[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-402133-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-402133-en":130},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","cansa-weight-loss-menu-man-on-the-go-meal-plan-shopping-trolley-guide","CANSA Weight Loss Menu - Man on the GO - Meal Plan & Shopping Trolley Guide","","A structured weight-loss meal plan and practical day-to-day guidance for people on the move (“Man on the GO”). It sets out general nutrition tips, hydration targets, and a step-based exercise goal, then explains relaxation as a daily routine. The guide describes how to plan ahead with portion ideas and a shopping-trolley framework using six balanced food groups—starchy staples, fruits and vegetables, protein sources, legumes and soya, healthy fats, and limited treats—to help build healthier choices.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/cansa-weight-loss-menu-man-on-the-go-meal-plan-shopping-trolley-guide/402133/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/cansa-weight-loss-menu-man-on-the-go-meal-plan-shopping-trolley-guide/402133.png","ImageObject",300,407,{"name":42,"@type":43},"Kurz","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",9,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What general approach does the meal plan recommend for losing weight?","Question",{"text":63,"@type":64},"Eat frequent smaller meals and distribute food across 5–6 meals throughout the day to support fat loss, leaner maintenance, and a healthy metabolic rate. Plan your day in advance for better success.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"How much water does the plan recommend and how can it be increased?",{"text":68,"@type":64},"Aim for at least 8 glasses per day, using a water bottle. Start with at least 2 glasses/day, add a lemon slice, and increase intake by one glass every 5th day until reaching 8 glasses/day.",{"name":70,"@type":61,"acceptedAnswer":71},"What are the six food groups in the shopping trolley guideline?",{"text":72,"@type":64},"The trolley should include: (1) starchy foods, (2) fruits and vegetables, (3) protein sources like chicken, meat, milk, fish, and eggs, (4) legumes and soya, (5) fats and oils used sparingly, and (6) treats such as sugar and sweets limited to small amounts.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},402133,1790781047,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,119,122,126],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},"Religion & Spirituality",20,"religion-spirituality",{"id":117,"doc_module":4,"doc_module_name":25,"category_name":120,"show_sort_weight":117,"slug":121},"World Cup","world-cup",{"id":123,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":123,"slug":125},10,"Lifestyle","lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":97,"slug":129},19,"General","general",{"code":4,"msg":82,"data":131},{"doc_id":79,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":127,"language":139,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":12,"update_tm":143,"read_time":144,"preview_page_count":4},2336478945635,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","A Meal plan & Menu for the “Man on the GO”  \nPLEASE NOTE  \nDisclaimer: *THIS MEALPLAN HAS BEEN COMPILED BY REGISTERED DIETITIAN. SHOULD YOU HAVE ANY PRE-EXISTING MEDICAL CONDITIONS IT IS RECOMMENDED THAT YOU ALWAYS SEEK MEDICAL APPROVAL BEFORE EMBARKING ON A WEIGHT LOSS AND EXERCISE PROGRAM.  \nGeneral Tips  \n− Eat frequent meals. Research shows that if you eat regularly and distribute your food over 5-6 smaller meals throughout the day you are able to lose more fat, stay leaner and maintain a healthy metabolic rate.  \n− Choose to sit at a table and eat your meals and snacks with minimal or no distractions.  \n− Aim to drink sufficient* water a day. Tip: Keep a water bottle in the car. Aim to start drinking at least 2 glasses of water/day (use a water bottle)– add a slice of lemon. Increase your intake of water by one glass every 5th day, till 8 glasses/day.  \n− Plan a day in advance for greater success.  \nTip:  \n• Shop with a shopping list.  \n•Pack your daily snacks into 7 zip-lock bags, once a week and store in your fridge, ready to grab and run!  \nExercise:  \n􀀁 Use a pedometer – wear it all day, to count your steps. Aim for 10 000 steps/day. (increase by 500 steps/day each week) . Monitor your daily steps.  \nRelaxation:  \nTake 15 minutes each day to relax.  \nWhat a shopping trolley should look like?  \nRemember it’s what comes into the home that matters.  \n(use together with trolley visual)  \nHave you ever wondered about the contents of other shoppers’ trolleys and just what a ‘healthy’ trolley should like?  \nThe chances are that you have and have also cringed inwardly at the check-out counter when comparing the contents of your trolley to that of others.  \nAll it takes to develop sound ‘trolley habits’ is to recreate your shopping list under six key groups of food rather than randomly listing foodstuffs by item name. This will ensure that you quickly develop an awareness of what constitutes a balanced diet for your family.  \nThe optimum trolley should contain a wide variety of foods and incorporate items from each of the groups listed below;  \nGroup 1 – Starchy foods (High in carbohydrates):  \nThese foods should be part of every meal and snack and therefore should make up a large proportion of your trolley.  \n• Whole grain bread  \n• Whole wheat pasta (durum wheat)  \n• Whole grain biscuits  \n• Long grain rice (e.g. Basmati, white and brown)  \n• Potatoes  \n• Pumpkin or butternut  \n• Peas  \n• Mealies / corn on the cob  \n• Maize meal  \nGroup 2 – Fruits and vegetables:  \nFive servings of fresh or frozen fruit and vegetables should be eaten every day, so these should also make up a large proportion of your trolley  \n• Fresh fruit  \n• Dried fruit (Any, but in smaller portions)  \n• Fresh or frozen vegetables  \n• Fresh fruit juice (100% pure/unsweetened)  \nPreferably select fresh fruits and vegetables that are grown locally and in season. One fruit serving can be replaced with one serving of 100% pure unsweetened fruit juice (200 ml) .  \nWhen cooking these, choose methods that preserve the nutritional value e.g. steaming, baking or microwaving with a little water.  \nGroup 3 –Chicken, meat, milk, fish, and eggs (Rich in protein):  \nProtein should be included in every meal or snack, in smaller amounts than starchy foods and fruit and vegetables. A serving is usually the size of the palm of your hand and the same thickness as your hand. One should try to include fish twice a week, skinless chicken 2-3 times per week and lean red meat 2 – 3 times per week.  \n• Oily fish varieties (eg. salmon, trout, pilchards or sardines)  \n• Chicken breasts (skinless)  \n• Lean beef (e.g. beef stroganoff, mince meat, steaks or schnitzel without any visible fat)  \n• Ostrich meat  \n• Milk (2%, low fat or fat free varieties)  \n• Yoghurt (2%, low fat or fat free varieties)  \n• Cheese, unprocessed vs. processed varieties. (Low and medium fat; soft and hard cheeses like cottage cheese, ricotta, feta, mozzarella, and edam)  \n• Eggs (if you are free of any choles","cbCaidXrl3Clowck","https://ap.wps.com/l/cbCaidXrl3Clowck","pdf",270802,"English","# General Tips\n## Meal Planning and Hydration\n## Exercise and Relaxation\n# Shopping Trolley Framework\n## Group 1 - Starchy Foods\n## Group 2 - Fruits and Vegetables\n## Group 3 - Protein (Chicken, Meat, Milk, Fish, Eggs)\n## Group 4 - Legumes and Soya\n## Group 5 - Fats and Oils\n## Group 6 - Treats (Sugar and Sweets)\n# Water and Optional Milk","[{\"question\":\"What general approach does the meal plan recommend for losing weight?\",\"answer\":\"Eat frequent smaller meals and distribute food across 5–6 meals throughout the day to support fat loss, leaner maintenance, and a healthy metabolic rate. Plan your day in advance for better success.\"},{\"question\":\"How much water does the plan recommend and how can it be increased?\",\"answer\":\"Aim for at least 8 glasses per day, using a water bottle. Start with at least 2 glasses/day, add a lemon slice, and increase intake by one glass every 5th day until reaching 8 glasses/day.\"},{\"question\":\"What are the six food groups in the shopping trolley guideline?\",\"answer\":\"The trolley should include: (1) starchy foods, (2) fruits and vegetables, (3) protein sources like chicken, meat, milk, fish, and eggs, (4) legumes and soya, (5) fats and oils used sparingly, and (6) treats such as sugar and sweets limited to small amounts.\"}]","CANSA Weight Loss Menu - Man on the GO - Meal Plan & Shopping Trolley Guide | PDF",1790527521,48]