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 |