredients to keep in the house which will make it easier to follow

the plan.

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C.A.P.E Diet™


seVen day MeaL PLan



DAY ONE: SUNDAYbreakFast - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ 1 sliced boiled egg (on the toast)

¥ 30 g grated cheese

NB: Ladiespleasechooseeithertheeggorthecheese

¥ 1 slice low GI bread (toasted)

¥ 1 apple

¥ ½ cup mushrooms (grilled)

¥ 1 grilled tomato

¥ Lite margarine on toast

LunCh ( roast Pork ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ Roast pork: (see recipe)

NB:Proteinportionhasbeenswoppedwithsupper

* Cook an additional 90 g for lunch tomorrow

¥ 6 roasted baby potatoes ¥ 3 roasted baby marrows

¥ 4 roasted patty pans

¥ ½ cup roasted butternut

¥ Olive oil for cooking

suPPer ( asian ChiCken saLad )

¥ Asian chicken salad (see recipe) - ¥ Included in recipe ¥ In recipe

DAY TwO: MONDAYbreakFast - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ 180 ml low fat milk

¥ 1 small low fat yoghurt

NB: Ladiespleasechooseeitherthemilkortheyoghurt

¥ 1 packet Oats-so-Easy (plain

flavour)

- ¥ 3 tsp of Sunflower

seeds

LunCh ( roast Pork sandwiCh ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ 90 g roast pork prepared yesterday ¥ 2 slices of rye or low GI bread ¥ Tomato, gherkins, onions & mustard on

sandwich

¥ 8 asparagus spears

¥ ½ cup beetroot

¥ Lite margarine for

sandwich

suPPer ( GriLLed Mutton Loin ChoPs )

¥ Mutton loin chops: - Women: 2 chops

- Men: 2 ½chops

- ¥ 1 cup broccoli

¥ 2 halves gem squash

¥ 5 radishes, sliced

¥ Carrots: - Women: ½ cup - Men: 1 cup

¥ 3 tsp lite margarine for

vegetables

DAY THREE: TUESDAYbreakFast - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet


¥ 1 small low fat yoghurt

NB:Ladiespleasechooseeitherthemilkortheyoghurt

¥ ½ cup All Bran Flakes

¥ 1 medium pear

- ¥ 6 almonds or

macadamia nuts

LunCh ( tuna salad ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ 1 tin tuna in brine

¥ ¼ round low fat feta

¥ 1 cup brown rice ¥ ½ green pepper

¥ 1 tomato

¥ ½ cup cucumber

¥ Chopped onion

¥ Variety of salad greens (shredded)

¥ 4 tsp lite mayonnaise

to mix with tuna, feta

& rice

Please turn over for day three supper

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C.A.P.E Diet™


seVen day MeaL PLan



suPPer ( Chicken and bacon Parcels )

¥ Medium chicken breasts: - 1½ Women - 2 Men

¥ Each wrapped in 1 slice of lean bacon

* Cook an additional chicken breast (without

bacon) for tomorrow's lunch

- ¥ 2 large grilled mushrooms


¥ ½ cup beetroot

¥ Green beans: - Women: ½ cup - Men: 1 cup

¥ Olive oil to baste

chicken

DAY FOUR: WEDNESDAYbreakFast - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ Low fat yoghurt: - 1 small tub for women - 2 small tubs for men

¥ ½ cup muesli (low fat, low GI) - ¥ 6 almonds or

macadamia nuts

LunCh ( Chicken and orange salad ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ Chicken and orange salad (see recipe) ¥ 1 slice of low GI bread (orange

included in salad)

¥ Included in recipe ¥ In recipe

suPPer ( Minute steaks )

¥ Minute steaks: - Women 120 g - Men 150 g

* Cook an additional 90 g for tomorrow's lunch

- ¥ 1 cup of sauce made with: Chopped

tomatoes, onion, green peppers &

origanum


¥ Carrots: - Women: ½ cup - Men: 1 cup

¥ Olive oil for cooking

steak

DAY FIVE: THURSDAYbreakFast - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ 1 egg (poached, dry fried or scrambled)

