BREAKFAST

One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One cup low-fat yogurt with 1/2 cup all bran cereal One Berry smoothie One tsp of jam One tsp of honey

BREAKFAST

One slice of whole wheat bread with 2 tbsp of cottage cheese One pita with boiled egg Two thin rye crisps with cottage cheese and tomato

BREAKFAST

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 3/4 cup low fat yogurt with a small banana One tsp of jam One tsp of honey

BREAKFAST

One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of whole wheat bread with 2 tbsp of cottage cheese One portion(s) of quacker with egg

BREAKFAST

One cup low-fat yogurt with 1/2 cup all bran cereal One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One tsp of jam One tsp of honey

BREAKFAST

One egg boiled and 2 whole wheat crisps Two thin rye crisps with cottage cheese and tomato One slice of bread with a slice of lowfat cheese and a slice of ham

BREAKFAST

One fried egg with a whole wheat crisp One portion(s) of quacker with egg Two thin rye crisps with cottage cheese and tomato

SNACK

Two small tangerines 1/2 cup orange juice 1/2 fresh pear 1/2 cup fresh fruit juice 3/4 cup blackberries Four whole fresh apricots

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 3/4 cup blackberries One medium peach One large kiwi 1/3 cup grape juice 3/4 cup fresh pineapple 1/2 cup fresh fruit juice One tsp of honey One tsp of jam

SNACK

Two small tangerines Two small figs One cup papaya Four whole fresh apricots 1/2 cup canned pears One medium peach

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One small banana Three normal dates 3/4 cup fresh pineapple One nectarine 1/3 cup grape juice Two small tangerines One tsp of jam One tsp of honey

SNACK

1/2 cup grapefruit juice One cup papaya 1/2 cup fresh fruit juice 1/2 cup canned peaches 1/2 cup orange juice One small orange

SNACK

One cup of low fat milk 3/4 cup low fat yogurt Two tbsp raisins 3/4 cup blackberries One small banana 1/2 cup pineapple juice One small apple One large kiwi One tsp of honey One tsp of jam

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 fresh pear Two tbsp raisins 1/2 mango 1 1/4 cup watermelon One cup rasberries Two small tangerines 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 spaghetti with prawns One chicken fillet with 1 cup of baked potatoes One portion of grilled squid with 1 cup of boiled potatoes One tsp butter Two tbsp avocado 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 portion of octopus in tomato sauce with 1/2 cup rice 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 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 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 cup of soy minced meat with 1/2 cup wild rice Two tbsp avocado One tbsp cream cheese 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 spaghetti with prawns One chicken fillet with 1 cup of baked potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One tsp soybean oil One tbsp cream cheese 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 portion of cooked beef with 1 cup of mashed potatoes One cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns One tsp olive oil One tsp butter 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns Ten small olives One tsp butter 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One chicken fillet with 1 cup of baked potatoes One portion of cooked beef with 1 cup of mashed potatoes One tsp soybean oil One tbsp sesame seeds One tbsp cream cheese

DINNER

One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tsp butter One tbsp sesame seeds 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 portion of homemade beef with tomato sauce and vegetables One beef steak One tsp soybean oil One tbsp light mayonnaise One tsp butter

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 One tsp butter One tsp soybean oil

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

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