DAY 1
(08-05-2025)DAY 2
(09-05-2025)DAY 3
(10-05-2025)DAY 4
(11-05-2025)DAY 5
(12-05-2025)DAY 6
(13-05-2025)DAY 7
(14-05-2025)
BREAKFAST
One cup of low-fat milk with 1/2 cup oats 3/4 cup low fat yogurt with a small banana One blueberry smoothie 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 whole wheat bread with 2 tbsp of cottage cheese
BREAKFAST
One cup of low-fat milk, a slice of bread with 1 tsp honey or jam One pear smoothie One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One tsp of honey One tsp of jam
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese One portion(s) of quacker with egg One fried egg with a whole wheat crisp
BREAKFAST
One cup low fat yogurt with a tbsp of honey and 3 walnut halves One cup low-fat yogurt with 1/2 cup bran flakes One cup of low-fat milk with 1/2 cup oats One tsp of honey One tsp of jam
BREAKFAST
One slice of bread with a slice of low-fat cheese One egg boiled and 2 whole wheat crisps Two thin rye crisps with cottage cheese and tomato
BREAKFAST
One slice of bread with a slice of low-fat cheese One egg boiled and 2 whole wheat crisps One slice of whole wheat bread with 2 tbsp of cottage cheese
SNACK
1/2 cup fresh fruit juice 1/2 cup orange juice 3/4 cup fresh pineapple One small orange 1/2 mango 1/2 cup canned pears
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup canned pears 3/4 cup blackberries Three normal dates 1/2 fresh pear One cup papaya One large kiwi One tsp of jam One tsp of honey
SNACK
One small banana One small apple 1 1/4 cup strawberries 1/3 cup grape juice Four whole fresh apricots 1/2 cup canned pears
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 mango One small apple One small banana One cup rasberries Two tbsp raisins Four whole fresh apricots One tsp of jam One tsp of honey
SNACK
1/2 cup canned pears One small banana Two small tangerines 1/2 cup grapefruit juice One cup papaya 1/2 cup pineapple juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 3/4 cup fresh pineapple Two small figs 1/2 cup canned pears Four whole fresh apricots 1/2 cup pineapple juice One small banana One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk 3/4 cup fresh pineapple 1/2 cup canned pears One medium peach 1 1/4 cup strawberries Three normal dates One small orange 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 cooked beef with 1 cup of mashed potatoes 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 tsp soybean oil Ten small olives 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 cup of soy minced meat with 1/2 cup wild rice One chicken fillet with 1 cup of baked potatoes One portion of grilled squid with 1 cup of boiled potatoes Two tbsp avocado One tsp olive oil One tbsp cream cheese
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 octopus in tomato sauce with 1/2 cup rice One portion of grilled squid with 1 cup of boiled potatoes One tbsp light mayonnaise Two tbsp avocado 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 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 sesame seeds 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 cooked beef with 1 cup of mashed potatoes One portion of spaghetti with prawns One tbsp light mayonnaise 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 octopus in tomato sauce with 1/2 cup rice One pita with meat, tomato and 1 tbsp of tzatziki or other sauce Two tbsp avocado One tbsp sesame seeds 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 grilled squid with 1 cup of boiled potatoes 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 Two tbsp avocado One tsp olive oil One tbsp cream cheese
DINNER
One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tsp butter Two tbsp avocado 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 Two tbsp avocado
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 portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp cream cheese 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(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 swimming 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes jogging 60 minutes swimming 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes jogging 60 minutes swimming 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes jogging 60 minutes swimming 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes jogging 60 minutes swimming 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes jogging 60 minutes swimming 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes jogging 60 minutes swimming 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
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