¥ 2 rashes lean bacon

NB: LadiespleasechooseeithereggORbacon

¥ 2 slices low GI toast - ¥ 3 tsp lite margarine for

cooking and toast

LunCh ( Prego roll ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ 90 g minute steak prepared last night ¥ 1 bread roll ¥ On roll: - Rocket leaves - Onions - Red peppers - Add: 2 cups of mixed salad

¥ Lite margarine on roll

suPPer ( Pork or ChiCken stir Fry )

¥ Pork or chicken strips: - Women 120 g - Men 150 g

* Cook an additional 90g for lunch tomorrow

- ¥ ½ cup sliced mushrooms

¥ ½ red/yellow pepper

¥ ½ cup carrots

¥ ½ cup broccoli

¥ cabbage (shredded): - Women 1 cup - Men 2 cups

* Prepare additional 1½ cups veggies for lunch

tomorrow

¥ Olive oil to stir fry pork

strips

¥ Use ginger, chilli & soya

sauce for added flavour

15

C.A.P.E Diet™


seVen day MeaL PLan



DAY SIx: FRIDAYbreakFast - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet


¥ 1 small tub low fat yoghurt

NB: Ladiespleasechooseeitherthemilkortheyoghurt

¥ 1/3 cup oats

¥ 1 small banana sliced into

oats

¥ Sprinkle with cinnamon

(optional)

- ¥ 3 tsp sunflower seeds

LunCh ( stir Fry ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ 90 g stir fried pork or chicken prepared

last night

¥ 1 cup brown rice ¥ 1½ cups stir fried veggies from last night ¥ Used in preparation

suPPer ( Fish braai )

¥ Fish braai (see recipe) - ¥ Cauliflower mash (see recipe)

¥ Green beans - Women ½ cup - Men 1 cup

¥ In recipes

DAY SEVEN: SATURDAYbreakFast - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ Low fat yoghurt - Women: 1 small tub - Men: 2 small tubs

¥ Fruit salad: - ½ medium apple - ½ small orange - ½ small banana - ½ cup berries (any)

- ¥ 6 almonds or

macadamia nuts

LunCh ( ChiCken & Cheese burGer & saLad ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet

¥ 1 medium chicken breast

¥ 1 slice cheese

¥ 1 brown bread roll ¥ Tomato, onion, gherkins & lettuce for

burger

¥ 2 cups of salad made with tomato,

cucumber, any peppers, rocket /lettuce

¥ 8 olives

suPPer ( ChiCken Curry )

¥ Chicken fillets cubed: - Women 2 breasts - Men 2 ½ breasts

- ¥ 1 serving cauliflower couscous (see recipe)

¥ ½ cup carrots, chopped

¥ 4 patty pans

¥ Broccoli: - Women ½ cup - Men 1 cup

¥ Olive oil to brown

chicken

¥ Use curry powder,

ginger, garlic and

turmeric to curry

chicken and vegetables

16

C.A.P.E Diet™


seVen day MeaL reCiPesFish braai with CauLiFLower Mash

inGredients For Fish braai METHOD FOR FISH BRAAI

¥ Firm fish e.g. Snoek, kingklip or hake

¥ Women: 210 g

¥ Men: 280 g

¥ 1 teaspoon (5 ml) olive oil

¥ 2 teaspoons (10 ml) sugar-free apricot jam

¥ 1 clove crushed garlic

¥ 2 tablespoons (30 ml) lemon juice

¥ Mix garlic, olive oil, lemon juice and diabetic apricot jam

¥ Cover your fish with mixture and wrap in foil.

¥ Braai for 10 - 15 min or until flakes easily

inGredients For CauLiFLower Mash METHOD FOR CAULIFLOWER MASH

¥ 2 cups of cauliflower florets

¥ ½ clove garlic, crushed

¥ 3 heaped tablespoons low fat cottage cheese

¥ Chopped chives or parsley

¥ Boil or microwave cauliflower

¥ Place in blender or food processor with cottage cheese, garlic and

margarine (or mash by hand).

¥ Garnish with chopped chives or parsley.

