DAY 1
(21-10-2021)DAY 2
(22-10-2021)DAY 3
(23-10-2021)DAY 4
(24-10-2021)DAY 5
(25-10-2021)DAY 6
(26-10-2021)DAY 7
(27-10-2021)
BREAKFAST
One Berry smoothie 3/4 cup low fat yogurt with a small banana One fruit smoothie One tsp of honey One tsp of jam
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese Two thin rye crisps with cottage cheese and tomato One pita with boiled egg
BREAKFAST
One cup of low-fat milk with 1/2 cup oats 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One tsp of jam One tsp of honey
BREAKFAST
One slice of bread with a slice of low-fat cheese One thin rye crispbread with a slice of smoked salmon One slice of bread with a slice of lowfat cheese and a slice of ham
BREAKFAST
One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One pear smoothie 3/4 cup low fat yogurt with a small banana One tsp of honey One tsp of jam
BREAKFAST
One fried egg with a whole wheat crisp One pita with boiled egg One egg boiled and 2 whole wheat crisps
BREAKFAST
One portion(s) of quacker with egg One slice of whole wheat bread with 2 tablespoons of cottage cheese One pita with boiled egg
SNACK
1/2 cup pineapple juice One nectarine One cup papaya One small banana One medium peach 1/2 cup canned pears
SNACK
3/4 cup low fat yogurt One cup of low fat milk One small orange One nectarine 1/2 cup grapefruit juice Two small tangerines 1/2 cup canned pears 15 grapes One tsp of jam One tsp of honey
SNACK
1/2 mango 1/2 cup pineapple juice One small apple One cup papaya One small orange 1/3 cup grape juice
SNACK
3/4 cup low fat yogurt One cup of low fat milk Two tbsp raisins 1 1/4 cup watermelon 3/4 cup blackberries One small banana 1/2 cup fresh fruit juice One small orange One tsp of jam One tsp of honey
SNACK
One nectarine One cup rasberries 1/2 fresh pear 1/2 cup orange juice 15 grapes 1/2 cup canned peaches
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup canned peaches 1/3 cup grape juice 3/4 cup blackberries One medium peach Three normal dates One cup rasberries One tsp of jam One tsp of honey
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup canned pears Two tbsp raisins 1/2 mango 1/2 cup pineapple juice One cup rasberries One cup papaya 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 cooked beef with 1 cup of mashed potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One chicken fillet with 1 cup of baked potatoes Two tbsp avocado One tbsp light mayonnaise 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 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 cooked beef with 1 cup of mashed potatoes One tbsp light mayonnaise 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 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 tsp olive oil One tbsp sesame seeds 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 grilled squid with 1 cup of boiled potatoes 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 tsp soybean 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 portion of octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes One portion of cooked beef with 1 cup of mashed potatoes One tbsp light mayonnaise Ten small olives 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One chicken fillet with 1 cup of baked potatoes One cup of soy minced meat with 1/2 cup wild 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 cup of soy minced meat with 1/2 cup wild rice 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 tbsp sesame seeds Ten small olives One tbsp light mayonnaise
DINNER
One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tsp soybean oil One tbsp cream cheese 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tsp soybean oil One tbsp light mayonnaise 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 cream cheese One tsp butter 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 beef steak One portion of homemade beef with tomato sauce and vegetables
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
60 minutes swimming 60 minutes jogging 60 minutes cycling, moderate 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes swimming 60 minutes jogging 60 minutes cycling, moderate 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes swimming 60 minutes jogging 60 minutes cycling, moderate 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes swimming 60 minutes jogging 60 minutes cycling, moderate 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes swimming 60 minutes jogging 60 minutes cycling, moderate 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes swimming 60 minutes jogging 60 minutes cycling, moderate 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes swimming 60 minutes jogging 60 minutes cycling, moderate 60 minutes brisk walking 60 minutes dancing aerobic, low impact
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