The Deadline Diet - Womens Health

The 

Deadline 

Diet 

WANT TO TRASH THAT MUFFIN TOP BY CHRISTMAS 

DONE! JUST FOLLOW OUR EXPERT-APPROVED PLAN 

BY DIETICIAN MARISSA LIPPERT 

WORKOUTS COMPILED BY LORI INCLEDON 

So your trip to Mozambique is a month away and you’ve 

got to fit into that itty-bitty red bikini you bought in 

a size too small (hey, we all do it). You know starving 

yourself isn’t healthy or smart – one sip of strawberry 

daiquiri and those kilos you lost will reappear faster 

than it takes Lindsay Lohan to check in and out of 

rehab. Emergency liposuction Also not an option. 

That’s where we come in. We’ve designed eating 

and exercise plans to help you hit your deadline – 

whether it’s one week, one month or three months 

away – without wrecking your health or driving 

you insane. You’ll fit into that purple taffeta 

bridesmaid’s dress in no time (lucky you!). 

GUTTER CREDIT TK 

2 W O M E N ’ S H E A LT H / October 2010 / WomensHealthSA.co.za

Week 1: Booty Boot Camp 

GUTTER CREDIT TK 

Meal Plan 

Week 

1 

breakfast 

snack 

lunch 

snack 

dinner 

snack 

One week before your reunion Follow our 5 800kJ 

eating plan and workouts (find them at www.WomensHealthSA. 

co.za/Fitness/deadline-diet) and you’ll lose between one and 

two kilos. And if you’ve got a month before the big day, use the 

Gut-Busting Workout Week 1 for the first week. The meals are 

designed to kick-start your fat- burning engine with an ideal 

balance of lean protein, healthy fats and complex carbs. > 

day 1 day 2 day 3 day 4 day 5 day 6 day 7 

½ cup oats 

(unflavoured) 

with ¼ cup 

skim milk, 

1 cup mixed 

berries, 1 tbsp 

chopped 

pecans 

½ cup low-fat 

cottage cheese 

sprinkled with 

cinnamon 

110g grilled 

chicken, 3 cups 

mixed greens, 

¼ cup sliced 

avocado, ½ 

cup sliced 

orange and ½ 

cup artichoke 

hearts or 

blanched 

asparagus with 

2 tsp olive oil 

and 1 tbsp 

lemon juice 

¾ cup 

edamame 

(in shells) 

110g grilled 

salmon 

marinated in 

2 tbsp balsamic 

vinegar and 

1 tsp honey; 

2 cups 

steamed 

spinach; 

1 small baked 

sweet potato 

1 cup sugarfree 

hot 

chocolate 

(like Nomu) 

Smoothie: ¾ 

cup plain fatfree 

yoghurt, 

½ cup frozen 

mixed berries, 

½ medium 

banana, 2 tbsp 

ground flaxseed 

10 raw 

almonds 

1½ cups 

minestrone 

soup (like 

Woolworths 

Organic Italian 

Minestrone 

Soup or 

Baxter’s 

Healthy 

Choice); 

30g mozzarella 

with tomato 

and basil on ½ 

wholegrain roll 

1 medium 

apple and 

1 tbsp natural 

peanut butter 

1 cup miso 

soup; 1 tunaavocado 

roll; 

1 cup mixed 

greens with 

2 tbsp low-fat 

dressing (like 

Ina Paarman’s 

Lime and 

Coriander 

or Knorr 

Light salad 

dressings); 

3 or 4 pieces 

tuna or salmon 

sashimi (if you 

use soy sauce, 

make it lowsodium) 

175g fat-free 

plain yoghurt 

with 1 tsp 

honey and 

1 tbsp raisins 

1 cup 

wholegrain 

cereal (like 

All-Bran 

Flakes) with 

½ cup skim 

milk, ½ cup 

strawberries 

15 baby 

carrots with 

2 tbsp roasted 

red pepper 

hummus 

85g extra-lean 

beef mince with 

½ cup marinara 

sauce and 

2 tbsp grated 

Parmesan; 

2 cups 

steamed 

broccoli 

and carrots 

1 granola bar 

(like Jungle 

Energy Bar 

Lite, ProNutro 

Play Bar or 

Kellogg’s All- 

Bran Bar) 

110g grilled 

chicken 

with 2 tbsp 

low-sodium 

teriyaki sauce; 

5 asparagus 

spears sautéed 

in 2 tsp 

sesame oil 

and sprinkled 

with 1 tsp 

sesame seeds; 

