The Sensible Eating Plan
- it's all about enjoyable sensible foods

We've talked a lot about sensible foods, sensible eating plans on the pages dealing with the Sensible Physical Fitness Program.

Now it's time to look at the meals themselves. You will see why the plan is flexible by the sheer variety in the meals and why they are correctly termed sensible foods:

The following meals represent a typical day’s eating at the respective mealtimes mentioned on the program overview page:

BREAKFAST

• Bowl of cereal (one type of cereal or a combination of raw oats, wheat and/or popped rice) with low-fat milk and artificial sweetener or;

• 3 eggs (removing 2 of the 3 yolks) with 2 slices of whole-wheat or brown bread toast lightly spread with low-fat cottage or cow’s milk Ricotta cheese (I add a little ketchup or "HP" sauce for taste).

MID-MORNING

• 120 g meal-replacement bar or;

• 200 g low-fat yoghurt or;

• 150 g low-fat rice pudding or;

• 1 piece of fruit with 125 g low-fat yoghurt or;

• Sandwich or bread roll with low-fat cheese or lean ham and tomato (no butter or mayonnaise).

LUNCH

• Pasta with tomato and/or 1 Tbsp. olive oil and a heaped teaspoon of Parmesan cheese or;

• Grilled chicken or turkey breast with small portion of vegetables and 2 slices of whole-wheat or brown bread toast, or portion of potatoes/rice;

• Grilled salmon steak with small portion of vegetables and 2 slices of whole-wheat or brown bread toast, or portion of potatoes/rice or;

• Sandwich or bread roll with low-fat cheese or lean ham and tomato (no butter or mayonnaise) or;

• Polenta (Italian maize porridge) with tomato and/or 1 Tbsp. olive oil and a heaped teaspoon of Parmesan cheese or;

• Large tuna salad containing green leafy vegetables and sweet corn with small handful of olives and Mozzarella cheese or;

• Large green salad with lentils and rice or pasta or;

• Lentils and couscous with chopped gherkin, pineapple and mushrooms.

MID-AFTERNOON

Interchangeable with the mid-morning meals

DINNER

Interchangeable with the lunch meals

LATE-EVENING

• Protein-based dessert snack or drink or;

• 120 g meal-replacement bar or;

• 200 g low-fat yoghurt or;

• 150 g low-fat rice pudding.

More information to come soon.
Retrun from Sensible Foods to the Sensible HRF Home Page