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

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

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

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

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

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

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

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

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

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

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

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

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

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