DAY 1
(14-03-2024)
DAY 2
(15-03-2024)
DAY 3
(16-03-2024)
DAY 4
(17-03-2024)
DAY 5
(18-03-2024)
DAY 6
(19-03-2024)
DAY 7
(20-03-2024)
BREAKFAST
One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One cup low-fat yogurt with 1/2 cup bran flakes One cup of low-fat milk with a cereal bar One tsp of jam One tsp of honey
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One slice of bread with a slice of lowfat cheese and a slice of ham One fried egg with a whole wheat crisp
BREAKFAST
One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One blueberry smoothie One cup of low-fat milk with a cereal bar One tsp of jam One tsp of honey
BREAKFAST
One fried egg with a whole wheat crisp Two thin rye crisps with cottage cheese and tomato One thin rye crispbread with a slice of smoked salmon
BREAKFAST
One Yogurt banana smoothie One smoothie with fruit of your choice One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One tsp of jam One tsp of honey
BREAKFAST
One egg boiled and 2 whole wheat crisps One pita with boiled egg One slice of bread with a slice of low-fat cheese
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One portion(s) of quacker with egg One pita with boiled egg
SNACK
Two tbsp raisins 1/2 mango 1 1/4 cup strawberries One cup rasberries 1/2 cup canned peaches 1 1/4 cup watermelon
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup grapefruit juice 1/2 fresh pear Four whole fresh apricots 3/4 cup fresh pineapple 1/2 cup canned peaches One large kiwi One tsp of jam One tsp of honey
SNACK
One cup rasberries Four whole fresh apricots Two small figs One cup papaya 1/2 cup orange juice One large kiwi
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1 1/4 cup strawberries 1/2 cup pineapple juice One cup papaya 3/4 cup fresh pineapple One small banana Two small tangerines One tsp of honey One tsp of jam
SNACK
One small apple Two small tangerines One cup rasberries 1/3 cup grape juice 1 1/4 cup strawberries Two small figs
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 fresh pear Three normal dates One small orange 1/2 cup grapefruit juice One medium peach One small banana One tsp of jam One tsp of honey
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 3/4 cup blackberries One nectarine 15 grapes 1/2 cup fresh fruit juice 1 1/4 cup strawberries 1/2 mango One tsp of jam One tsp of honey
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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns One tbsp cream cheese One tbsp light mayonnaise One tsp olive oil
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 cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes One tbsp cream cheese Ten small olives Two tbsp avocado
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 cooked soya kebap with herbs and 1 small pita bread One portion of octopus in tomato sauce with 1/2 cup rice One tsp soybean oil One tbsp cream cheese 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 portion of octopus in tomato sauce with 1/2 cup rice 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 One tsp soybean oil Two tbsp avocado One tsp olive oil
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 octopus in tomato sauce with 1/2 cup rice One portion of grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes One tsp butter Two tbsp avocado One tsp olive oil
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 octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes One chicken fillet with 1 cup of baked potatoes One tsp olive oil 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 portion of cooked beef with 1 cup of mashed 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 tbsp cream cheese One tsp butter 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 tsp soybean oil One tbsp light mayonnaise One tsp olive oil
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 tbsp sesame seeds Ten small olives One tbsp cream cheese
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 tsp butter Ten small olives One tsp soybean oil
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 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 brisk walking 60 minutes dancing aerobic, low impact
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact