BREAKFAST

One fruit smoothie One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One cup of low-fat milk with a cereal bar One tsp of honey One tsp of jam

BREAKFAST

Two crisps with a slice of ham One pita with boiled egg One egg boiled and 2 whole wheat crisps

BREAKFAST

One pear smoothie One Yogurt banana smoothie One cup of low-fat milk with 1/2 cup corn flakes One tsp of honey One tsp of jam

BREAKFAST

Two thin rye crisps with cottage cheese and tomato One slice of bread with a slice of low-fat cheese One egg boiled and 2 whole wheat crisps

BREAKFAST

3/4 cup low fat yogurt with a small banana One berry muesli One blueberry smoothie One tsp of honey One tsp of jam

BREAKFAST

One slice of whole wheat bread with 2 tbsp of cottage cheese One thin rye crispbread with a slice of smoked salmon Two crisps with a slice of ham

BREAKFAST

One slice of whole wheat bread with 2 tbsp of cottage cheese One thin rye crispbread with a slice of smoked salmon Two thin rye crisps with cottage cheese and tomato

SNACK

1/2 fresh pear 1 1/4 cup watermelon One nectarine One large kiwi 1/2 cup canned pears 1/2 cup canned peaches

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup fresh fruit juice Three normal dates One cup rasberries Two small tangerines 1/2 cup pineapple juice 1/2 fresh pear One tsp of jam One tsp of honey

SNACK

1 1/4 cup watermelon 15 grapes Three normal dates One cup rasberries 1/2 cup fresh fruit juice 1/2 fresh pear

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/2 cup grapefruit juice 1/2 fresh pear One cup papaya 1/2 mango 1/2 cup fresh fruit juice 3/4 cup blackberries One tsp of jam One tsp of honey

SNACK

1/2 cup grapefruit juice One medium peach One small banana Two tbsp raisins 1/3 cup grape juice Three normal dates

SNACK

One cup of low fat milk 3/4 cup low fat yogurt Two small tangerines 3/4 cup blackberries One small apple Three normal dates 1 1/4 cup watermelon One small orange One tsp of honey One tsp of jam

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 fresh pear 1/2 cup canned peaches 15 grapes 1 1/4 cup strawberries 1/2 cup canned pears 1/2 cup fresh fruit juice 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns Two tbsp avocado One tsp olive oil 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 portion of cooked beef with 1 cup of mashed potatoes One portion of octopus in tomato sauce with 1/2 cup rice One tsp soybean oil One tsp olive oil 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 cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tbsp sesame seeds One tbsp light mayonnaise 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 portion of cooked soya kebap with herbs and 1 small pita bread 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 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 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 chicken fillet with 1 cup of baked potatoes One tbsp cream cheese One tbsp sesame seeds 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 octopus in tomato sauce with 1/2 cup rice One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One chicken fillet with 1 cup of baked potatoes One tbsp sesame seeds Two tbsp avocado One tbsp cream cheese

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 portion of cooked beef with 1 cup of mashed potatoes Ten small olives One tbsp light mayonnaise 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 Two tbsp avocado One tsp soybean oil 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tsp olive oil Two tbsp avocado One tbsp cream cheese

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 portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp light mayonnaise One tsp soybean oil 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

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging