DAY 1
(09-01-2025)DAY 2
(10-01-2025)DAY 3
(11-01-2025)DAY 4
(12-01-2025)DAY 5
(13-01-2025)DAY 6
(14-01-2025)DAY 7
(15-01-2025)
BREAKFAST
One fruit smoothie One Yogurt banana smoothie One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One tsp of honey One tsp of jam
BREAKFAST
One pita with boiled egg One portion(s) of quacker with egg One egg boiled and 2 whole wheat crisps
BREAKFAST
One cup low-fat yogurt with 1/2 cup bran flakes One blueberry smoothie One Berry smoothie One tsp of honey One tsp of jam
BREAKFAST
One fried egg with a whole wheat crisp One egg boiled and 2 whole wheat crisps One slice of bread with a slice of lowfat cheese and a slice of ham
BREAKFAST
One fruit smoothie One cup of low-fat milk with 1/2 cup corn flakes One cup low-fat yogurt with 1/2 cup all bran cereal One tsp of jam One tsp of honey
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of whole wheat bread with 2 tbsp of cottage cheese
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese Two crisps with a slice of ham One slice of whole wheat bread with 2 tbsp of cottage cheese
SNACK
1 1/4 cup strawberries Two tbsp raisins One cup papaya One nectarine 1/2 cup fresh fruit juice One small apple
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/3 cup grape juice 3/4 cup fresh pineapple Three normal dates 1/2 mango One large kiwi One nectarine One tsp of honey One tsp of jam
SNACK
3/4 cup fresh pineapple Two small figs One nectarine 1/2 cup fresh fruit juice 1/2 cup canned peaches One cup rasberries
SNACK
3/4 cup low fat yogurt One cup of low fat milk One small apple Three normal dates One medium peach One large kiwi 1/2 fresh pear 1 1/4 cup strawberries One tsp of jam One tsp of honey
SNACK
1/2 mango 1/2 fresh pear 3/4 cup fresh pineapple One nectarine 1/3 cup grape juice 1 1/4 cup watermelon
SNACK
3/4 cup low fat yogurt One cup of low fat milk 3/4 cup blackberries Three normal dates Two small figs Two small tangerines 1/2 cup fresh fruit juice One small orange One tsp of jam One tsp of honey
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/3 cup grape juice Two small tangerines One small orange 1/2 fresh pear One cup rasberries One medium peach One tsp of jam One tsp of honey
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 soya kebap with herbs and 1 small pita bread One cup of soy minced meat with 1/2 cup wild rice Two tbsp avocado One tsp butter One tbsp light mayonnaise
LUNCH
One small pita bread with 1/2 tbsp sesame tahini One slice of whole wheat bread with a tsp of peanut butter One chicken fillet with 1 cup of baked potatoes One portion of octopus in tomato sauce with 1/2 cup rice One cup of soy minced meat with 1/2 cup wild rice Ten small olives One tbsp sesame seeds One tsp olive oil
LUNCH
One slice of whole wheat bread with a tsp of peanut butter One small pita bread with 1/2 tbsp sesame tahini One cup of soy minced meat with 1/2 cup wild rice One portion of cooked soya kebap with herbs and 1 small pita bread One portion of grilled squid with 1 cup of boiled potatoes One tsp soybean oil One tsp olive oil One tsp butter
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 cooked beef with 1 cup of mashed potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One chicken fillet with 1 cup of baked potatoes Two tbsp avocado One tbsp cream cheese 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 cooked soya kebap with herbs and 1 small pita bread One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One chicken fillet with 1 cup of baked potatoes One tbsp cream cheese One tsp olive oil 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes One tsp olive oil Two tbsp avocado 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 chicken fillet with 1 cup of baked potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of grilled squid with 1 cup of boiled potatoes One tsp soybean oil One tsp butter Ten small olives
DINNER
One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tsp olive oil Ten small olives One tbsp sesame seeds
DINNER
One portion(s) of easy poached eggs One beef steak One portion of homemade beef with tomato sauce and vegetables
DINNER
One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tsp butter One tsp soybean oil One tsp olive oil
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 Ten small olives Two tbsp avocado One tsp butter
DINNER
One portion(s) of easy poached eggs One portion of homemade beef with tomato sauce and vegetables One beef steak
DINNER
One portion(s) of easy poached eggs One portion of homemade beef with tomato sauce and vegetables One beef steak
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
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