DAY 1
(12-06-2025)DAY 2
(13-06-2025)DAY 3
(14-06-2025)DAY 4
(15-06-2025)DAY 5
(16-06-2025)DAY 6
(17-06-2025)DAY 7
(18-06-2025)
BREAKFAST
One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One Berry smoothie One cup low-fat yogurt with 1/2 cup all bran cereal One tsp of jam One tsp of honey
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One slice of whole wheat bread with 2 tbsp of cottage cheese One slice of whole wheat bread with 2 tablespoons of cottage cheese
BREAKFAST
One fruit smoothie One cup of low-fat milk with a cereal bar One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One tsp of jam One tsp of honey
BREAKFAST
One slice of bread with a slice of lowfat cheese and a slice of ham One portion(s) of quacker with egg One thin rye crispbread with a slice of smoked salmon
BREAKFAST
One cup low-fat yogurt with 1/2 cup all bran cereal One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One fruit smoothie One tsp of jam One tsp of honey
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One fried egg with a whole wheat crisp One slice of whole wheat bread with 2 tablespoons of cottage cheese
BREAKFAST
One thin rye crispbread with a slice of smoked salmon Two crisps with a slice of ham One egg boiled and 2 whole wheat crisps
SNACK
1/2 fresh pear 1/2 cup orange juice Four whole fresh apricots 1/2 cup fresh fruit juice One cup papaya 1/2 cup canned pears
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One medium peach 1 1/4 cup strawberries 1/2 cup orange juice 1/2 cup canned peaches 1/2 fresh pear Two small tangerines One tsp of jam One tsp of honey
SNACK
1/2 cup canned peaches 1/2 fresh pear 3/4 cup blackberries Four whole fresh apricots 1/3 cup grape juice 1/2 cup orange juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 3/4 cup fresh pineapple 1 1/4 cup strawberries 1/2 cup canned pears One medium peach 3/4 cup blackberries 1/2 mango One tsp of jam One tsp of honey
SNACK
3/4 cup blackberries 3/4 cup fresh pineapple One small orange 1/3 cup grape juice One cup papaya One medium peach
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup pineapple juice One cup papaya One large kiwi 1/2 cup canned pears 15 grapes Two small tangerines One tsp of honey One tsp of jam
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1 1/4 cup strawberries One nectarine 1/2 cup fresh fruit juice One small apple 1/2 fresh pear Two small figs One tsp of honey One tsp of jam
LUNCH
One small pita bread with 1/2 tbsp sesame tahini One slice of whole wheat bread with a tsp of peanut butter One cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes Two tbsp avocado One tsp soybean oil One tbsp light mayonnaise
LUNCH
One slice of whole wheat bread with a tsp of peanut butter One small pita bread with 1/2 tbsp sesame tahini One portion of grilled squid with 1 cup of boiled potatoes One chicken fillet with 1 cup of baked potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One tbsp light mayonnaise One tbsp cream cheese One tbsp sesame seeds
LUNCH
One small pita bread with 1/2 tbsp sesame tahini One slice of whole wheat bread with a tsp of peanut butter One cup of soy minced meat with 1/2 cup wild rice One portion of cooked beef with 1 cup of mashed potatoes One portion of grilled squid with 1 cup of boiled potatoes One tbsp light mayonnaise One tsp olive oil Ten small olives
LUNCH
One slice of whole wheat bread with a tsp of peanut butter One small pita bread with 1/2 tbsp sesame tahini One portion of grilled squid with 1 cup of boiled potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One chicken fillet with 1 cup of baked potatoes One tsp soybean oil One tbsp cream cheese One tsp butter
LUNCH
One small pita bread with 1/2 tbsp sesame tahini One slice of whole wheat bread with a tsp of peanut butter One portion of grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice One portion of spaghetti with prawns One tsp butter One tbsp sesame seeds Ten small olives
LUNCH
One small pita bread with 1/2 tbsp sesame tahini One slice of whole wheat bread with a tsp of peanut butter One portion of grilled squid with 1 cup of boiled potatoes One chicken fillet with 1 cup of baked potatoes One portion of octopus in tomato sauce with 1/2 cup rice One tsp soybean oil Ten small olives One tbsp sesame seeds
LUNCH
One slice of whole wheat bread with a tsp of peanut butter One small pita bread with 1/2 tbsp sesame tahini One chicken fillet with 1 cup of baked potatoes One portion of cooked beef with 1 cup of mashed potatoes One portion of spaghetti with prawns One tsp butter Ten small olives One tbsp light mayonnaise
DINNER
One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp sesame seeds One tbsp light mayonnaise Ten small olives
DINNER
One portion(s) of easy poached eggs One portion of homemade beef with tomato sauce and vegetables One beef steak
DINNER
One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tbsp light mayonnaise One tsp soybean oil One tbsp sesame seeds
DINNER
One portion(s) of easy poached eggs One portion of homemade beef with tomato sauce and vegetables One beef steak
DINNER
One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak Two tbsp avocado One tbsp sesame seeds Ten small olives
DINNER
One portion(s) of easy poached eggs One beef steak One portion of homemade beef with tomato sauce and vegetables
DINNER
One portion(s) of easy poached eggs One beef steak One portion of homemade beef with tomato sauce and vegetables
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
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