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)
GRAMS CALORIES PROTEIN FAT CARBS
100g 177 31.5g 5.5g 0g
150g 266 47.2g 8.2g 0g
200g 354 63g 11g 0g
250g 442 78g 13.8g 0g

BEEF MINCE 95% LEAN

beef_mince_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 146 21g 6.8g 0g
150g 219 31.5g 10g 0g
200g 292 42g 13.6g 0g
250g 365 52g 17g 0g

EYE FILLET STEAK

Beef_Eye_Fillet_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 178 32g 5.5g 0g
150g 267 48g 8.2g 0g
200g 356 64g 11g 0g
250g 445 80g 13.8g 0g

SIRLOIN STEAK

beef-fillet-steak4_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 162 30g 4.3g 0g
150g 243 45.6g 6.5g 0g
200g 324 60g 8.6g 0g
250g 405 76g 10g 0g

SCOTCH FILLET STEAK

beef-scotch-fillet_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 181 31g 6g 0g
150g 272 47.2g 9g 0g
200g 362 63g 12g 0g
250g 452 78g 15g 0g

SALMON

Salmon_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 236 24.3g 15.5g 0g
150g 354 36.4g 23g 0g
200g 472 48.6g 31g 0g
250g 590 60g 38.8g 0g

CHICKEN BREAST

Grilled-Chicken-Breast_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 165 31g 3.6g 0g
150g 248 46.5g 5.4g 0g
200g 330 62g 7g 0g
250g 413 77g 9g 0g

PORK LOIN CHOP

Pork-Loins_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 164 30g 4.5g 0g
150g 246 45.9g 6.8g 0g
200g 328 61.2g 9g 0g
250g 410 76.5g 11g 0g

PORK BUTTERFLY STEAK

Grilled pork cutlet
GRAMS CALORIES PROTEIN FAT CARBS
100g 157 32g 2.8g 0g
150g 236 48g 4.2g 0g
200g 314 65g 5.6g 0g
250g 392 81g 7g 0g

PORK MEDALLION STEAK

pork-medallion2_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 151 29g 3.5g 0g
150g 226 44.2g 5.2g 0g
200g 302 59g 7g 0g
250g 378 73g 8g 0g

BROWN RICE

brown_rice_pix_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 153 2.9g 1g 31.8
150g 230 4.4g 1.5g 47.7g
200g 306 5.8g 2g 63.6g
250g 382 7.3g 2.5g 79g
Half Cup (80g) 122 2.3g 0.8g 25.4g

WHITE RICE

white_rice_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 161 2.7g 0.1g 36g
150g 242 4.1g 0.2g 54g
200g 322 5.4g 0.2g 72g
250g 403 6.8g 0.3g 90g
Half Cup (80g) 129 2.2g 0.1g 28.8g

BASMATI RICE

basmati-rice2_large
GRAMS CALORIES PROTEIN FAT CARBS
100g 108 2.6g 0.5g 22.6g
150g 162 3.9g 0.8g 33.9g
200g 216 5.2g 1g 45.2g
250g 270 6.5g 1.2g 56.5g
Half Cup (80g) 86 2.1g 0.4g 18.1g
VEGETABLES SERVING SIZE CALORIES
ARTICHOKE 150g 53
ASPARAGUS 6 spears (60g) 45
BEETROOT 1 medium raw (83g) 37
BROCCOLI 1 cup (156g) 48
BRUSSEL SPROUTS 1 cup (156g) 58
CABBAGE 100g 22
CARROT 1 medium (140g) 45
CAULIFLOWER 6 florets (108g) 27
CELERY 4 stalks (120g) 18
CORN 1 medium (100g) 94
CUCUMBER 1 medium (500g) 60
EGGPLANT 1 cup cubes (82g) 17
GREEN BEANS 100g 21
LETTUCE 100g 16
MUSHROOMS Half cup (60g) 15
PEAS Quarter cup (40g) 24
SWEET POTATO 100g 71
WHITE POTATO 100g 60
PUMPKIN 100g 49
TOMATO 1 medium (150g) 27
CHERRY TOMATOES 1 cup (149g) 27
ZUCCHINI 1 medium (232g) 35
FRUITS SERVING SIZE CALORIES
APPLE 1 medium (138g) 68
APRICOT 1 large (60g) 23
AVOCADO 1 small quarter (45g) 56
BANANA 1 medium (110g) 99
BLUEBERRIES half cup (75g) 39
CHERRIES 16 cherries (85g) 51
CRANBERRIES 1 cup (110g) 51
DATES 2 (20g) 51
FIGS 1 large (85g) 40
GRAPES 100g 47
ORANGE 1 medium (163g) 68
PEACH 1 medium (108g) 51
PEAR 1 small (99g) 54
POMEGRANATE 1/4 cup (20g) 60
RASPBERRIES 1 cup (100g) 54
RED GRAPEFRUIT 1 medium (138g) 46
STRAWBERRIES 10 medium (19g) 49
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