¥ If mixture is too thick add a little low fat milk.

asian ChiCken saLadinGredients For asian ChiCken saLad METHOD FOR ASIAN CHICKEN SALAD

¥ 90 g shredded, cooked chicken

¥ 1 cup shredded/finely sliced cabbage

¥ 2 spring onions, finely chopped

¥ ½ small green, yellow or red pepper

¥ ½ cup carrot sticks

¥ ½ clove crushed garlic

¥ 1 tsp fresh grated ginger

¥ 1 tsp peanut oil

¥ 1 tablespoon lemon or lime juice

¥ ¼ tsp sugar

¥ ½ tablespoon fish sauce (optional)

¥ ½ red chilli, seeded and thinly sliced (optional)

¥ Place chicken, cabbage, spring onions, peppers and carrot into a bowl

¥ Combine remaining ingredients in a container with a tight fitting lid and

shake well

¥ Drizzle dressing over salad and toss gently

ChiCken and oranGe saLadinGredients For ChiCken and oranGe saLad METHOD FOR CHICKEN AND ORANGE SALAD

¥ 1 small orange

¥ 1 chicken breast (cooked & shredded)

¥ 1 celery stick cut into fine strips

¥ 2 spring onions, finely chopped

¥ 1 small yellow (or which ever colour is available) deseeded and cut into

fine strips

¥ Salt and pepper

¥ Mix of a variety of salad leaves

¥ Dressing:

¥ 75 ml plain low fat yoghurt

¥ 1 tablespoon lite mayonnaise

¥ 1 tsp honey

¥ ½ tablespoon fresh parsley, roughly chopped

¥ Using a small sharp knife, peel the orange working over a bowl to catch

the juice

¥ Cut the flesh into segments and place in a separate bowl

¥ Stir in the chicken, celery, spring onions and yellow pepper

¥ And season well

To make the dressing:

¥ Mix the ingredients together, including the reserved orange juice

¥ Arrange the salad leaves on a plate, top with chicken mixture and pour

over the dressing

17

C.A.P.E Diet™


CauLiFLower CousCousinGredients CauLiFLower CousCous METHOD FOR CAULIFLOWER COUSCOUS

¥ 1 cup cauliflower

¥ ½ tablespoon olive oil

¥ ½ clove garlic, crushed

¥ 2 spring onions, sliced

¥ 1 tbsp soy sauce (optional)

¥ Salt and pepper

¥ Chop the cauliflower including the core in a food processor (or grate) until

it resembles couscous grains.

¥ Heat oil in a frying pan, sauté garlic and half the spring onions slowly until

tender. Take care not to burn the garlic as it will go bitter.

¥ Add the cauliflower and cook, stirring until just done (about 3-4 minutes).

¥ Add the rest of the onions and soy sauce if using.

¥ Season with salt and pepper

roast PorkinGredients roast Pork METHOD FOR ROAST PORK

¥ Lean pork tenderloin:

¥ Women 120 g

¥ Men 150 g

* Additional 90 g for lunch time tomorrow

¥ 3 baby potatoes

¥ 3 baby marrows

¥ 4 patty pans

¥ ½ cup butternut

¥ Grated zest of ½ lemon

¥ 1 tsp mixed Italian herbs

¥ ½ apple (cut into cubes)

¥ Hot chicken stock

¥ 1 tbsp olive oil

¥ Salt & pepper

¥ Preheat the oven to 200º C

¥ Put all the vegetables into a roasting pan

¥ Drizzle with olive oil, season with salt and pepper and toss everything

together

¥ On a plate, mix the lemon zest and herbs together

¥ Roll the pork in the mixture and put it on top of the vegetables

¥ Roast for 40 min per 500 g

¥ Scatter apple into the roasting pan and pour in the hot stock and cook for

a further 15 - 20 min

¥ Slice the pork, arrange on a platter with the vegetables and spoon juices

over the top

* Cooking time may need to be adjusted according to the weight of the meat:

cooking is done when juices run clear if pierced

18

10 White Hills Close, Whitehills Junxion Office ParkGround Floor, Block 1, Lonehill • PO Box 317, Douglasdale, 2165

Tel: +27 (0)11 465 8697, Fax: +27 (0)86 617 7406Email: [email protected]

Date post:	22-Mar-2016
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