DAY 1
(24-04-2025)DAY 2
(25-04-2025)DAY 3
(26-04-2025)DAY 4
(27-04-2025)DAY 5
(28-04-2025)DAY 6
(29-04-2025)DAY 7
(30-04-2025)
BREAKFAST
One smoothie with fruit of your choice One cup of low-fat milk with 1/2 cup oats One cup of low-fat milk with 1/2 cup whole wheat cereals One tsp of jam One tsp of honey
BREAKFAST
One slice of bread with a slice of lowfat cheese and a slice of ham One portion(s) of quacker with egg One egg boiled and 2 whole wheat crisps
BREAKFAST
One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One cup low-fat yogurt with 1/2 cup bran flakes One cup of low-fat milk with a cereal bar One tsp of honey One tsp of jam
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One egg boiled and 2 whole wheat crisps One portion(s) of quacker with egg
BREAKFAST
3/4 cup low fat yogurt with a small banana One cup low fat yogurt with a tbsp of honey and 3 walnut halves 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 portion(s) of quacker with egg Two thin rye crisps with cottage cheese and tomato One pita with boiled egg
BREAKFAST
Two crisps with a slice of ham Two thin rye crisps with cottage cheese and tomato One slice of whole wheat bread with 2 tablespoons of cottage cheese
SNACK
1/2 fresh pear 3/4 cup blackberries One medium peach One cup papaya 1 1/4 cup strawberries Four whole fresh apricots
SNACK
3/4 cup low fat yogurt One cup of low fat milk One nectarine 1/2 fresh pear One small apple One large kiwi Two small tangerines 3/4 cup fresh pineapple One tsp of honey One tsp of jam
SNACK
1/2 cup pineapple juice Four whole fresh apricots 1 1/4 cup watermelon One small apple 1/3 cup grape juice One cup rasberries
SNACK
3/4 cup low fat yogurt One cup of low fat milk One nectarine Three normal dates One small apple Two tbsp raisins 15 grapes 1/2 cup pineapple juice One tsp of honey One tsp of jam
SNACK
Two small figs One small orange 1/3 cup grape juice 1/2 cup fresh fruit juice 1 1/4 cup strawberries One cup rasberries
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/3 cup grape juice 1 1/4 cup watermelon 1/2 cup fresh fruit juice 1/2 cup orange juice 1/2 cup grapefruit juice One small orange One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk One small orange One small banana 3/4 cup blackberries 1/2 mango Two small tangerines One small apple 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 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 Ten small olives One tsp olive oil Two tbsp avocado
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 chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One tbsp sesame seeds 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 spaghetti with prawns One portion of cooked soya kebap with herbs and 1 small pita bread One tbsp sesame seeds One tsp soybean oil 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 portion of cooked soya kebap with herbs and 1 small pita bread One chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One tsp soybean oil 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 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 tsp olive oil Ten small olives
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 spaghetti with prawns One portion of cooked beef with 1 cup of mashed potatoes One tsp butter One tsp olive oil One tsp soybean 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 chicken fillet with 1 cup of baked potatoes One portion of cooked soya kebap with herbs and 1 small pita bread Two tbsp avocado One tbsp light mayonnaise One tbsp sesame seeds
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 tsp olive oil 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 portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp light mayonnaise One tsp olive oil One tbsp sesame seeds
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 One tsp soybean oil One tbsp sesame seeds
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 dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
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