OPTIMAN MEAL PLAN

MEAL PLAN

OPTIMAN WEIGHT LOSS SHAKE

The Optiman shakes are to be used as part of an LCD (Low-Calorie Diet). Each shake is a formulated meal replacement designed to replace up to two meals per day. The Optiman shakes are low in calories and fat and contain 2/3 of your recommended daily intake of essential nutrients with the remainder of your RDI’s made up from a regular dinner meal and snacks.

1500 Calorie Meal Plan

Under 100kgs

1800 Calorie Meal Plan

Up to 100kgs-150kgs

2000 Calorie Meal Plan

Over 150kgs

RUMP STEAK

beef-fillet-steak3_large (1)
GRAMSCALORIESPROTEINFATCARBS
100g17731.5g5.5g0g
150g26647.2g8.2g0g
200g35463g11g0g
250g44278g13.8g0g

BEEF MINCE 95% LEAN

beef_mince_large
GRAMSCALORIESPROTEINFATCARBS
100g14621g6.8g0g
150g21931.5g10g0g
200g29242g13.6g0g
250g36552g17g0g

EYE FILLET STEAK

Beef_Eye_Fillet_large
GRAMSCALORIESPROTEINFATCARBS
100g17832g5.5g0g
150g26748g8.2g0g
200g35664g11g0g
250g44580g13.8g0g

SIRLOIN STEAK

beef-fillet-steak4_large
GRAMSCALORIESPROTEINFATCARBS
100g16230g4.3g0g
150g24345.6g6.5g0g
200g32460g8.6g0g
250g40576g10g0g

SCOTCH FILLET STEAK

beef-scotch-fillet_large
GRAMSCALORIESPROTEINFATCARBS
100g18131g6g0g
150g27247.2g9g0g
200g36263g12g0g
250g45278g15g0g

SALMON

Salmon_large
GRAMSCALORIESPROTEINFATCARBS
100g23624.3g15.5g0g
150g35436.4g23g0g
200g47248.6g31g0g
250g59060g38.8g0g

CHICKEN BREAST

Grilled-Chicken-Breast_large
GRAMSCALORIESPROTEINFATCARBS
100g16531g3.6g0g
150g24846.5g5.4g0g
200g33062g7g0g
250g41377g9g0g

PORK LOIN CHOP

Pork-Loins_large
GRAMSCALORIESPROTEINFATCARBS
100g16430g4.5g0g
150g24645.9g6.8g0g
200g32861.2g9g0g
250g41076.5g11g0g

PORK BUTTERFLY STEAK

Grilled pork cutlet
GRAMSCALORIESPROTEINFATCARBS
100g15732g2.8g0g
150g23648g4.2g0g
200g31465g5.6g0g
250g39281g7g0g

PORK MEDALLION STEAK

pork-medallion2_large
GRAMSCALORIESPROTEINFATCARBS
100g15129g3.5g0g
150g22644.2g5.2g0g
200g30259g7g0g
250g37873g8g0g

BROWN RICE

brown_rice_pix_large
GRAMSCALORIESPROTEINFATCARBS
100g1532.9g1g31.8
150g2304.4g1.5g47.7g
200g3065.8g2g63.6g
250g3827.3g2.5g79g
Half Cup (80g)1222.3g0.8g25.4g

WHITE RICE

white_rice_large
GRAMSCALORIESPROTEINFATCARBS
100g1612.7g0.1g36g
150g2424.1g0.2g54g
200g3225.4g0.2g72g
250g4036.8g0.3g90g
Half Cup (80g)1292.2g0.1g28.8g

BASMATI RICE

basmati-rice2_large
GRAMSCALORIESPROTEINFATCARBS
100g1082.6g0.5g22.6g
150g1623.9g0.8g33.9g
200g2165.2g1g45.2g
250g2706.5g1.2g56.5g
Half Cup (80g)862.1g0.4g18.1g
VEGETABLESSERVING SIZECALORIES
ARTICHOKE150g53
ASPARAGUS6 spears (60g)45
BEETROOT1 medium raw (83g)37
BROCCOLI1 cup (156g)48
BRUSSEL SPROUTS1 cup (156g)58
CABBAGE100g22
CARROT1 medium (140g)45
CAULIFLOWER6 florets (108g)27
CELERY4 stalks (120g)18
CORN1 medium (100g)94
CUCUMBER1 medium (500g)60
EGGPLANT1 cup cubes (82g)17
GREEN BEANS100g21
LETTUCE100g16
MUSHROOMSHalf cup (60g)15
PEASQuarter cup (40g)24
SWEET POTATO100g71
WHITE POTATO100g60
PUMPKIN100g49
TOMATO1 medium (150g)27
CHERRY TOMATOES1 cup (149g)27
ZUCCHINI1 medium (232g)35
FRUITSSERVING SIZECALORIES
APPLE1 medium (138g)68
APRICOT1 large (60g)23
AVOCADO1 small quarter (45g)56
BANANA1 medium (110g)99
BLUEBERRIEShalf cup (75g)39
CHERRIES16 cherries (85g)51
CRANBERRIES1 cup (110g)51
DATES2 (20g)51
FIGS1 large (85g)40
GRAPES100g47
ORANGE1 medium (163g)68
PEACH1 medium (108g)51
PEAR1 small (99g)54
POMEGRANATE1/4 cup (20g)60
RASPBERRIES1 cup (100g)54
RED GRAPEFRUIT1 medium (138g)46
STRAWBERRIES10 medium (19g)49
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