½ cup steamed 

brown rice 

3 cups homemade 

popcorn 

(air-pop raw 

popcorn 

kernels in a pot 

or microwave, 

using no or very 

little oil) 

2 hard-boiled 

eggs with 2 

slices tomato; 

½ grapefruit; 

1 cup low-fat 

soya or skim 

milk 

1 cup apple 

with 2 tbsp 

low-fat cheese 

spread (like 

Laughing Cow 

or Melrose) 

Chicken wrap: 

110g sliced 

lean chicken, 

30g low-fat 

cheese (like 

Woolworths 

Slimmer’s 

Choice 

Cheddar Style) 

with lettuce, 

tomato and 

mustard in 

1 wholewheat 

wrap (like 

Old El Paso 

Wholegrain 

Tortillas) 

¾ cup plain 

low-fat yoghurt 

with 1 tsp 

honey 


topside sirloin 

steak; 2 cups 

grilled bell 

pepper and 

baby marrow 

with 2 tsp 

olive oil; 1 cup 

Moroccan 

chickpea 

salad (for the 

recipe, go to 

www.Womens 

HealthSA. 

co.za/Fitness/ 

deadline-diet) 

Skip it 

1 wholegrain 

English 

muffin (from 

Woolworths) 

with 1 tbsp 

natural peanut 

butter; 1 

medium banana 

20 green 

grapes 

1 veggie burger 

(like Fry’s 

Vegetarian 

Burger or 

Woolworths 

Vegetarian 

Burger) 

with 2 tbsp 

guacamole and 

2 tbsp salsa in 

1 wholewheat 

pita; 2 cups 

mixed salad 

leaves and 

½ cup Rosa 

tomatoes with 


and 1 tsp red 

wine vinegar 

Ham and 

cheese roll-ups: 

55g sliced lean 

ham and 30g 

low-fat cheese 

110g baked 

hake or dorado 

(or any other 

white soft-flake 

fish on the 

SASSI green 

list) with ½ cup 

chopped olives, 

tomato and 

onion and 2 tsp 

olive oil, baked 

at 190ºC 

for 20 to 25 

min; ½ cup 

wholewheat 

couscous; 

1½ cups 

steamed 

broccoli 

1 cup 

pineapple 

or mango 

½ cup 

wholegrain or 

bran cereal 

(like High-Fibre 

Bran) with ¾ 


yoghurt; 

¾ cup fresh 

berries 

1 tbsp 

hummus and 

3 wholegrain 

crackers (like 

Pro-Vita or 

Finn Crisp) 

Greek salad: 

110g grilled 

chicken, ½ cup 

tomato, 30g 

low-fat feta, ½ 

cup cucumber, 

¼ cup black 

olives with 


and 2 tsp fresh 

lemon juice 

4 Ryvita 

squares with 

1 tbsp light 

cream cheese 

and 2 tsp jam 

110g chicken 

roasted with 

fresh lemon and 

garlic; 2 cups 

spinach, tomato 

and fresh 

garlic sautéed 

in 2 tsp 

olive oil and 

topped with 

2 tbsp grated 

Parmesan; 

3 baby 

potatoes 

roasted with 

garlic, rosemary 

and 1 tsp 

olive oil 

½ cup lowfat 

vanilla or 

chocolate 

frozen yoghurt 

(like Marcel’s 

or Woolworths 

Slimmer’s 

Choice) 

with ½ cup 

strawberries 

Omelette: 

1 egg and 

3 egg whites, 

½ cup 

spinach and 

tomato, 2 tbsp 

feta, 1 slice 

multigrain 

bread 

1 cup fresh 

fruit salad (like 

banana, berries 

and spanspek) 

with 2 tbsp 

granola 

Tex Mex 

salad: 2 cups 

mixed greens 

topped with 

110g grilled 

chicken, 2 tbsp 

salsa, 2 tbsp 

shredded lowfat 

cheese, 

1 

⁄3 cup black 

beans 

2 small pieces 

biscotti 

170g tofu and 

1½ cups mixed 

vegetables of 

your choice 

(such as 

mangetout, 

broccoli and 

carrots) stirfried 

in 2 tbsp 

low-sodium 

teriyaki sauce 

and 2 tsp 

canola oil; ½ 

cup brown rice 

Skip it 

October 2010 / W O M E N ’ S H E A LT H 123

Weeks 2 to 4: Smart and Steady 

Meal Plan 

Week 

2 

Congrats! You’ve muscled through the toughest part of the 

plan and your metabolism is hotter than Ryk Neethling on fire. 

