Simple and small changes lead to better and lasting results in the long run.

Breakfast

Swap a bowl of low GI Muesli and fat free milk (1 cup serving of each equals 90.1g carbs, 4.7g fat, 19.9g protein, 4.4g fibre and 471 calories) for 2 boiled eggs and a bowl of oats (22.2g carbs, 14.1g fat, 16.3g protein, 3.5g fibre and 297 calories).

While muesli is nutrient-dense, it is also a calorie-dense food. Both meals offer similar protein contents, which is essential for muscle recovery and growth after your night-time fast. Just beware of what you sweeten your oats with. One sachet of equisweet only adds an extra 15kJ to your meal, while one heaped teaspoon of honey adds 254kJ. And if you’re worried about the fat content, don’t. The fat in eggs comes from the yolk and is mainly cholesterol, so it won’t show on your waistline. Either way, you’re still consuming fewer calories for almost the same amount of protein.

Lunch

Swap chicken and pineapple sandwhich (1 sandwich equals 29g carbs, 13g fats, 36g proteins, 3g fibre, 387 calories) for a wholewheat chicken wrap (1 wrap equals 16g carbs, 8g fats, 23g protein, 5g fibre, 200 calories).

Homemade wraps are the way to go as you control what sauces and, more importantly, how much sauce you put on it. Adding sauces and other extras like cheese can easily take a 200 calorie wrap to over 1000 calories, so be careful. But this is still a better option than the sandwich. While the main core ingredient (chicken) stays the same, the whole-wheat bread is where the extra calories are added. Also make sure the wrap is low calorie.

Supper

Swap spaghetti bolognaise made with lean mince (53g carbs, 23g fats, 27g protein, 5g fibre, 432 calories) for a grilled chicken breasts with brown rice and broccoli (32.3g carbs, 6.7g fats, 41.6g proten, 5.0g fibre, 351 calories)

Ask fitness competitors what they are eating for dinner and you’re bound to hear many say grilled chicken breasts, brown rice and broccoli. It’s a staple meal of both fitness and bikini athletes because chicken is a good protein choice especially in relation to its carb and calorie content. And, when you add the other ingredients there’s a total of about 41.6g of fat and 351 calories.

*Figures are as a reference only. They may vary between brands and products.