1. No category

40g
Men
Breakfast
Lunch
Dinner
Daily Total: 7 881kJ and 31.3g Glycaemic Carbohydrate
Monday
Met-S Care Shake
Met-S Care Fibre
Eggs
Coconut Oil
Cheddar Cheese
1 sachet
1 heaped tsp
2 eggs
1 Tbsp
1 3 cup
⅓
Met-S Care Bar
Met-S Care Biltong
Met-S Care Almonds
Chicken and Veg
1 bar
2 packets/50g
1 packet/30g
Chicken Breast
Coconut Oil
Broccoli
Cauliflower
Olive Oil
Daily Total: 7 760 kJ and 32.6g Glycaemic Carbohydrate
Tuesday
Met-S Care Bar
Met-S Care Tuna
Mozzarella Cheese
Olive Oil
1 bar
1 tin drained
½ cup grated
1 Tbsp
Met-S Care Shake
Met-S Care Fibre
Met-S Care Biltong
Met-S Care Almonds
Wednesday
1 sachet
1 heaped tsp
3 rashers
2 boiled
Met-S Care Bar
Met-S Care Almonds
Met-S Care Biltong
Cheddar Cheese
Strawberries
1 sachet
1 heaped tsp
1 packet/25g
1 packet/30g
Beef Sirloin/Rump
Coconut Oil
Green Beans
Carrots
Cauliflower
Olive Oil
Thursday
1 sachet
1 heaped tsp
2 palm size
1 3 cup cubed
⅓
Met-S Care Bar
Met-S Care Almonds
Met-S Care Roasted
Coconut Flakes
1 bar
1 packet/30g
1 packet/25g
¼ cup cubed
4 medium
Pink Oily Fish
Coconut Oil
Green Beans
Carrots
Olive Oil
Friday
1 sachet
1 heaped tsp
2 boiled
1 palm size
1 thumb-sized
block
Met-S Care Bar
Cheddar Cheese
Met-S Care Biltong
Met-S Care Almonds
1 bar
1 packet/30g
1 packet/30g
Saturday
1 bar
2 boiled
3 slices
1 Tbsp
½
Met-S Care Bar
Met-S Care Droëwors
Met-S Care Almonds
1 bar
¼ cup cubed
1 packet/25g
1 packet/30g
Sunday
2 sachets
1 heaped tsp
4 medium
1 3 cup
⅓
Met-S Care Bar
Met-S Care Biltong
Cream Cheese
Met-S Care Almonds
1 cup
1 Tbsp
1 cup
¼ cup chopped
1 Tbsp
Roast Chicken with Skin
Met-S Care Wrap
Avocado
Lettuce
Tomato
1 cup cooked
1 wrap
¼
½ cup chopped
¼ cup chopped
Tuna Wrap
1 bar
2 packets/60g
1 packet/30g
Daily Total: 7 949 kJ and 42.7g Glycaemic Carbohydrate
Met-S Care Shake
Met-S Care Fibre
Strawberries
Met-S Care Coconut Milk
Beef Mince
Coconut Oil
Cauliflower
Tomato
Olive Oil
Chicken Wrap
Daily Total: 7 539 kJ and 36.5g Glycaemic Carbohydrate
Met-S Care Bar
Eggs
Smoked Ham/Deli Meat
Olive Oil
Avocado
2 palm size
1 Tbsp
½ cup chopped
1 3 cup chopped
⅓
1 Tbsp
Mince and Veg
Daily Total: 7 563 kJ and 32.9g Glycaemic Carbohydrate
Met-S Care Shake
Met-S Care Fibre
Eggs
Smoked Salmon
Cream Cheese
1½ palm size
1 Tbsp
½ cup chopped
1 3 cup chopped
⅓
1 cup
1 Tbsp
Fish and Veg
Daily Total: 8 145 kJ and 27.8g Glycaemic Carbohydrate
Met-S Care Shake
Met-S Care Fibre
Smoked Haddock
Cheddar Cheese
2 palm size
1 Tbsp
1 cup
1 cup
2 Tbsp
Steak and Veg
Daily Total: 8 333 kJ and 33g Glycaemic Carbohydrate
Met-S Care Shake
Met-S Care Fibre
Bacon
Eggs
Week 1
The Met-S Care Program Meal Plan
Met-S Care Tuna
Olive Oil
Met-S Care Wrap
Cheddar Cheese
Lettuce
Gherkins
1 tin drained
1 Tbsp on tuna
1 wrap
1 3 cup cubed
⅓
½ cup chopped
¼ cup sliced
Chicken Omelette
1 bar
2 packet/50g
2 blocks
1 packet/30g
Met-S Care Chicken
Eggs
Coconut Oil
Cheddar Cheese
Tomato
1 tin drained
2
1 Tbsp
1 3 cup
⅓
¼ cup chopped
40g
Men
