Lose weight on a budget

5-Day “Flat Tummy” Grocery Plan (±R250)

This version focuses on:

* less bloating
* high protein
* fewer sugary/carby foods
* foods that keep you full longer

Grocery List

* 18 eggs — ±R55
* 1 whole chicken / chicken pieces — ±R70
* 1 kg frozen mixed vegetables — ±R35
* 1 cabbage — ±R15
* 1 cucumber — ±R12
* Tomatoes — ±R15
* 750 g oats — ±R25
* Plain maas or plain yogurt — ±R30

Estimated total: ±R257 (prices differ slightly by area)

Flat Tummy Rules

* Drink water before meals.
* No fizzy drinks or alcohol.
* Avoid too much bread and sugar.
* Reduce salty foods to avoid bloating.
* Walk daily or do light workouts.
* Try not to eat very late at night.

5-Day Meal Plan

Day 1

Breakfast:

* Oats + plain yogurt

Lunch:

* Chicken + cabbage + cucumber salad

Dinner:

* 2 boiled eggs + tomatoes

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Day 2

Breakfast:

* 2 eggs + cucumber slices

Lunch:

* Chicken + mixed vegetables

Dinner:

* Small oats bowl

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Day 3

Breakfast:

* Plain yogurt + oats

Lunch:

* Chicken cabbage stir fry

Dinner:

* 2 eggs + tomato salad

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Day 4

Breakfast:

* 2 boiled eggs

Lunch:

* Mixed vegetables + chicken

Dinner:

* Yogurt + cucumber

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Day 5

Breakfast:

* Oats

Lunch:

* Chicken + cabbage

Dinner:

* 2 eggs + cucumber salad

Things That Help With a Flatter Stomach

* Water with lemon slices
* Peppermint tea or ginger tea
* Eating slowly
* Less oily food
* Less sugar
* Good sleep

Simple Exercises

Try 15–20 minutes daily:

* Walking
* Skipping
* Planks
* Leg raises
* Standing tummy tightening

Whose in ?? let’s start Monday 💃💃