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Raw pineapple can be a great source of manganese and vitamin C. Also bromelain is an enzyme that breaks down protein and is present in raw pineapple making the fruit useful as a digestive aid and an effective anti-inflammatory.

THE MEAL PLANS

Seven day sample menus per age and gender and recipes are provided in the Supreme Wellness Booklet. This page contains some of the examples as listed in the Supreme Wellness Booklet

Sample Menu Plan: Boys 14-18 years: medium activity

BREAKFAST - Toast, Egg and Fruit Unit Mass (g)/(ml)
Shake 1 serving 1
Yoghurt, fat free 1 small tub 100
Bread, Low GI 2 slices 88
Peanutbutter 1 tablespoon 15g
Egg 1 large 55
Grapes, fresh 1 small bunch 110
Apple, fresh 1 small 100
     
SNACK - School Snack Unit Mass (g)/(ml)
Protein Bar 1 -
Provita, Original/Multigrain 9 crackers 54
Ham (lean) - 100
Yoghurt, fat free 1 small tub 100
Banana 1 large 150
     
LUNCH - Chicken, Wheat and Vegetables Unit Mass (g)/(ml)
Bulgur cracked wheat, cooked 1 cup 160
Chicken, cooked, breast, no skin - 100
Mixed vegetables (carrot, corn, peas, beans) 1 cup 150
Drinking yoghurt 1/2 large 90
     
SNACK - Smoothie Unit Mass (g)/(ml)
Shake 1 serving 1
Drinking yoghurt 2 100
Berries, fresh / frozen 2 cups 250
     
SUPPER - Steak, Potatoes and Salad Unit Mass (g)/(ml)
Beef, lean (mince or steak) 3 servings 150
Potatoes (baby) 6 200
Mushroom, cooked, whole 1 cup 180
Cucumber, raw, English 1/4 cup 75
Baby corn 1/2 cup 100
Lettuce, shredded 1/2 cup 40
Tomato, baby/rosa fresh 1/2 punnet 120

Sample Menu Plan: Girls 9 - 13 years: medium activity

BREAKFAST Unit Mass (g)/(ml)
Shake 1 serving 1
Milk, skim / fat free 1/2 cup 125
All-Bran Flakes, Kellogg's 1 cup 250
Fruit salad, fresh 1 cup 300
     
SNACK Unit Mass (g)/(ml)
Shake 1 serving 1
Popcorn, homemade, no oil 1 cup 15
Yoghurt (fat free) 1 small tub 100
Banana 1 small 50
Litchis 18 150
     
LUNCH Unit Mass (g)/(ml)
Wholewheat tortilla 1 48
Beef, lean (mince or steak) - 50
Spring Onion 2 stalks 10g
Veggie mix (lettuce, tomato, cucumber, onions) 1 cup 180
Onion, raw 4 slices 60
Sweet Chilli Sauce 1 tablespoon 15ml
     
SNACK Unit Mass (g)/(ml)
Protein Bar 1 -
Yoghurt (fat free) 1 small tub 100
Guava, fresh 1 small 54
Naartjie 1 medium 100
     
SUPPER Unit Mass (g)/(ml)
Hake/Stockfish - 100
Barley, pearled, cooked 1 cup 170
Sundried tomatoes, dried (not in oil) 2 pieces 6
Peas 1/2 cup 90
Mangetout, raw 1 cup 160
Carrots, raw, grated 1 cup 100
Mustard 2 level teaspoons 10ml
Mayonaisse, light 1 level teaspoon 5ml
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