Breakfast
Lunch
Dinner
Daily Total: 7 647 kJ and 35.5g Glycaemic Carbohydrate
Monday
Met-S Care Shake
Met-S Care Fibre
Strawberries
Met-S Care Coconut Milk
Met-S Care Chicken
Eggs
1 sachet
1 heaped tsp
4 medium
½ cup
1 tin drained
2 boiled or
scambled
Met-S Care Bar
Met-S Care Biltong
Met-S Care Almonds
Fish Cakes and Veg
1 bar
2 packets/50g
1 packet/30g
Met-S Care Tuna
Mozzarella Cheese
Egg
Green Peppers
Red Onions
Coconut Oil
Olive Oil
Cauliflower
Daily Total: 7 600 kJ and 26.3g Glycaemic Carbohydrate
Tuesday
Eggs
Bacon
Cheddar Cheese
Met-S Care Wrap
2 boiled
2 rashers
1 3 cup cubed
1 wrap
Met-S Care Shake
Met-S Care Fibre
Met-S Care Biltong
Met-S Care Almonds
Wednesday
Cheddar Cheese
Coconut Oil
1 sachet
1 heaped tsp
2 eggs scrambled
with cheese
1 3 cup
½ Tbsp
to cook eggs
Met-S Care Bar
Met-S Care Biltong
Met-S Care Almonds
1 sachet
1 heaped tsp
2 packets/50g
1 packet/30g
Thursday
1 sachet
1 heaped tsp
1 packet/30g
1 packet/25g
1 packet/30g
Met-S Care Bar
Met-S Care Tuna
Olive Oil
Mozzarella Cheese
1 bar
2 packets/50g
1 packet/30g
Friday
1 boiled
1 sachet
1 heaped tsp
¼
½ cup
1 packet/25g
Met-S Care Bar
Met-S Care Almonds
Cheddar Cheese
1 bar
1 tin drained
1 Tbsp
½ cup grated
Saturday
1 sachet
1 heaped tsp
¼
4 medium
½ cup
1 packet/30g
Met-S Care Bar
Eggs
Met-S Care Tuna
Olive Oil
1 bar
1 packet/30g
1 3 cup cubed
Sunday
2 boiled
1 packet/25g
1 packet/30g
1 sachet
1 heaped tsp
Met-S Care Bar
Smoked Salmon
Full Cream Cottage Cheese
Avocado
Met-S Care Wrap
½ tin
3 sliced
¼ cup grated
1 tsp
1 Tbsp
1 cut into ¼
Met-S Care Chicken
Avocado
Eggs
.....
Cherry Tomato
Coconut Oil
Olive Oil
1 tin drained
¼ sliced
2 eggs mixed with
tomato and chicken
3 chopped
1 Tbsp
1 Tbsp
Beef Sirloin/Rump
Egg
Coconut Oil
Carrots
Cauliflower
Olive Oil
1½ palm size
1 fried
1 Tbsp
1 3 cup chopped
1 cup
1 Tbsp
Spicy Mince Wrap
1 bar
2 boiled
1 tin drained
1Tbsp
Daily Total: 7 785 kJ and 38.5g Glycaemic Carbohydrate
Eggs
Met-S Care Biltong
Met-S Care Almonds
Met-S Care Shake
Met-S Care Fibre
Middlecut
Cherry Tomato
Mozzarella Cheese
Dried Basil
Olive Oil
Toasted Met-S Care
Wrap
Portuguese Steak and Veg
Daily Total: 8 203 kJ and 34.9g Glycaemic Carbohydrate
Met-S Care Shake
Met-S Care Fibre
Avocado
Strawberries
Met-S Care Coconut Milk
Met-S Care Almonds
1 cup
1 Tbsp
1 Tbsp chopped
¼
2 thin slices
2 large leaves
Chicken and Avocado Frittata
Daily Total: 8 357 kJ and 32.4g Glycaemic Carbohydrate
Egg
Met-S Care Shake
Met-S Care Fibre
Avocado
Met-S Care Coconut Milk
Met-S Care Biltong
Beef Mince
Coconut Oil
Red Onions
Avocado
Tomato
Lettuce
Middlecut on "Bruschetta"
Daily Total: 7 764 kJ and 27.9g Glycaemic Carbohydrate
Met-S Care Shake
Met-S Care Fibre
Met-S Care Almonds
Met-S Care Biltong
Met-S Care Roasted
Coconut Flakes
1 tin drained
½ cup grated
1
¼ cup chopped
1 Tbsp chopped
1 Tbsp
1 Tbsp
1 cup
Burger on a "Bun"
Daily Total: 8 137 kJ and 33g Glycaemic Carbohydrate
Met-S Care Shake
Met-S Care Fibre
Eggs
.......