In this phase, you should continue losing about half to 1.5kg per week, for a 

total loss of up to 4.5kg for the month. The kilojoule count is still 5 800, but 

we’ve lightened the workout load and incorporated more complex carbs to 

make the plan easier to sustain. Still, if you exercise more or find that you’re 

ravenous, you may need to increase your daily intake by 400kJ by eating 

another snack (like a small tub of fat-free yoghurt or an apple with 2 tsp of 

peanut butter), adding 50g to your protein portion at lunch or dinner, or upping 

a carb serving from a 1 / 2 to 3 / 4 cup. If you’re still starving after a few days, allow 

yourself another 400kJ. Everyone’s needs are different, so figure out what’s 

right for you. But don’t top 8 360kJ (and eat that much only if you’re working 

out at a high intensity for an hour or more, four to six days a week). 


breakfast 

1 slice wholegrain 

seed bread with 

1½ tbsp natural 

almond butter 

and ½ cup fresh 

strawberries 

Omelette: 1 egg 

and 3 egg whites, 

½ cup mushrooms 

and tomato, 2 tbsp 

low-fat Cheddar, 

1 slice multigrain 

bread 

1 cup wholegrain 

cereal with ½ cup 

skim milk and ½ 

cup strawberries 

1 slice multigrain 

toast with 1 slice 

(30g) reducedfat 

Cheddar and 

2 slices tomato; 

1 cup melon; 

1 cup low-fat soya 

or skim milk 

½ cup oats (unflavoured) 

with ¼ cup skim milk, 

¼ cup apple, 1 tbsp 

chopped walnuts, 

sprinkled with cinnamon 

1 egg and 2 egg 

whites scrambled 

with ½ cup broccoli 

and mushrooms; 

2 pieces lean 

back bacon; 1 cup 

melon; 1 cup lowfat 

soya or skim milk 

2 x 10cm 

wholegrain 

pancakes with 

1 cup fresh 

berries, ½ cup 

plain low-fat 

yoghurt and 

2 tsp honey 

snack 

10 raw almonds 1 cup fruit salad 


1 tbsp chopped 

pecans 

230ml skim latte 

½ cup apple with 

1 slice Edam 

cheese 

½ cup low-fat cottage 

cheese sprinkled with 

cinnamon 

3 wholegrain 

crackers with 


soft cheese (like 

Laughing Cow 

Light) 

230ml skim latte 

lunch 

110g grilled 

salmon; 2 cups 

mixed greens with 

¼ cup chopped 

baby tomatoes, 

¼ cup artichoke 

hearts, 1 tsp olive 

oil and 1 tsp fresh 

lemon juice 

110g chunky tuna 

in water with 2 tsp 

light mayonnaise 

and 2 tbsp red 

onion; 3 multigrain 

crackers (like Finn 

Crisp); 2 cups 

mixed salad; 2 tbsp 

Gorgonzola; 1 tbsp 

dried cranberries; 


vinaigrette 

1 cup low-fat 

soup (like Baxter’s 

Healthy Choice 

Chicken Vegetable 

or Heinz Very 

Vegetable); 85g 

lean ham slices 

with lettuce, 

tomato and Dijon 

mustard in 1 small 

wholewheat pita 

110g grilled 

prawns with 2 

cups fresh spinach 

and ½ cup 

roasted red bell 

pepper (brushed 

with 1 tsp olive 

oil and cooked 

for 10 to 12 min) 

topped with 2 tbsp 

grated Parmesan, 

2 tsp olive oil, 

2 tsp fresh lemon 

juice; 1 small 

wholewheat pita 

110g tofu; 3 cups 

steamed broccoli, 

mangetout and carrots 

with 2 tbsp ginger 

dressing; ½ cup 

brown rice 

110g grilled 

chicken breast 

with ½ cup curried 

quinoa salad 

(for the recipe, 

go to www. 

WomensHealthSA. 


deadline-diet); 

5 grilled 

asparagus spears 

1 cup lentil or bean 

and vegetable soup 

(like Woolworths 

Green Lentil and 

Pecorino); 2 cups 

mixed greens and 

½ cup tomato and 

cucumber with 

2 tsp olive oil and 

1 tsp fresh lemon 

juice; 2 wholegrain 

crackers 

snack 

¾ cup plain low-fat 

yoghurt with 1 tsp 

honey 

1 granola bar (like 

Jungle Energy Bar 

Lite, ProNutro Play 

Bar or Kellogg’s 

All-Bran Bar) 

1½ cups celery 

and baby carrots 

with ½ cup low-fat 

cottage cheese 

¾ cup edamame 

(in shells) 

