BREAKFAST

3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries 3/4 cup low fat yogurt with a small banana One Berry smoothie One tsp of jam One tsp of honey

BREAKFAST

One slice of bread with a slice of lowfat cheese and a slice of ham Two crisps with a slice of ham One portion(s) of quacker with egg

BREAKFAST

One Yogurt banana smoothie One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One cup of low-fat milk with 1/2 cup whole wheat cereals One tsp of jam One tsp of honey

BREAKFAST

One portion(s) of quacker with egg Two thin rye crisps with cottage cheese and tomato One egg boiled and 2 whole wheat crisps

BREAKFAST

One blueberry smoothie One berry muesli 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 crisps with a slice of ham One fried egg with a whole wheat crisp One slice of whole wheat bread with 2 tablespoons of cottage cheese

BREAKFAST

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

SNACK

Two small figs 1/2 cup fresh fruit juice 1/2 cup canned peaches 1/2 mango Two small tangerines 1/2 cup pineapple juice

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One nectarine 1/2 fresh pear Three normal dates Four whole fresh apricots 1/2 cup grapefruit juice 1/2 mango One tsp of jam One tsp of honey

SNACK

1 1/4 cup watermelon Two tbsp raisins 1/2 cup pineapple juice 1/2 cup fresh fruit juice Three normal dates 1/2 cup canned pears

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/2 cup orange juice Four whole fresh apricots One medium peach Three normal dates One cup rasberries 15 grapes One tsp of honey One tsp of jam

SNACK

1/3 cup grape juice 1/2 cup grapefruit juice 1/2 cup canned pears 1/2 cup pineapple juice Three normal dates 1/2 fresh pear

SNACK

3/4 cup low fat yogurt One cup of low fat milk Two tbsp raisins 15 grapes 1/2 cup fresh fruit juice Three normal dates Two small tangerines 3/4 cup fresh pineapple One tsp of honey One tsp of jam

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One nectarine 1 1/4 cup strawberries Two small tangerines Three normal dates Two tbsp raisins Two small figs 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 portion of grilled squid with 1 cup of boiled potatoes One chicken fillet with 1 cup of baked potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce Ten small olives One tsp olive oil 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 cooked soya kebap with herbs and 1 small pita bread One cup of soy minced meat with 1/2 cup wild rice One portion of octopus in tomato sauce with 1/2 cup rice One tbsp light mayonnaise Ten small olives 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce 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 tsp olive oil Two tbsp avocado 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 octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes One cup of soy minced meat with 1/2 cup wild rice One tbsp cream cheese One tbsp light mayonnaise 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 grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice One tbsp cream cheese One tsp butter 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 cooked beef with 1 cup of mashed 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 One tbsp cream cheese One tsp olive oil 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 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 cooked beef with 1 cup of mashed potatoes One tsp olive oil One tbsp cream cheese Ten small olives

DINNER

One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tsp olive oil One tsp butter 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 of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp sesame seeds One tbsp cream cheese One tsp butter

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 tsp olive oil One tsp soybean oil One tbsp light mayonnaise

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 dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes cycling, moderate60 minutes brisk walking

60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes cycling, moderate60 minutes brisk walking

60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes cycling, moderate60 minutes brisk walking

60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes cycling, moderate60 minutes brisk walking

60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes cycling, moderate60 minutes brisk walking

60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes cycling, moderate60 minutes brisk walking

60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes cycling, moderate60 minutes brisk walking