Week 2
The Met-S Care Program Meal Plan
Beef Mince
Coconut Oil
Tomato Purée
Chopped Garlic, Chilli
and Spices
Cheddar Cheese
Met-S Care
Coconut Cream
Met-S Care Wrap
1 cup
½ Tbsp
1 Tbsp
A pinch
¼ cup cubed
1 Tbsp over mince
1 wrap
Chicken Salad
1 bar
1½ palm size
1 3 cup
¼
1 wrap
Met-S Care Chicken
Mozzarella Cheese
Walnuts
Lettuce
Cherry Tomato
Olive Oil
1½ tins drained
½ cup grated
¼ cup chopped
1 cup chopped
3 chopped
1 Tbsp
40g
Men
Met-S Care Program Meal Plan Week 2
How to Prepare the Dinner Recipes
MONDAY
Fish Cakes and Vegetables
1. Drain tinned tuna of excess water.
2. Grate mozzarella cheese and chop green peppers and
onions. Sauté onions and peppers in a little coconut oil.
3. Mix tuna, grated cheese and egg in a bowl.
4. Add sautéed onions and peppers to tuna and egg
mixture. Form into balls and pat slightly to flatten them.
5. Fry fish cakes in coconut oil in a pan till golden brown.
6. In the meantime steam cauliflower then drizzle olive oil
over vegetables and serve with tuna fish cakes.
TUESDAY
WEDNESDAY
Burger on a “Bun”
Middlecut on “Bruschetta”
1.
2.
3.
4.
5.
1.
2.
3.
4.
Sauté onions in a little coconut oil.
Mix herbs, spices, chilli and garlic into mince.
Add sautéed onions to mince and blend well.
Pan fry mince patty in coconut oil.
Place two large lettuce leaves on a plate and place
cooked patty on lettuce.
6. Add sliced tomato and avocado on top.
THURSDAY
Chicken and Avocado Frittata
1. Drain excess water from tin.
2. Add 1 tablespoonful of coconut oil to a pan.
3. Mix the two eggs, chicken, chopped tomato and herbs
and spices together.
4. Pour into heated pan and cook. A lid may be placed on
top of the pan to ensure egg is cooked on the top too.
5. Once ready, decorate with sliced avocado pieces.
6. Drizzle olive oil over frittata.
7. Add salt to taste.
SATURDAY
Cut wraps into quarters.
Toast/Grill wrap quarters till crispy.
Place middlecut on top of the crisped "bruschetta".
Add sliced cherry tomatoes, mozzarella cheese and
sprinkle basil over the cheese.
5. Melt cheese under the grill and drizzle olive oil over
the mini "bruschetta" when ready.
FRIDAY
Portuguese Steak and
Vegetables
1. Pan-fry rump, sirloin or fillet in a pan with coconut oil.
Keep a small amount of coconut oil to fry the egg.
2. Add spices and herbs as desired.
3. Steam or grill vegetables and drizzle with olive oil.
4. Once steak is ready, let the meat rest and quickly
fry the egg.
5. Place on top of the steak and enjoy.
SUNDAY
Spicy Mince Wrap
Chicken Salad
1. Cook mince, spices and herbs as desired in a pan
with coconut oil.
2. Add tomato purée.
3. Heat wrap in another dry pan until crisp.
4. Remove cooked mince from the pan and place on
top of the wrap, then add a dollop of coconut cream.
5. Sprinkle cheese on top of mince and grill to melt.
1. Prepare salad base by tearing lettuce and chopping
tomatoes and walnuts into smaller pieces.
