Daily Meal Planner – Nutritional Maintenance

Monday

Breakfast
1 Forever Garcinia Plus (20-30 mins before shake)
1 Forever Lean (immediately before shake)
1 Forever Lite Ultra Shake or smoothie from the recipe menu (see recipes)
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
1 Banana
Lunch
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
125g cooked linguini served with 75g skinless chicken breast strips/quorn alternative cooked with 125g sautéed peppers/garlic/onions in 125g tomato sauce
1 piece French bread
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
1 Forever Lean (immediately before snack)
Fast Break Energy Bar
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before eating your meal)
100g salmon served with 180g new potatoes, 75g broccoli, 75g carrots, 75g green beans

Tuesday

Breakfast
1 Forever Garcinia Plus (20-30 mins before shake)
1 Forever Lean (immediately before shake)
1 Forever Lite Ultra Shake
Fruit cocktail
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
25g mixed nuts
Lunch
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
Ham (100g) or feta cheese (100g) salad with 75g lettuce, 75g tomato, 75g cucumber
1 small wholemeal bread roll
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
1 Forever Lean (immediately before snack)
Rye crisp bread with 4 tbsp hummous
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before meal)
100g steak with 2 tbsp creamy peppercorn sauce or nut roast served with 75g mushrooms, 1 small baked potato, 75g salad

Wednesday

Breakfast
1 Forever Garcinia Plus (20-30 mins before breakfast)
1 Forever Lean (immediately before breakfast)
30g porridge oats in semi-skimmed milk with 1 tbsp Forever Bee Honey and 40g raisins
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
Forever Lite Ultra smoothie (see recipes)
Lunch
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
Ham (75g) or cheese (40g) salad sandwich on wholegrain bread
1 small apple
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
1 Forever Lean (immediately before snack)
200g low-fat yoghurt
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before meal)
1 medium chicken breast (100g) /quorn alternative (100g) served with 75g sweet potato, 75g brussell sprouts, 75g carrots, 75g green beans

Thursday

Breakfast
1 Forever Garcinia Plus (20-30 mins before breakfast)
1 Forever Lean (immediately before breakfast)
2 tbsp muesli in 200g natural yoghurt drizzled in 1 tbsp Forever Bee Honey
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
125g grapes
Lunch
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (Immediately before meal)
1 medium baked potato with 100g cottage cheese served with 125g lettuce, 75g onions and one sliced tomato
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
1 Forever Lean (immediately before shake)
Forever Lite Ultra shake or smoothie (see recipes)
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before meal)
125g prawn/tofu cooked in 2 tbsp stir fry sauce fried in 1 tbsp olive oil with 75g bamboo shoots, 75g broccoli, 75g green beans, 75g mushrooms served with 150g brown rice

Friday

Breakfast
1 Forever Garcinia Plus (20-30 mins before shake)
1 Forever Lean (immediately before shake)
1 Forever Lite Ultra ‘Oatmeal Delight’ smoothie (see recipes)
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
100g strawberries
Lunch
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (Immediately before meal)
1 large pita with 100g chicken or 30g cheddar cheese with 75g lettuce, tomatoes and cucumbers
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
1 Forever Lean (immediately before snack)
1 wholemeal English muffin with peanut butter
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before meal)
2 wheat tortillas with 100g chicken or quorn strips fried in 1 tbsp olive oil with 75g diced tomatoes, 75g onions and 75g peppers served with 75g lettuce and 1 tbsp sour cream dressing

Saturday

Breakfast
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before breakfast)
1 plain bagel with 1 tbsp cream cheese
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
Forever Lite Ultra smoothie (see recipes)
Lunch
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (Immediately before meal)
Home-made chicken vegetable soup (with 100g chicken/quorn) with small wholemeal bread roll
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
1 Forever Lean (immediately before snack)
2 x peanut butter power treats (see recipes)
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before meal)
100g minced beef cooked with ½ cup traditional pasta sauce fried in 1 tbsp olive oil with 75g tomato, 75g onions, 75g mushrooms, 1 tablespoon olive oil, 150g pasta

Sunday

Breakfast
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before breakfast)
2 boiled eggs on 2 slices of wholegrain toast
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
50g cherries
Forever Lite Ultra shake
Lunch
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
1 wheat tortilla with chicken (100g)/ cheddar cheese (40g) served with 75g lettuce, 1 sliced tomato, 75g peppers, chopped onion
Snack
45ml (1.5oz) Aloe Berry Nectar or Aloe Vera Gel
1 Forever Lean (immediately before snack)
1 plain rice cake
Dinner
1 Forever Garcinia Plus (20-30 mins before meal)
1 Forever Lean (immediately before meal)
1 Forever Active Probiotic (before meal)
100g lean pork chop or 100g chopped tofu served with 125g cooked spinach, 125g brown rice

Snacks

Code Full Name
Fr Fruit
D Dairy
F Fat
P Protein
V Vegetable
B Bread/starch

Choose any two of the following items for a delicious, healthy snack. Try to vary each snack with food from different categories, as noted below:

  • 125g Non-fat or 1% low-fat cottage cheese (D)
  • 125g Low-fat mozzarella cheese (D)
  • 1 Stick mozzarella string cheese (D)
  • 1 tbsp Low-fat cream cheese (D)
  • 200g Light or non-fat yogurt (D)
  • 2 tbsp Low-fat salad dressing (D/F)
  • 125g Low-fat or light ice cream or frozen yogurt (D/F)
  • 6 Whole almonds or cashew nuts (F/P)
  • 4 tbsp Hummous (F/P)
  • 25g Dry-roasted peanuts or mixed nuts (F/P)
  • 1 tbsp Peanut butter (F/P)
  • 4 Hard-boiled egg whites or 1 hard-boiled egg with yolk (P)
  • 25g Tuna – canned in water (P)
  • 50g Tinned crab meat (P)
  • 125g Cooked soybeans (Edamame) (P)
  • 2 tbsp Salsa (V)
  • 125g Raw vegetables (V)
  • Cucumber slices (V)
  • 125g Tomato or veg. juice cocktail (V)
  • 10 Baked tortilla chips (B)
  • 25g Pretzel twists or sticks (B)
  • 3 crackers (B)
  • 375g Air-popped or microwave light popcorn (B)
  • 1 Plain rice cake (B)
  • 1 Small, plain bagel (B)
  • 2 Pieces light whole wheat bread (B)
  • 1 Piece angel cake (B/F)
  • 1 Small apple (Fr)
  • 125g Unsweetened apple sauce (Fr)
  • 125g Grapes (Fr)
  • 1 Large pear (Fr)
  • 1 Large orange (Fr)
  • 125g Strawberries or melon cubes (Fr)
  • 1 Fresh grapefruit (Fr)
  • 1 Small banana (Fr)
  • 125g Canned fruit or fruit cocktail (Fr)