The Free 28 Day Diet and Basic Guidelines

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Food List

Cereal    |    Milk   |    Chicken   |    Fish   |    Red Meat   |    Bread   |    Soup   |    Fruit   |    Vegetables   |    Dried Fruit   |    Yogurt   |    Cheese   |    Pasta   |    Spices   |    Drinks

Cereal

Allowed: FutureLife, Weetbix, Corn Flakes, All Bran Flakes, All Bran High Fibre, Jungle Oats, Nutrific, Special K, Rice Crispies Pronutro
Forbidden: Muesli, Cereal with fruit, cereal with chocolate/sugar coatings

Milk

Just enough to cover your cereal and make your tea/coffee
Allowed: 2% Milk, Fat-free milk, Coconut milk, Almond milk, Soy milk
Forbidden: Full cream milk

Chicken

Portion: Size and thickness of your own hand palm (for men and women)
Allowed: Breast pieces recommended (no skin). Other pieces are also allowed.
Forbidden: Skin, dough, crumbs, organs (e.g. livers)

Fish

Portion: Size and thickness of your own hand palm (for men and women)
Allowed: Cod is recommended. Any fish with bones is allowed (e.g. salmon)
Forbidden: Seafood, dough, crumbs

Why does The 28 Day Diet work so well?

Red Meat

Portion: Size and thickness of your own hand palm (for men and women) fat trimmed
Allowed: Beef, lamb, steak, lean mince, ostrich, venison
Forbidden: Pork, organs, marinade

Bread

Allowed: Any white, brown or whole wheat bread
Forbidden: Bread with fruit, yogurt, syrup or seeds
2 Slices of “Albany Ultima Kilojoule Controlled” bread may be eaten where the diet mentions 1 slice
Bread must always be toasted

Soup

Allowed: Homemade thin soup, Cup a Soup LITE (any flavour)
Forbidden: Cream, thickeners, powders, flour and forbidden vegetables

Fruit

Allowed: All fruit, with the following limitations:

  • Banana – 1 per meal, 2 per day, 4 per week
  • Grapes – 10 to 15
  • Litchis – 10
  • Strawberries – 5 Small OR 3 large
Now Available in English

Why are so many women using the Recipe Book?

Vegetables

Allowed: All vegetables, with the following limitations:

  • Potato only when the diet mentions it
  • Avocado – 1 as vegetable, ½ in salad, 2 per week

Forbidden: Corncob, peas, legumes (except green beans), sweet potato (except as substitute for potato)

Dried Fruit

Allowed: Prunes, peaches, apples, apricots, pears
Alternative: 2 Apples steamed with cinnamon

Yogurt

Portion: 175ml per meal
Allowed: Any low fat yoghurt
Forbidden: Full cream, double cream

Cheese

Portion: Just enough to cover your bread / Provita
Allowed: White cheese eg. White cheddar, Edam, Tussers, Mozzarella
Forbidden: Soft cheeses, feta cheese

The 28 Day Diet in your hands

Pasta

Portion: ½ Of your OWN bowl of raw pasta
Forbidden: 2-Minute Noodles

Spices

Allowed:

  • All fresh or dried spices and herbs
  • Spray & Cook (any flavour)
  • Weigh Less or Knorr Lite salad dressing only with tuna salad
  • Lemon juice, Balsamic vinegar, Worcestershire sauce & Tabasco

Forbidden: Oil, fat, butter, sugar, spreads

Drinks

Daily maximum: 2c Coffee/Tea and 2c Green tea
Allowed: Coffee, tea (milk allowed, no sugar), Flat Tummy Water, Apple Cinnamon Water, non-flavoured mineral water, tap water
Forbidden: Cooldrink, juice, flavoured water, alcoholic beverages, sugar with coffee/tea

This Post Has 32 Comments

  1. Marise

    What is the portion size of cereal?

    1. Admin

      Please see the different portions for cereal in this article.

  2. Riekie

    Is sardines and pilchards allowed?
    And is there a time limit between meals?
    Thanks
    Riekie

    1. Admin

      Hi Riekie
      Yes you can have sardines.
      Five hours is recommended between meals. You can read more here.

    2. Caroline

      Thanks for the pjan

  3. Megan

    Unfortunately cannot get dried fruit so the alternative is the steamed apples.
    What is an alternative to steamed apples?

    1. Admin

      Hi Megan.
      Unfortunately there are no substitutes for the substitutes.

  4. Irene Swanepoel

    Hello there
    How can I get the recipe book
    Thanks
    Irene

    1. Admin

      The recipe book is only available in Afrikaans and you can order it by clicking here.

  5. Estelle Du Plessis

    I want to start this diet with my sister.
    Could I please get some information?

  6. Estelle Du Plessis

    Can I please get some more information on this diet?

    1. Admin

      Hi Estelle, you can read more about the plan here or see if this plan is for you here.
      If you would like the information in Afrikaans please see our Afrikaans site at http://www.die28daeeetplan.co.za.

  7. Sue

    Just completed a single 28 day cycle. Lost a total of 7 kg. Started a second cycle and working towards similar results at the end of this cycle. It really helps to follow the diet as closely as possible. I do not like dried fruit, so I ate steamed apples. I enjoyed all the other menu items as-is. Never before has simple food tasted so good. This is the first time in my life where I am able to cook a fancy meal for my family and comfortably have my diet menu items for that meal. No sugar or junk food cravings. I do not feel like snacking. This is also the first time, since trying for the past 4 years, that I have been able to complete a full 28 day cycle. So proud, so motivated.

    1. Admin

      That is great to hear, Sue! Well done 😀

    2. Sue

      I have been on this journey for 6 months. I lost 17 kg over 4 months and I feel wonderful. I have however been on a plateau for 8 weeks even though I am still faithfully following the diet. Has my body gotten used to the portion sizes/calories? What can I do to Kickstart my journey again. This diet is wonderful, I feel light and energetic but my journey to good health is not over, please advise.

  8. Savannah

    Does my potato have to be plain?

    1. Admin

      Not at all. You can make it interesting and tasty. Please see the Beginners Guide for the full guidelines on what is allowed when making your meals.

  9. Leonie

    Hi there. I am completely new to this diet and might sound silly. Is there a day to day meal plan one can follow? Any help would be highly appreciated

    1. Admin

      Hi Leonie, no silly questions 🙂 We have day to day meal plan with recipes available in The 7 Day Challenge. Please click HERE for the English version or HERE for Afrikaans.

  10. Nikki

    I’m on my second round through. I always struggle with what to make on the 1 veg dinners. Any advice?

  11. MICHELLE

    hi there, i am going to start the meal plan in the next week. is there anyway i can get a copy of the above information whereby all information regarding the foods, of what can and cannot be eaten. Also what do you mean by dried fruit? i have tried to print but not able to.
    please advise

    1. Admin

      Hi Michelle, the full plan with guidelines, portions, tips and lists is available in the Beginners Guide and the Toolbox.

  12. nellie

    hello
    how do I weigh oats,vegies
    what do you mean by your own bowl…how many grams would this be

    1. Admin

      You can read how to measure your bowl by clicking HERE. For the full guidelines of the plan please get your copy of the Beginners Guide, available in Afrikaans or English by ordering HERE.

  13. MICHELLE

    what is meant by dried fruit. are these the safari packets of fruit?

  14. Madeleine

    About to start this diet…super excited and motivated…I will report back in 28 days!

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