Meal Plans

Feel Better Revolution Home Exercise Meal Plans Wellbeing Win Video

14 day meal plan for better digestive health

Tuesday, June 28, 2011

This two-week meal plan is based on the consumption of two 125 grams Danone Activia yoghurt tubs per day. Activia, with its exclusive probiotic culture Bifidus ActiRegularis, has been scientifically proven to help reduce digestive discomfort such as feeling bloated.

Try this 14 day meal planner and feel the difference.



Week one diet plan
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday



Monday


Breakfast: A tub Activia Vanilla Yoghurt mixed with 2 tbsp oats and 1 tbsp of almonds

Midmorning snacks: 1 pieces of fresh fruit

Lunch: Pita bread wrap with a chicken, grated carrot, hummus, avocado and salad

Afternoon snack: A tub of Activia Strawberry Yoghurt

Snack: 1 sliced red apple

½ hour after snack: 300ml water

Dinner: Stir-fry marinated prawns and tofu, vegetables with ginger, garlic, tamari soy & served with brown or basmati rice

After dinner: Herbal tea with nuts

Tuesday
Breakfast: Multigrain bread with 1x boiled egg, quarter of an avocado and tomato

Morning snack: A tub of Activia Kiwi Apple Yoghurt

Lunch: Tinned salmon, mixed beans and hard boiled egg salad with a dressing of olive oil, lemon juice & herbs

Afternoon snack: Veggie sticks with cottage cheese or hummus

Dinner: Marinated organic or free range chicken breast in yoghurt and tandoori powder half cup of quinoa or rice, steamed vegetables

After dinner: A tub of Activia Vanilla Yoghurt with berries


Wednesday


Breakfast: Activia Kiwi Apple Yoghurt smoothie with 1 cup of milk, 1 tbsp. of psyllium for fibre and half a banana

Morning snack: Freshly squeezed vegetable juice

Lunch: Small can of tuna or salmon salad sandwich with salad on soy and linseed bread

Afternoon snack: 30g of raw nuts and seeds with a tub of Activia Vanilla Yoghurt

Dinner: BBQ eye fillet (palm size and width) served with 1 small sweet potato and a rocket salad (instead of butter try either yoghurt or avocado)

After dinner: Hot milk with cinnamon

Thursday
Breakfast: Multigrain bread with 2 tbsp low fat cottage cheese or hummus, tomato and avocado

Morning snack: A tub of Activia Pear Yoghurt

Lunch: Roasted vegetables with quinoa and feta cheese

Afternoon snack: A slice of multigrain bread with ham and tomato

Dinner: Roast vegetable stack (red capsicum, eggplant, zucchini & squash) with a fresh tomato sauce and feta cheese

After dinner: A tub of Activia Kiwi Apple Yoghurt with toasted almonds

Friday

Breakfast: Muesli with Activia Berry Yoghurt and banana

Morning snack: Vegetables sticks with tuna dip

Lunch: Curried sweet potato and bean soup

Afternoon snack: A tub of Activia Pear Yoghurt

Dinner: Prawns marinated in fresh herbs, garlic & lemon juice with broccoli in garlic and olive oil, carrots, and green beans

After dinner snack: Herbal tea with lemon

Saturday

Breakfast: Omelette with 2 eggs, Spanish onion, tomato, mushrooms and herbs (no bread)

Morning snack: A small fruit salad with a tub of Activia Vanilla Yoghurt

Lunch: Mountain bread wrap bread with roast beef and avocado, tomato, lettuce and cheese

Afternoon snack: A tub of Activia Kiwi Apple Yoghurt

Dinner: Marinated fish with lemon juice, olive oil & garlic served with tomato, basil & goats cheese salad

After dinner: Hot milk with cinnamon

Sunday
On waking: 300ml water

Breakfast: Poached eggs with ham off the bone and tomato and 1 slice of sourdough bread

Morning snack: 1 piece of fresh fruit

Lunch: Day off but don't be silly or overeat

Afternoon snacl: Activia Vanilla Yoghurt

Dinner: Chicken breast with roast vegetables (eggplant, tomato, zucchini) served with Quinoa mixed with sunflower seeds & herbs

After dinner: A tub of Activia Kiwi Apple Yoghurt with a pinch of cinnamon

Week two diet plan
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday


Monday

Breakfast: Semi boiled egg and toast with sliced avocado and tomato (no butter)

Midmorning snacks: A tub of Activia Strawberry Yoghurt

Lunch: Mixed salad tinned salmon and a dressing made of avocado, wholegrain mustard and parsley

Afternoon snack: Half an avocado with lemon juice

Dinner: Stir-fry chicken breast with vegetables and ginger, garlic, Tamari soy and chilli

After dinner: Activia Kiwi Apple Yoghurt

Tuesday
Breakfast: 1-2 pieces multigrain toast with mashed avocado and sliced strawberries

Morning snack: A tub of Activia Pear Yoghurt

Lunch: Chicken sandwich on soy and linseed bread with sliced avocado and salad

Afternoon snack: A tub of Activia Vanilla Yoghurt with a tbsp. of pumpkin seeds

Dinner: Tomato base pasta with feta, avocado and basil (no more than 1 cup of cooked pasta) served with a green salad

After dinner: Hot milk and cinnamon


Wednesday


Breakfast: Untoasted muesli with Danone Activia Pear Yoghurt, fresh fruit and a tbsp. of LSA

Morning snack: Mixed vegetable juice

Lunch: Avocado and prawn soup with a tbsp. of natural yoghurt and herbs on top

Afternoon snack: Activia Kiwi Apple Yoghurt

Dinner: Lean red meat with steamed vegetables and crumbled feta or low fat cheese on top with olive oil and garlic

After dinner: Soy milk latte (no coffee of course)

Thursday
Breakfast: 2 pieces rye bread with tahini and banana

Morning snack: Wholegrain crackers with sliced tomato and hummus

Lunch: Sliced chicken breast with tomato, goats cheese, avocado and rocket salad

Afternoon snack: A tub of Activia Kiwi Apple Yoghurt with slivered almonds

Dinner: Vegie burgers in pita bread with avocado, rocket or any lettuce, tomato, hummus and feta cheese

After dinner: A tub of Activia Strawberry Yoghurt

Friday

Breakfast: Fruit smoothie with a tub of Activia Kiwi Apple Yoghurt and low fat milk

Morning snack: Activia Vanilla Yoghurt

Lunch: Raw vegetable salad with a simple dressing of lemon juice, mashed avocado, orange juice and herbs

Afternoon snack: Half an avocado tomato salsa

Dinner: Eat what you like but don't overeat or be ridiculous in your food choices

After dinner snack: Herbal tea with honey

Saturday

Breakfast: 1-2 eggs scrambled with avocado and tomato on multigrain bread

Morning snack: Hard boiled egg with chilli salt

Lunch: Lentil or vegetable soup with 1 tbsp. of guacamole

Afternoon snack: A tub of Activia Berry Yoghurt

Dinner: Lean pork chop with a mixed salad and avocado with olive oil and lemon dressing

After dinner: A tub of Activia Vanilla Yoghurt

Sunday
On waking: 300ml water


Breakfast: Warm oats with sultanas, blueberries, milk and cinnamon topped with Activia Vanilla Yoghurt

Morning snack: 30g of raw and unsalted nuts

Lunch: Eat what you like but don't overeat or be ridiculous in your food choices.

Afternoon snack: A tub of Activia Strawberry Yoghurt

Dinner: Roast chicken and roast vegetables with brown rice and sunflower seeds, avocado and tahini dressing

After dinner snack: Dark chocolate with hot milk
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