4 Ryvita squares with 

1 tbsp light cream 

cheese and 2 tsp jam 

1 fruit sorbet lolly 

(like Woolworths 

Slimmer’s Choice 

Mini Fruit Sorbet 

Lolly or a 90g Red 

Berries Solero 

Lolly) with 1 tbsp 

chopped walnuts 

3 cups light 

popcorn 

dinner 

110g hake or 

dorado (or any 

other white softflake 

fish on the 

SASSI green list) 

baked with 2 tbsp 

fresh lemon juice, 

1 tbsp capers and 

1 tsp fresh dill; 

½ cup wholewheat 

couscous with 

1 tbsp toasted 

almonds and 

1 tbsp sultanas; 

1½ cups steamed 

broccoli 


beef burger 

patty with 1 ⁄3 

cup mushrooms 

sautéed in 1 tsp 

butter; 2 cups 

steamed green 

beans; 1 cup 

sweet potato 

“chips” (sprinkled 

with salt and 

pepper, brushed 


oil and baked at 

220ºC for 30 min) 

110g grilled tuna 

steak marinated in 

2 tbsp low-sodium 


and 1 tsp minced 

garlic; 2 cups equal 

parts roasted corn, 

tomato and snap 

peas with 2 tsp 

olive oil and 2 tsp 

lime juice 

110g grilled 

chicken; 1½ cups 

rocket, ¼ cup red 

onion, ¼ cup baby 

tomatoes, 2 tbsp 

olives and 2 tbsp 

low-fat feta with 


vinaigrette; ½ cup 

wild rice 

110g grilled salmon 

marinated with 2 tbsp 

balsamic vinegar and 

1 tsp honey; 1 cup 

steamed spinach; 1½ 

cups roasted butternut 

(roasted at 200ºC for 

45 min) 

110g grilled 

prawns baked with 

¾ cup tomato-basil 

sauce (like Ina 

Paarman or Pick 

n Pay); ½ cup 

wholewheat 

penne pasta; 

2 cups mixed 

greens and ½ cup 

baby tomatoes 

and cucumber 


oil and 1 tbsp 

balsamic vinegar 

Fajitas: 120g 

grilled chicken, 

1 cup grilled 

bell pepper and 

onion, 2 tbsp 

low-fat Cheddar, 

2 tbsp salsa and 

1 tbsp low-fat sour 

cream in 2 small 

wholewheat 

tortillas (like Old El 

Paso Wholegrain 

Tortillas) 

snack 

1 cup low-sugar 

hot cocoa 

Skip it 

2 small squares 

(30g) dark 

chocolate, 2 mini 

Toblerone triangles 

or 1 Lindt ball 

Skip it 

100ml fat-free smooth 

strawberry yoghurt 

with ½ cup fresh or 

frozen berries 

1 cup mango ¾ cup mango with 

1 tbsp shaved 

coconut 

RANDI BEREZ 


Meal Plan 

Week 

3 


breakfast 

1 slice 

multigrain 

bread with 


cream cheese, 

1 tsp raspberry 

or apricot 

preserve and 

2 tsp ground 

flaxseed; ½ 

grapefruit 

¾ cup plain 


with 1 cup 

pawpaw, ½ 

cup banana 

and ¼ cup 

low-sugar 

muesli 

(like Vital 

High Fibre) 

1 cup 

wholegrain 

cereal with 

½ cup skim 

milk and ½ 

cup banana 

½ cup oats 

(unflavoured) 

with ¼ cup 

skim milk, ¼ 

cup apple 

and 1 tbsp 

chopped 

walnuts, 


cinnamon 

2 poached 

or scrambled 

eggs with 1 

slice rye toast 

and 1 tsp 

butter; 1 cup 

fresh fruit 

salad 

1 slice 

wholegrain 

seed bread 

with 1 cup 

fresh berries 

and 1 tbsp 

light maple 

syrup 

1 wholewheat 

tortilla (like 

Old El Paso 

Wholegrain 

Tortillas) with 

1 egg and 2 

egg whites 

scrambled 

with 2 tbsp 

salsa and 1 

tbsp low-fat 

Cheddar; 

½ cup 

strawberries 

and banana 

snack 

1 cup fruit 

salad sprinkled 

with 1 tbsp 

chopped 

pecans 

10 raw 

almonds 

½ cup grapes 

and 30g lowfat 

Cheddar 

230ml skim 

latte 

½ cup lowfat 

cottage 

cheese 


cinnamon 

1 slice Edam 

cheese 

½ cup lowfat 

cottage 

cheese 

lunch 

110g lean 

beef pastrami, 

lettuce and 

tomato 

on 1 slice 

wholegrain 

bread; ½ 

cup lentil 

salad (¼ cup 

canned lentils 

and ¼ cup bell 

pepper and 

red onion with 


and 1 tsp red 

wine vinegar) 

1 cup baked 

beans in 

tomato 

sauce; 8 mini 

wholegrain 

crackers (like 

Pro-Vita or 

Finn Crisp) 

2 slices 

wholegrain 

bread with 

2 tbsp peanut 

butter and 

1 tbsp all-fruit 

preserve 

90g grilled 

extra-lean 

sirloin steak 

over 2 cups 

baby spinach, 

¼ cup 

strawberries, 

1 tbsp toasted 

almonds and 

30g goat’s 

cheese with 

1 tsp olive 

oil and 2 tsp 

balsamic 

vinegar 

110g grilled 

chicken and 

30g low-fat 

mozzarella 

with lettuce 

and tomato in 

1 wholewheat 

wrap 

110g chunky 

tuna in 

water with 

1 tbsp light 

mayonnaise; 

3 cups mixed 

greens with 

½ cup tomato, 

red onion 

and carrots; 

3 wholegrain 

crackers 

1 slice (90 to 

110g) veggie 

pizza; 2 cups 

mixed greens 

and ½ cup 

tomato and 

cucumber 

with 1 tsp 

olive oil and 

2 tsp balsamic 

vinegar 

snack 

¾ cup plain 

fat-free yoghurt 

with 1 tsp 

honey 

1 granola bar 

(like Bokomo 

Otees Bar, 

ProNutro 

Play Bar or 

Kellogg’s All- 

Bran Bar) 

1½ cups 

celery and 

baby carrots 

with 1 ⁄3 cup 

low-fat cottage 

cheese 

2 small plain 

digestive 

biscuits 

3 tbsp 

hummus with 

8 baby carrots 

1 cup apple 

with 1½ tbsp 

natural peanut 

butter 

¼ cup trail 

mix (mixed 

raw almonds 

and cashews 

with dried 

cranberries 

or raisins); 

1 clementine 

WORK IT 

Aim for four 

strength-training 

and two cardio 

sessions a week, 

and give yourself 

at least one day 

to rest. (It’s also 

fine to combine 

a cardio and 

strength-training 

workout.) See 


HealthSA.co.za/ 

Fitness/deadlinediet 

for your 

cardio and 

strength training 

plan for weeks 

two to four. > 

dinner 

snack 

140g grilled 

salmon with 

pineapple 

salsa (for the 

recipe, go to 




deadline-diet); 

1 small 

baked potato 

with 2 tbsp 

plain low-fat 

yoghurt and 

1 tbsp chives; 

1½ cups 

mushrooms, 

tomato and 

baby marrow 

with 1 tsp 

olive oil and 

2 tsp red 

wine vinegar 

2 small 

squares 

(30g) dark 

chocolate, 2 

mini Toblerone 

triangles or 

1 Lindt ball 

110g chicken 

mince pancooked 

with ½ 

cup marinara 

sauce and 

½ cup bell 

pepper (any 

kind); ¾ cup 

wholewheat 

linguine; 

2 cups rocket 

with ¼ cup 

red onion and 

2 tbsp shaved 

pecorino 

Romano 

cheese with 


and 1 tsp fresh 

lemon juice 

1 cup miso 

soup; 2 ⁄3 cup 

edamame 

(in shells); 6 

California rolls; 

3 or 4 pieces 

tuna or salmon 

sashimi 

110g tofu 

and 2½ cups 

mangetout, 

broccoli, 

bean sprouts 

and carrots 

stir-fried in 

2 tbsp lowsodium 

teriyaki 

sauce and 

2 tsp canola 

oil; ½ cup 

brown rice 

Skip it Skip it 1 apple, cored, 

filled with 

1 tbsp each 

raisins and 

walnuts, baked 

for 20 min at 

180ºC 

110g chicken 

breast stuffed 

with ¼ cup 

diced apple 

and 2 tbsp 

low-fat goat’s 

cheese, baked 

at 220ºC 

for 20 to 25 

min; 1 cup 

steamed green 

beans with 

1 tbsp slivered 

almonds; ¾ 

cup mashed 

sweet potato 

with 1 tsp 

honey and 

sprinkle of 

cinnamon 

110g lowfat 

vanilla or 

chocolate 

pudding 


grilled topside 

sirloin or 

filet mignon; 

