BREAKFAST

3/4 cup low fat yogurt with a small banana One Berry smoothie One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey 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 portion(s) of quacker with egg

BREAKFAST

One smoothie with fruit of your choice One cup of low-fat milk with a cereal bar One blueberry smoothie One tsp of honey One tsp of jam

BREAKFAST

One slice of bread with a slice of lowfat cheese and a slice of ham One slice of bread with a slice of low-fat cheese One portion(s) of quacker with egg

BREAKFAST

3/4 cup low fat yogurt with a small banana 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

Two crisps with a slice of ham One slice of bread with a slice of low-fat cheese One pita with boiled egg

BREAKFAST

One slice of whole wheat bread with 2 tablespoons of cottage cheese Two crisps with a slice of ham One slice of bread with a slice of lowfat cheese and a slice of ham

SNACK

15 grapes 1/2 cup orange juice 1/2 cup pineapple juice 1/2 cup grapefruit juice One cup rasberries Three normal dates

SNACK

3/4 cup low fat yogurt One cup of low fat milk One small apple 1 1/4 cup strawberries 1/2 cup grapefruit juice 3/4 cup fresh pineapple Two small tangerines 1/2 cup canned pears One tsp of jam One tsp of honey

SNACK

Two tbsp raisins 1/2 cup fresh fruit juice Two small tangerines 1 1/4 cup watermelon 1/2 cup orange juice 15 grapes

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/2 cup grapefruit juice 1 1/4 cup strawberries 1/2 cup pineapple juice 1/2 cup orange juice 15 grapes One cup papaya One tsp of honey One tsp of jam

SNACK

One small apple 1/2 cup grapefruit juice 1/3 cup grape juice 1/2 cup orange juice 1 1/4 cup watermelon Two small tangerines

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 mango Four whole fresh apricots 1/2 cup orange juice One small banana Two tbsp raisins One nectarine One tsp of jam One tsp of honey

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup pineapple juice 1/2 cup grapefruit juice One cup rasberries 1/3 cup grape juice 1/2 cup orange juice 1/2 cup fresh fruit juice One tsp of honey One tsp of jam

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 portion of octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes One tbsp light mayonnaise Ten small olives 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 cooked soya kebap with herbs and 1 small pita bread One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tsp butter One tsp soybean 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 grilled squid with 1 cup of boiled potatoes One portion of spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tsp olive oil One tbsp light mayonnaise 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 cup of soy minced meat with 1/2 cup wild rice One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tsp olive oil 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 grilled squid with 1 cup of boiled potatoes One cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns Ten small olives Two tbsp avocado 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 octopus in tomato sauce with 1/2 cup rice One portion of spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tsp butter One tbsp sesame seeds 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 octopus in tomato sauce with 1/2 cup rice One portion of grilled squid with 1 cup of boiled potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One tsp butter 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 One tsp soybean oil Two tbsp avocado One tbsp light mayonnaise

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 Ten small olives

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 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 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