DAY 1
(25-07-2024)
DAY 2
(26-07-2024)
DAY 3
(27-07-2024)
DAY 4
(28-07-2024)
DAY 5
(29-07-2024)
DAY 6
(30-07-2024)
DAY 7
(31-07-2024)
BREAKFAST
One cup of low-fat milk with 1/2 cup corn flakes One fruit smoothie 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
Two thin rye crisps with cottage cheese and tomato One slice of whole wheat bread with 2 tbsp of cottage cheese One slice of bread with a slice of low-fat cheese
BREAKFAST
One berry muesli One cup low fat yogurt with a tbsp of honey and 3 walnut halves One cup of low-fat milk with 1/2 cup whole wheat cereals One tsp of honey One tsp of jam
BREAKFAST
One pita with boiled egg One slice of whole wheat bread with 2 tablespoons of cottage cheese One portion(s) of quacker with egg
BREAKFAST
One blueberry smoothie One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One pear smoothie One tsp of jam One tsp of honey
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of bread with a slice of lowfat cheese and a slice of ham Two thin rye crisps with cottage cheese and tomato
BREAKFAST
One egg boiled and 2 whole wheat crisps One portion(s) of quacker with egg Two crisps with a slice of ham
SNACK
15 grapes Three normal dates 1 1/4 cup strawberries One small apple 1/3 cup grape juice 1 1/4 cup watermelon
SNACK
3/4 cup low fat yogurt One cup of low fat milk One small apple 1/2 cup canned peaches 3/4 cup fresh pineapple 1 1/4 cup watermelon 1/2 fresh pear 1/2 cup canned pears One tsp of jam One tsp of honey
SNACK
1/2 fresh pear 1/2 cup fresh fruit juice 1/2 mango 1/2 cup canned pears 15 grapes 1 1/4 cup strawberries
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One small apple One small orange 1/2 mango One medium peach 1 1/4 cup strawberries 15 grapes One tsp of honey One tsp of jam
SNACK
One cup rasberries 1/3 cup grape juice 1 1/4 cup strawberries One large kiwi 1/2 cup orange juice Two small tangerines
SNACK
3/4 cup low fat yogurt One cup of low fat milk Three normal dates 1/2 fresh pear One large kiwi 3/4 cup fresh pineapple 1 1/4 cup strawberries 15 grapes One tsp of jam One tsp of honey
SNACK
3/4 cup low fat yogurt One cup of low fat milk One cup papaya 1/2 cup canned pears 1 1/4 cup strawberries Two small tangerines 1/2 cup pineapple juice Three normal dates One tsp of honey One tsp of jam
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 spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice One tsp olive oil One tsp soybean 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 chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice One tsp olive oil One tsp butter One tbsp cream cheese
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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of cooked beef with 1 cup of mashed potatoes One tsp olive oil One tbsp sesame seeds One tsp soybean 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 beef with 1 cup of mashed potatoes One portion of spaghetti with prawns One tsp olive oil 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One cup of soy minced meat with 1/2 cup wild rice Two tbsp avocado One tsp soybean 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 portion of spaghetti with prawns One chicken fillet with 1 cup of baked potatoes One portion of grilled squid with 1 cup of boiled potatoes One tbsp sesame seeds One tsp butter 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 grilled squid with 1 cup of boiled potatoes 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 tbsp light mayonnaise One tsp butter One tsp olive oil
DINNER
One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp light mayonnaise Ten small olives One tsp soybean 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 portion of homemade beef with tomato sauce and vegetables One beef steak One tsp soybean oil One tbsp cream cheese Two tbsp avocado
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 cream cheese One tsp soybean oil Two tbsp avocado
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 dancing aerobic, low impact 60 minutes swimming 60 minutes brisk walking 60 minutes jogging 60 minutes cycling, moderate
60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes brisk walking 60 minutes jogging 60 minutes cycling, moderate
60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes brisk walking 60 minutes jogging 60 minutes cycling, moderate
60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes brisk walking 60 minutes jogging 60 minutes cycling, moderate
60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes brisk walking 60 minutes jogging 60 minutes cycling, moderate
60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes brisk walking 60 minutes jogging 60 minutes cycling, moderate
60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes brisk walking 60 minutes jogging 60 minutes cycling, moderate