bruschetta 

(30g slice of 

wholewheat 

baguette 

topped with 

½ cup diced 

tomato, 2 tsp 

chopped basil, 

1 tsp olive oil, 

1 tsp balsamic 

vinegar and 

¼ tsp minced 

garlic); 1½ 

cups spinach 

sautéed with 

½ tsp minced 

garlic and 2 

tsp olive oil 

Skip it 

110g chicken 

Marsala (coat 

breast in 

2 tbsp flour 

and brown 

in 2 tsp olive 

oil, set aside; 

heat ¹⁄8 cup 

Marsala wine, 

¼ cup chicken 

stock, ¼ cup 

mushrooms 

and 2 tsp 

lemon juice 

in pan; add 

chicken and 

cook for 7 

min); ½ cup 

quinoa with 

2 tsp pine 

nuts; 1 cup 

broccoli 

1 cup mixed 

berries with 

2 tbsp plain 


and 1 tsp 

cocoa powder 


Meal Plan 

Week 

4 


breakfast 

1 slice 

wholegrain 

seed bread 

with 1 tbsp 

peanut 

butter; ¼ cup 

strawberries 

2 hard-boiled 

eggs with 

3 slices 

tomato; 

½ grapefruit; 

1 cup low-fat 

soya or skim 

milk 

1 wholegrain 

English 

muffin (like 

Woolworths) 

with 1 tbsp 

natural 

peanut 

butter; 

1 medium 

banana 

¾ cup 

plain lowfat 

yoghurt 

with 1 cup 

pawpaw 

and banana 

and ¼ cup 

raisin-almond 

granola 

Smoothie: ¾ 


yoghurt, 

½ cup 

frozen mixed 

berries, 

½ medium 

banana 

and 2 tbsp 

ground 

flaxseed 

1 egg and 2 

egg whites 

scrambled 

with ½ cup 

diced 

broccoli and 

mushrooms; 

2 pieces lean 

back bacon; 

1 cup melon 

½ cup oats 

(unflavoured) 

with ¼ cup 

skim milk, ¼ 

cup apple 

and 1 tbsp 

chopped 

walnuts, 


cinnamon 

snack 

½ cup 

apple with 

2 tbsp lowfat 

cheese 

spread (like 

Laughing 

Cow or 

Melrose) 

¼ cup raw 

mixed nuts 

½ cup lowfat 

cottage 

cheese 


cinnamon 

3 wholegrain 

crackers 

with 2 tbsp 

hummus 

½ cup lowfat 

cottage 

cheese 


cinnamon 

1 slice Edam 

cheese and 

1 small apple 

1 cup fresh 

fruit salad 

with 1 tbsp 

granola 

lunch 

1 veggie 

burger 

with 2 tbsp 

guacamole 

and 2 tbsp 

salsa; 

2 cups mixed 

greens, 

¼ cup 

chopped 

baby 

tomatoes 

and ¼ cup 

artichoke 

hearts with 

2 tsp olive 

oil and 1 tsp 

fresh lemon 

juice 

110g grilled 

salmon; 

2 cups mixed 

greens, 2 

tbsp capers, 

¼ cup red 

bell pepper 

and ¼ cup 

cucumber 

with 1 tsp 

olive oil and 

1 tsp lemon 

juice; ½ cup 

wild rice 

with 2 tbsp 

chopped 

spring onion 

and dried 

cranberries 

1 cup 

Moroccan 

chickpea 

salad (for 

the recipe, 

go to www. 

WomensHeal 

thSA.co.za/ 

Fitness/ 

deadlinediet); 

½ 

chicken 

sandwich: 

55g chicken 

with lettuce 

and tomato 

on 1 slice 

wholegrain 

bread 

1 cup 

vegetable 

soup (like 

Woolworths 

Chunky 

Vegetable 

or Heinz Very 

Vegetable); 

30g 

mozzarella 

with tomato 

and basil 

on 1 slice 

wholegrain 

ciabatta 

110g grilled 

prawns; 

2 cups fresh 

spinach, 

¼ cup 

artichoke 

hearts, 

¼ cup 

roasted red 

bell pepper 

and 2 tbsp 

grated 

Parmesan; 

1 small 

wholewheat 

pita 

110g chicken 

breast 

burger; 

¼ cup onion 

sautéed in 

½ tsp olive 

oil; 2 tbsp 

blue cheese 

on 2 slices 

wholegrain 

bread 

110g grilled 

chicken; 

2 cups baby 

spinach, 

½ cup 

mandarin 

oranges, 

1 tbsp 

toasted 

almonds, 

¼ cup water 

chestnuts 

and ¼ cup 

mangetout, 

1 tbsp ginger 

dressing; 

