Ready-to-eat high-bran breakfast cereals, oats (instant varieties are good if you need to save time on cooking), Wheatbix or unsifted maize meal and Maltabella (for weekends when you can cook your breakfast porridge)
High-fibre starches such as brown rice, crushed wheat, pasta made from 100% durum wheat
Wholewheat, rye, rice or maize crackers
Sliced low-GI, wholewheat or rye bread, or rolls (Freeze in portion sizes that you require. For example if you are living alone, you may need only 6 slices a day -two for breakfast and four for sandwiches at lunch. Take your daily portion out of the freezer every evening and store in the fridge. By morning the bread will have defrosted and be ready for toasting or for making those sandwiches.)
Fat-free, long-life milk for times when you run out of fresh fat-free milk
Frozen fat-free yoghurt
Fruit juice and dried fruit
Fruit canned in juice
Canned vegetables such as tomato and onion, tomato paste and green beans
Frozen vegetables like broccoli, spinach, peas, beans, pumpkin and mixed vegetables
Lean meat (freeze fat-free mince, ostrich, small portions of steak or pork chops with all visible fat removed)
Lean, thinly sliced cold cuts (roast beef, Pastrami or roast pork) or Like-it-Lean products (pack into portions and freeze)
Ready-to eat, low-fat frozen meals (Woolworths has an excellent range)
Tuna, salmon or pilchards canned in brine, water or tomato sauce
Frozen fish and calamari (buy plain without crumbs or batter)
Skinned chicken breasts (pack into portions and freeze)
Canned beans, peas and lentils of all types
Textured vegetable protein products (Toppers etc.)
Lite margarine or Flora Pro-Activ margarine (the latter helps to lower blood cholesterol levels) and Spray & Cook for preparing fat-free dishes
Low-fat salad dressings
Olive, canola or avocado oil
Lite or low-GI jam, or honey
Sugar-free cold drinks or spring water, and soda water
Sugar-free gum
Sugar-free jelly
Canned gherkins, mustard and tomato sauce for flavouring
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