The 28 Day Diet
The 28 Day Diet
GUIDELINES
MEAL TIMES It is recommended to leave 5 hours between meals.
Breakfast: 07h00 – 08h00 (no later than 1 hr after you wake up)
Lunch: 12h00 – 14h00
Supper: 18h00 – 20h00
GENERAL Drink plenty of water (8-10 glasses per day)
No snacking is allowed between meals
Do not swap meals around
Do not cheat or leave out/replace ingredients
FEMALE PORTION Every meal (the entire meal) must fit into a container of 450ml
MALE PORTION Males eat approximately double that of females
Every meal (the entire meal) must fit into a container of
600-700ml
CEREAL Allowed: Any cereal and oats eg. Weetbix (2-3), Corn Flakes,
Jungle Oats, All Bran Flakes, Special K
Forbidden: Cereal with fruit, muesli, chocolate/sugar coatings
MILK Just enough to cover your cereal and make your tea/coffee
Allowed: 2% Milk, Fat free milk
Forbidden: Full cream milk
CHICKEN Portion: Size and thickness of your own hand palm (for men and
women)
Allowed: Breast pieces are recommended
Forbidden: Skin, dough, crumbs
FISH Portion: Size and thickness of your own hand palm (for men and
women)
Allowed: Cod is recommended. Snoek, hake, haddock, salmon is
allowed
Forbidden: Seafood, dough, crumbs
RED MEAT Portion: Size and thickness of your own hand palm (for men and
women), fat trimmed
Allowed: Beef, lamb, steak, lean mince, ostrich, venison.
Forbidden: Pork, organs, gizzards, marinade
TOAST Allowed: Any white, brown or whole wheat bread
Forbidden: Bread with fruit, yogurt, syrup or seeds
2 Slices of Low GI bread may be eaten where the diet
mentions 1 slice
Bread must always be toasted
SOUP Cup a Soup LITE (any flavour)
FRUIT Allowed: All fruit, with the following limitations:
Banana – 1 per meal, 2 per day, 4 per week
Grapes – 10 to 15
Litchis – 10
Strawberries – 5 Small OR 3 large
VEGETABLES Allowed: All vegetables, with the following limitations:
Potato only when the diet mentions it
Avocado – 1 as vegetable, ½ in salad, 2 per week
Forbidden: Corncob, peas, sweet potato, legumes (except green
beans)
DRIED FRUIT Allowed: Plums, peaches, apples, apricots, peaches
Alternative: 2 Apples steamed with cinnamon
YOGURT Portion: 175ml per meal
Allowed: Any low fat yoghurt
Forbidden: Full cream, double cream
CHEESE Portion: Just enough to cover your bread / Provita
Allowed: White cheese eg. White cheddar, Edam, Tussers,
Mozzarella
Forbidden: Soft cheeses, feta cheese
PASTA Portion: ½ Of your OWN bowl of raw pasta
Forbidden: 2Min Noodles
SPICES Allowed:
All fresh or dried spices and herbs
Spray n Cook (any flavour)
Weigh Less salad dressing only with Tuna salad
Lemon juice, Balmic vinegar, Worcestershire sauce &
Tabasco
Forbidden: Oil, fat, butter, sugar, spreads
DRINKS Daily maximum: 2c Coffee/Tea and 2c Green tea
Allowed: Coffee, tea (milk allowed, no sugar), Flat Tummy
Water, Apple Cinnamon Water, non-flavoured mineral water
(still), tap water
Forbidden: Cooldrink, juice, flavoured water, alcoholic
beverages, sparkling water, sugar with coffee/tea
If you need extra help, please have a look at some of the products we offer:
Order directly from our website at www.die28daeeetplan.co.za or send an email to
[email protected] Recipe Book Key ring
Description A collection of 80 recipes based on the diet Description Daily diet menu on laminated cards for
plan. The recipes are tasty enough so that the entire convenience. Comes in handy when you need to do
family can partake in them, not only those on the diet. shopping and have to remember what to buy; or if you
Soft cover. A5 Size. (Please note: This is a recipe book, would like to plan your meals ahead and always want
not a diet book.) your menu with you.
Price R180 Price R65
A3 Fridge Chart Combo 3
Description This A3 fridge chart is the perfect way to Description Get a recipe book, key ring and fridge chart
keep track of your progress on the diet. Every day’s plus half-price courier in this special combo deal.
menu as well as all the weighing days are clearly
marked. The convenient plastic cover makes it possible Price R400
to fill in your round number as well as weight readings
with a whiteboard marker, and then simply erase it at
the end of the month to re-use again!
Price R100
These prices are valid for 2018. Prices can change without prior notification. Please see our website for current prices, special combo deals and
promotional offers.