30g 

wholegrain 

roll 

snack 

180ml lowfat 

soya or 

skim milk; 

10 pecans 

1 cup fruit 

salad with 

2 tbsp 

granola 

2 small oat 

raisin cookies 

230ml skim 

latte 

1½ cups 

celery and 

baby carrots 

with ¼ cup 

hummus 

4 Ryvita 

squares 

with 2 tbsp 

light cream 

cheese and 

2 tsp jam 

¾ cup plain 

low-fat 

yoghurt with 

1 tsp honey 

dinner 

snack 

85g extralean 

beef 

mince with 

½ cup 

marinara 

sauce; 

¾ cup 

wholewheat 

penne pasta; 

1½ cups 

spinach 

sautéed in 


with ½ tsp 

chopped 

garlic 

Skip it 

110g grilled 

chicken with 

sliced fresh 

lemon; 1½ 

cups rocket, 

¼ cup red 

onion, ¼ 

cup baby 

tomatoes, 

2 tbsp olives 

and 2 tbsp 

low-fat feta 

with 1 tbsp 

balsamic 

vinaigrette; 

1 small 

wholewheat 

pita 

1 cup 

pineapple 

or ½ cup 

mango 

110g grilled 

tuna steak 

marinated 

in 2 tbsp 

low-sodium 


and 1 tsp 

minced 

garlic; 2 cups 

equal parts 

roasted corn, 

tomato and 

mangetout 

with 2 tsp 

olive oil and 

2 tsp lime 

juice 

110g tofu 

and 2½ cups 

mangetout, 

broccoli, 

bean sprouts 

and carrots 

stir-fried 

in 2 tbsp 

low-sodium 

teriyaki 

sauce and 

2 tsp canola 

oil; ½ cup 

brown rice 

110g precooked 

prawns 

baked with 

¾ cup 

tomato-garlic 

sauce and 

2 tbsp feta 

cheese at 

220ºC for 20 

min; ½ cup 

wholewheat 

penne; 2 

cups greens 

and ½ 

cup baby 

tomatoes and 

cucumber 

with 1 tsp 

olive oil and 

balsamic 

Skip it Skip it 2 small 

squares 

(30g) dark 

chocolate 

110g chicken 

roasted 

with ½ tsp 

rosemary, 

½ tsp 

minced garlic 

and 1 cup 

beetroot; 

2 cups 

rocket with 

red onion, 

1 tbsp 

shaved 

Parmesan 

and 1 tsp 

olive oil 

½ cup lowfat 

ice cream 

110g hake 

or dorado 

(or any 

other white 

soft-flake 

fish on the 

SASSI green 

list) baked 

with ½ cup 

diced fennel, 

olives and 

orange; ½ 

cup quinoa 

with 2 tsp 

toasted pine 

nuts; 1 cup 

steamed 

broccoli 

1 cup mixed 

berries 

with 2 tbsp 

plain low-fat 

yoghurt 

WORK IT 

For the next two 

months, repeat 

month one’s 

exercise plan, but 

substitute the 

workouts from 

the first week 

with the cardio 

and strength 

workouts at www. 

WomensHealth 

SA.co.za/Fitness/ 

deadline-diet 


Months 2 and 3: Mix It Up and Meet Your Goal 

You’ve made it a 

month! If you have two 

more to go before your 

deadline, it’ll be a piece 

of cake. Stick to the basic 

plan for weeks two to four 

but use the substitution 

lists below to keep things 

interesting. If you get sick 

of strawberries in your 

cereal, top with a sliced 

banana instead. Or skip the 

salmon and sauté mussels. 

We provide the serving-size 

equivalents, so all you have 

to do is pick your faves 

from the list, swap them 

with similar foods in the 

meal plan, and dig in! 

For the 

recipes 

featured in 

this story, 

go to www. 

Womens 


co.za/ 

Fitness/ 

deadline-diet 

The Home Stretch 

When your deadline’s a few 

days away, use these four 

tricks to look even svelter 

in your two-piece. 

3 days before: Cut the carbs 

(except fruits and non-starchy 

veggies) You’ll shed any extra water 

you may have been holding onto, which 

can knock the scale down a notch or 

two. Skip excess salt too (it has the 

same water-retaining effect). Limit your 

daily sodium intake to 2 300mg. 

