DAY 1
(05-12-2024)DAY 2
(06-12-2024)DAY 3
(07-12-2024)DAY 4
(08-12-2024)DAY 5
(09-12-2024)DAY 6
(10-12-2024)DAY 7
(11-12-2024)
BREAKFAST
3/4 cup low fat yogurt with a small banana One smoothie with fruit of your choice One cup of low-fat milk, a slice of bread with 1 tsp honey or jam One tsp of jam One tsp of honey
BREAKFAST
One egg boiled and 2 whole wheat crisps One slice of whole wheat bread with 2 tbsp of cottage cheese Two thin rye crisps with cottage cheese and tomato
BREAKFAST
One cup of low-fat milk with 1/2 cup whole wheat cereals One smoothie with fruit of your choice One cup of low-fat milk with 1/2 cup corn flakes One tsp of jam One tsp of honey
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One pita with boiled egg One egg boiled and 2 whole wheat crisps
BREAKFAST
One cup low-fat yogurt with 1/2 cup bran flakes One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One cup low fat yogurt with a tbsp of honey and 3 walnut halves One tsp of jam One tsp of honey
BREAKFAST
One portion(s) of quacker with egg One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of bread with a slice of low-fat cheese
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One fried egg with a whole wheat crisp Two thin rye crisps with cottage cheese and tomato
SNACK
Two small figs 1 1/4 cup strawberries 15 grapes One large kiwi One nectarine 1/2 cup grapefruit juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup orange juice 1/2 cup canned pears One medium peach 1/2 cup canned peaches 15 grapes One small orange One tsp of honey One tsp of jam
SNACK
3/4 cup fresh pineapple 15 grapes 1 1/4 cup strawberries 1/2 cup orange juice One nectarine 1/2 cup canned pears
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/3 cup grape juice One cup rasberries Two small tangerines 3/4 cup fresh pineapple 1 1/4 cup watermelon 1/2 fresh pear One tsp of honey One tsp of jam
SNACK
1 1/4 cup watermelon 1/2 mango Four whole fresh apricots 1/2 cup orange juice One small orange 1/3 cup grape juice
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1 1/4 cup strawberries One medium peach 1/2 cup canned peaches 1/2 cup canned pears 3/4 cup fresh pineapple 1/2 fresh pear One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk 15 grapes One small banana 1 1/4 cup strawberries 3/4 cup fresh pineapple 3/4 cup blackberries 1/2 fresh pear 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 cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tsp soybean oil One tsp butter 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 spaghetti with prawns One portion of cooked beef with 1 cup of mashed potatoes One portion of grilled squid with 1 cup of boiled potatoes Two tbsp avocado One tbsp cream cheese 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 cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns One portion of grilled squid with 1 cup of boiled potatoes One tsp olive oil Two tbsp avocado 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 cooked beef with 1 cup of mashed potatoes 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 soybean oil One tsp olive oil 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 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 portion of cooked soya kebap with herbs and 1 small pita bread Two tbsp avocado 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 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 soybean 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 portion of spaghetti with prawns 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 soybean oil One tsp butter
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 tbsp light mayonnaise 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 One tsp butter Ten small olives 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 tsp olive oil One tbsp light mayonnaise 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 beef steak One portion of homemade beef with tomato sauce and vegetables
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes cycling, moderate
60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes cycling, moderate
60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes cycling, moderate
60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes cycling, moderate
60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes cycling, moderate
60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes cycling, moderate
60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes cycling, moderate
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