2. Grate mozzarella cheese.
3. Drain chicken from tin then place on top of lettuce base.
4. Add tomato, walnuts and cheese.
5. Drizzle with olive oil and serve.
MET-S Care Meal Plan Shopping List
Protein
Fish
Poultry
Red Meat and Pork
All Fish and Seafood: fresh, frozen
(without batter) or tinned*
• Oily Fish such as:
Salmon, Trout, Tuna, Snoek and
Mackerel, Haddock, Kippers
• Other Fish such as:
Hake, Sole, Kingklip, Angel Fish and
other line fish
• Seafood such as:
Calamari, Squid, Prawns, Crayfish
All Free-Range Poultry: fresh, cooked,
frozen or tinned*
All forms of Red Meat (including organ
meat, venison and ostrich) and Pork:
fresh, frozen, tinned or dried (biltong)*
– It is not necessary to remove the skin
of poultry before cooking and eating
– Buy free-range Poultry and Eggs, where
possible
* Look out for the Lifestyle Met-S-Care Brand
tinned chicken available at your nearest
Dis-Chem Pharmacy
– If possible, avoid boerewors and other meat
products, e.g. marinated spare ribs, to which
sugar and grain (wheat and other cereals)
have been added
* Look out for the Lifestyle Met-S-Care Brand
biltong and droëwors available at your nearest
Dis-Chem Pharmacy
* Look out for the Lifestyle Met-S-Care Brand
tinned fish available at your nearest
Dis-Chem Pharmacy
Fats
Nuts and Seeds
Oils and ‘Butters’
Dairy
All Nuts, Seeds (raw, roasted, plain or
lightly salted) and Oils
• Nuts such as:
Almonds*, Brazil, Hazelnuts,
Macadamia, Walnuts, Pistachios
• Seeds such as:
Sunflower, Pumpkin, Sesame, Flax
• Coconut products such as:
Coconut Oil (cooking), Coconut
Milk* Coconut Cream*, Roasted
Coconut Flakes*, Coconut Chunks
and Desiccated Coconut
• Oils such as:
Olive Oil, Avocado Oil, Macadamia
Oil (for salads and on vegetables)
• ‘Butters’ such as:
Almond Butter, Macadamia Nut
Butter and sugar-free Peanut Butter
All Full Cream, Sugar-Free Dairy
Products
• High Quality Butter and Ghee
(Clarified Butter)
• Full Fat Milk (long life or fresh,
preferably hormone free)
• Cream (pouring or whipping, but
ensure no sugar added)
• Double Cream Greek Yoghurt/Full
Cream Yoghurt without sugar and
fruit
• Cheeses (all varieties)
Avoid Sunflower, Canola Oil or Vegetable Oil,
Margarine and spreading ‘butter’.
* Look out for the Lifestyle Met-S-Care Brand
Almonds, Coconut Milk, Coconut Cream and
Roasted Coconut Flakes available at your
nearest Dis-Chem Pharmacy
Avoid processed cheese spreads and flavoured
cheeses and all sugar-sweetened dairy products.
Gooseberries
Blueberries
Strawberries
Raspberries
Lemons
Avocado
Avoid all fruit juice.
All vegetables that grow above the
ground including:
•
•
•
•
•
•
•
•
•
•
Asparagus
Cucumber
Celery
String Beans
Broccoli Florets
or Tender Stem
Cauliflower
Spinach
Mushrooms
Cabbage
Courgettes/Baby
Marrow/Zucchini
• Red, Green and
Yellow Peppers
• Lettuce Varieties
• Tomatoes
• Olives
• Cucumber
• Rocket/Arugula
• Gem Squash
• Brinjal/Eggplant
• Butternut
• Pumpkin
Watch portion size of the more carbohydrate
dense vegetables such as onions, butternut,
pumpkin and carrots.
Avoid potatoes and sweet potato.
Miscellaneous
•
•
•
•
•
•
Vegetables
Low-Carbohydrate Fruits
All low-carbohydrate
Fruits, especially:
• All Lifestyle Met-S-Care Brand food
and beverage products stocked
exclusively by Dis-Chem (Met-S Care
section in store or visit
www.metscare.com)
• Other low-carbohydrate foods and
beverages including:
Coffee, Tea, Herbal Tea Infusions,
Rooibos Tea, Green Tea
• Almond Flour, Coconut Flour,
Flaxseed Powder and Chia Seeds
• Dijon Mustard/Wholegrain
Mustard/Hot English Mustard,
Cinnamon, Nutmeg, all Spices, Herbs,
Garlic, Ginger, Turmeric, Cayenne and
Black Pepper, Himalayan Rock Salt,
Balsamic Vinegar (used sparingly)
Avoid all grains (e.g. wheat, maize, oats, etc.)
and all products manufactured from grains
(incl. bread, pasta, breakfast cereals, etc.).