fast track to the lighter side
A nutritionist-designed meal plan to
serve as your guide in managing your
health and shape by giving your body
nutrition through wholesome organic
fruits and vegetables, whole grains,
healthy fats, and lean proteins.
JUICE+
meal plan
You will consume 3 bottles (500ml
each) of raw, vegan, cold pressed
juices of your choice in addition,
consume either, breakfast, lunch or
dinner with recommendations made by
our in-house nutritionist Janice C. Mix
and match by picking foods you love,
or even switch up a suggested lunch
for dinner.
Acceptable daily calorie intake for weight
management is 1000 - 1300kcal
“eat well, look good
& feel light.”
How about...
..
Breakfast?
Opt for high complex carbohydrates such as
wholegrain, fruit and vegetables and protein so
energy is slowly released into your blood stream.
leaner option
1
Wholegrain with
fruit and nuts
HIC Bircher Muesli (310kcal)
with overnight oats, nut milk,
blueberries, goji berries and
toasted coconut flakes
OR
Choose 1 of these
quinoa | granola | oatmeal |
rolled oats |
WITH
Choose 1 or 2 of these
apple | banana | berries |
raisins | walnuts |
sunflower seeds |
WITH
Choose 1 of these
unsweetened milk | nut
milk | soy milk
average calorie intake for breakfast ... 300 - 400 kcal
heartier option
2 Sandwich/Toast
3 Fruit and raw nuts
Choose 1 of these
wholemeal bread | bagel |
wholewheat tortilla wrap |
HIC Fruit Salad (73-128 kcal)
WITH
OR
Choose 1 protein and 2 greens
salmon | tuna | egg | roasted
vegetables | cucumber |
avocado | lettuce | tomato |
Choose 150-200g of these
apple | banana | peach |
strawberries | blueberries |
WITH
Choose 1 of these
cheese | nut butter |
assortment of berries, tropical
fruits and others.
WITH
Choose 1 of these
almonds | walnuts |
cashews |
Could do with...
Lunch?
average calorie intake for lunch ... 350 - 400 kcal
choose a mixture of carbohydrates, lean protein,
healthy fats, vitamins and minerals or fruits and high
fibre vegetables to help stay sharp throughout the day.
1 Sandwich / pasta
Choose 1 of these
wholemeal bread |
wholewheat spaghetti |
soba noodles |
WITH
Choose 1 protein and 2 greens
chicken breast | egg |
cheese | tuna | lettuce |
arugula | cucumber | carrot
| corn |
WITH
Choose sparingly
olive oil | cayenne pepper
| himalayan salt |
mustard | garlic powder |
tahini | pesto | salsa |
2 Salad & wraps
Choose 1 of these
wholewheat tortilla wrap
| rice paper wrapper |
WITH
Choose 1 protein and 2
greens
smoked salmon | grilled
chicken breast | cheese |
kale | spinach | tomato |
red peppers | carrot |
cucumber | celery | mint |
basil | cilantro |
WITH
Choose sparingly
natural herbs and spices |
lemon juice| olive oil |
balsamic vinegar |
3 Soup
Choose 1 of these
mixed vegetables | tofu
| lentil | chickpeas |
fish | chicken bones |
WITH
Choose any of these
maca | chia seed |
goji berry | flax seed |
WITH
Optional
wholegrain bread on
the side | brown rice |
Maybe...
...
Dinner?
average calorie intake for dinner ... 400 - 600 kcal
Go for faster-digesting complex carbohydrates, such
as sweet potatoes or brown rice. Ideal to have dinner
at least 3 hours before bed to allow complete
digestion before bedtime.
1 Rice and others
2
Soup and Stew
3 Salads
Choose 1 of these
brown rice | cous cous
| quinoa |
Clear chicken soup with
lean chicken chunks,
red/brown rice on the side
Choose 1 of these
tofu | egg | poached
chicken | avocado | salmon
WITH
OR
WITH
Choose 1 protein and 2 greens
chicken | salmon | trout |
tuna | mixed leafy
vegetables | tomato | corn |
peppers | asparagus |
Sweet potato and corn
soup with mixed vegetables
OR
Choose at least 2 of these
celery | lettuce| tomato |
kale | peppers | carrot |
potato | avocado |
fish stew with tomato,
carrot and red peppers
WITH
WITH
Choose sparingly
olive oil | cayenne pepper
| himalayan salt | mustard
| garlic powder | pesto |
WITH
Choose sparingly
olive oil | coconut oil|
cayenne pepper |
himalayan salt | garlic
powder | natural herbs
and spices |
Choose sparingly
cayenne pepper | himalayan
salt | mustard | natural
herbs and spices | lemon
juice| olive oil | balsamic
vinegar |
For a perk-me-up
Anytime!
average calorie intake for snack... 150 - 250 kcal
Snacking is a good way to prevent overeating so if
you are peckish, grab natural, healthy snack like
fruits and nuts or even more juices!
1 Bars and bowls
HIC Tropical Pitaya Bowl (142kcal)
blend of red dragonfruit, mango and banana
topped with toasted coconut flakes, chia
seed & fresh mango.
OR
HIC Supergreens Immunity Bowl (132kcal)
blend of baby spinach, pineapple, banana
and spirulina topped with goji berries, chia
seed & fresh pineapple.
OR
Superfood energy bar (214 -234 kcal)
organic certified, gluten-free, dairy-free,
wheat-free and soy-free. high in omega 6
vitamin C and protein, these bars are packed
full of nuts which help keep you fuller for
longer!
2
Fruit and nuts
HIC Fruit Salad (73-128 kcal)
assortment of berries, tropical
fruits and others.
OR
Choose 150-200g of these
apple | banana | peach |
strawberries | blueberries |
OR
1 serving (37.5g) of Activated Nut
Clusters, 136 - 198kcal
OR
HIC Superseed Nut Clusters