Swap List 

Months 

2 to 4 

Fruit Swap 

• 1 cup blackberries, 

raspberries or strawberries 

• ¾ cup blueberries 

• 2 tbsp dried fruit, like 

cranberries or raisins 

• 1 cup melon, pawpaw, 

pineapple or watermelon 

• ½ cup mango 

• 2 small apricots 

or clementines 

• 1 kiwi fruit 

• ½ grapefruit 

• 1 cup green or red grapes 

• 1 medium apple, banana, 

nectarine, orange, peach 

or plum 

Vegetable Swap 

• 3 cups rocket, mixed 

greens, spinach, or any 

type of lettuce 

• 5 or 6 asparagus spears 

• 1 medium artichoke 

• 1 cup raw or ½ cup 

cooked vegetables, like 

bell peppers, broccoli, 

carrots, cauliflower, celery, 

green beans, mangetout, 

tomatoes or baby marrow 

(most veggies except 

starchy ones like corn, 

potatoes and squash, 

which count as carbs) 

Carb Swap 

• ½ cup cooked basmati, 

brown, jasmine or wild rice 

• ½ cup cooked barley, 

bulgur (cracked wheat), 

couscous, polenta, 

or quinoa 

• 1 cup cooked oats, 

oatbran or other 

wholegrain hot cereal 

• ½ cup cooked pasta 

(wholewheat is always 

best), like tagliatelle, 

bow-tie, fettuccine, 

penne or spaghetti 

• 1 cup wholegrain, 

high-fibre cold cereal 

• 1 small (85g) sweet 

potato or regular potato 

• ½ cup mashed potato 

or sweet potato 

Protein Swap 

• 110g seafood, like 

calamari, dorado, hake 

(SA trawled), crayfish, 

angelfish, mussels, 

yellowtail, snoek, or 

tuna steak (not bluefin) 

• 110g skinless chicken 

or turkey breast, or ground 

chicken or turkey 

• 85-90g beef, ham, pork 

or extra-lean red meat 

• 110g tofu or other 

vegetable-based protein 

• ½ cup beans, like black, 

cannellini, haricot or kidney 

• 2 eggs or 1 whole egg 

plus 2 egg whites 

Fat Swap 

• 2 tbsp mayonnaise 

• 2 tbsp canola, flaxseed, 

grapeseed or olive oil 

• 10 (about ¼ cup) raw 

almonds, cashews, 

pecans or walnuts 

• 1 tbsp peanut butter 

or ¼ small avocado 

Dairy Swap 

• 230ml skim milk or low-fat 

soya or rice milk 

• 30g low-fat or reducedfat 

cheese, like Cheddar, 

feta or goat’s cheese 

• 180ml low-fat or fat-free 

yoghurt (aim for plain to 

cut down on added sugar) 

• 2 wedges (2 tbsp) 

of spreadable cheese 

(like Laughing Cow) 

• ½ cup low-fat cottage 

cheese 

Treat Swap 

If there’s something you 

love that’s not on this 

list, eat it! Just make sure 

to keep the kilojoules to 

545 or less. 

• 2 small squares (30g) 

dark chocolate or 2 mini 

Toblerone triangles 

• ½ cup low-fat frozen 

yoghurt, low-fat ice 

cream or sorbet 

• 1 single-serve low-fat 

pudding 

• 3 to 4 cups light popcorn 

• 2 small biscuits 

• 15 baked tortilla chips 

with 1 ⁄3 cup salsa 

• 3 or 4 bites of your 

favourite dessert 

when eating out 

• 150ml red or white wine 

• 340ml light beer 

• 40ml hard liquor 

2 days before: Hit snooze 

The amount of sleep you get affects 

the function of ghrelin and leptin – 

hormones that regulate your appetite 

and metabolism. Skimping on shuteye 

can cause the hormone levels 

to fluctuate, which makes you hungry 

(especially for sugary, carb-heavy 

foods) and less able to tell when you’re 

full. Aim for at least seven hours of 

sleep a night and you won’t be as likely 

to give in to that hot-dog hankering. 

Pass on the gas Steer clear of 

cruciferous vegetables like broccoli, 

cabbage and Brussels sprouts – 

they’re high in fibre and hard to digest, 

which means they make you bloated 

and, well, flatulent. They also contain 

sulphur, so when you let one rip, it’s 

bad. Really bad. 

1 day before: Say cheers to fizzy 

drinks When you drink carbonated 

beverages, you consume extra air, 

which makes your paunch puff up right 

after you’ve finished that Coke Lite. So 

ditch the fizz and down water instead. 

online 

Go to www.WomensHealthSA. 

co.za/Fitness/deadline-diet 

to get the moves for the workouts.

The Deadline Diet - Womens Health

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