Energy-boosting foods also help you feel full

Week 4 of our new year diet plan focuses on foods that keep your energy up.

This week's meal plan is designed to keep your energy level up while you lose weight. Starting the day with breakfast is perhaps one of the easiest ways to maintain your energy. The morning meal is also linked to better school performance and weight management. Protein and fibre are key to keeping lethargy at bay - both help prolong feelings of fullness and provide a steady source of energy into the bloodstream.

This sample weight-loss meal plan is intended for an overweight, moderately active, healthy woman. People with higher energy needs, including men who are also looking to lose weight, should follow the bigger appetite option. For best results, drink at least two to three litres of water every day (or 30-35ml of water per kilogram of body weight), exercise regularly and evenly space your meals throughout the day. Anyone attempting this meal plan should first consult with his or her doctor.

Breakfast 175ml oatmeal prepared with water (such as Quaker Instant) with 125ml blueberries and 15ml ground flaxseeds (such as Hodgson Mill); 250ml low-fat milk. Snack 1 peach, 30ml sliced almonds. Lunch One small (15cm), whole-wheat Arabic bread with 60ml water-packed tuna, 125ml mango, 250ml spinach and 15ml reduced-calorie mayonnaise. Snack 250ml low-fat yogurt. Dinner 150ml barley tossed with 250ml lentils, 250ml spinach, 125ml carrots and 5ml sesame seeds seasoned with 5ml each rice vinegar and lemon juice.

Breakfast Two slices whole-grain bread with 15ml peanut butter; one grapefruit. Snack Medium (375ml) low-fat latte. Lunch 500ml rocket with 150g grilled firm tofu (such as House Foods Premium), 125ml each papaya and red capsicum and 15ml calorie-reduced vinaigrette dressing (such as Home Brand Delightfully Light Italian). Snack One apple, seven walnuts. Dinner 90g steamed salmon with 250ml each cooked beets and broccoli seasoned with lemon juice; 150ml brown rice and 250ml tabbouleh.

Breakfast One slice dense rye bread (such as Delba Backbetrieb) with one poached egg and two slices tomato; one kiwi; medium low-fat latte. Snack 250ml low-fat yogurt, 125ml pineapple. Lunch 375ml lentil soup (such as Baxters Tomato and Brown Lentil) with half a slice of dense rye bread; 12 baby carrots with 30ml hummus. Snack Seven unsalted, dry roasted almonds. Dinner 90g grilled chicken breast with 250ml acorn squash and eight roasted Brussels sprouts tossed with 5ml olive oil; 500ml spinach tossed with 250ml sliced raw vegetables and 15ml calorie-reduced vinaigrette.

Breakfast 250ml low-fat milk with 125ml strawberries and one banana; one slice whole-grain bread with 5ml non-hydrogenated margarine (such as Flora Original). Snack 250ml broccoli with 60ml hummus (try LuLu's brand). Lunch Half a small whole-wheat Arabic bread with 30g cheddar, 250ml rocket, 250ml tabbouleh, sliced tomato and half a sliced apple. Snack 250ml low-fat yogurt with 125ml blueberries. Dinner 90g grilled (broiled) lean lamb loin with 150ml brown rice; 250ml steamed carrots and 250ml steamed green beans topped with ground nutmeg and 15ml sliced almonds.

Breakfast 175ml high-fibre cereal (such as Kellogg's Bran Flakes) with 250ml low-fat milk and one banana. Snack One apple with 30ml peanut butter. Lunch Two slices whole-grain bread with 90g grilled chicken breast, two slices tomato, lettuce, sliced cucumber and Dijon mustard; 250ml clear broth vegetable soup (such as Knorr Florida Spring Vegetable Soup).

Snack One sliced peach with 125ml reduced-fat cottage cheese. Dinner 90g grilled hammour with 150ml mashed sweet potato and eight grilled asparagus seasoned with balsamic vinegar and ground pepper; 500ml spinach with 250ml sliced vegetables and 15ml calorie-reduced vinaigrette.

Breakfast 90g smoked salmon on one slice dense rye bread with 15ml low-fat cream cheese; one orange. Snack 250ml low-fat yogurt with one kiwi and 15ml wheat germ. Lunch 175ml cooked lentils tossed with 125ml red capsicum, 15ml red onion, cilantro, red pepper flakes, 5ml sesame oil and 15ml lemon juice; four whole-wheat saltine crackers (such as Garden Wheat). Snack 250ml low-fat milk; seven unsalted, dry roasted almonds. Dinner 90g grilled chicken with 150ml cooked quinoa (such as Bohlsener Muhle Organic), 250ml steamed spinach and one roasted tomato seasoned with Herbs de Provence spice mix (such as Waitrose).

Breakfast Half a small whole-wheat Arabic bread with one banana and 15ml peanut butter. Snack Medium low-fat latte. Lunch One hard-boiled egg mixed with 15ml reduced-calorie mayonnaise and Dijon mustard spread on one slice whole-grain bread with sliced tomato and cucumber; 500ml spinach tossed with 250ml sliced vegetables and 15ml vinaigrette. Snack 250ml low-fat yogurt, 250ml mango.

Dinner Two beef kebabs (60g) with 150ml brown rice, 250ml carrots, 250ml vinegar-based coleslaw. For bigger appetites, choose any five of the following energy-boosting add-ons each day: one hard-boiled egg, 60ml hummus, 60g fish, poultry or meat, 175ml low-fat yogurt, small (250ml) low-fat latte, 15ml peanut butter, 85ml beans or lentils, 150ml quinoa or 30g cheese. Next week: high-fibre foods