BREAKFAST

One fruit smoothie One cup of low-fat milk with 1/2 cup whole wheat cereals 3/4 cup low fat yogurt with 2 tbsp muesli One tsp of honey One tsp of jam

BREAKFAST

One egg boiled and 2 whole wheat crisps One portion(s) of quacker with egg One fried egg with a whole wheat crisp

BREAKFAST

One cup of low-fat milk, a slice of bread with 1 tsp honey or jam One cup of low-fat milk with 1/2 cup corn flakes One pear smoothie One tsp of jam One tsp of honey

BREAKFAST

One fried egg with a whole wheat crisp One slice of bread with a slice of lowfat cheese and a slice of ham One egg boiled and 2 whole wheat crisps

BREAKFAST

One cup of low-fat milk with 1/2 cup whole wheat cereals One fruit smoothie One cup low fat yogurt with a tbsp of honey and 3 walnut halves One tsp of honey One tsp of jam

BREAKFAST

One portion(s) of quacker with egg One slice of bread with a slice of lowfat cheese and a slice of ham Two crisps with a slice of ham

BREAKFAST

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

SNACK

1/2 cup pineapple juice Two small figs One small orange Two tbsp raisins 3/4 cup blackberries One large kiwi

SNACK

3/4 cup low fat yogurt One cup of low fat milk 3/4 cup fresh pineapple 1 1/4 cup strawberries 1/2 cup fresh fruit juice 1/2 cup pineapple juice Three normal dates One medium peach One tsp of jam One tsp of honey

SNACK

1/2 cup pineapple juice 1/2 cup fresh fruit juice 1/2 cup orange juice 1/3 cup grape juice One small orange Four whole fresh apricots

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup pineapple juice Two tbsp raisins 1/2 cup canned pears Two small figs One cup papaya One small orange One tsp of jam One tsp of honey

SNACK

1 1/4 cup strawberries 1/2 cup pineapple juice 1/2 cup canned pears One cup rasberries Three normal dates 1/2 mango

SNACK

One cup of low fat milk 3/4 cup low fat yogurt Four whole fresh apricots 3/4 cup fresh pineapple 1/2 cup fresh fruit juice 1/2 fresh pear 1/2 cup canned pears One nectarine One tsp of honey One tsp of jam

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 3/4 cup blackberries 1/3 cup grape juice Two small tangerines 1/2 cup orange juice Three normal dates 1/2 mango 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 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 One tbsp sesame seeds 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 cooked soya kebap with herbs and 1 small pita bread One cup of soy minced meat with 1/2 cup wild rice One chicken fillet with 1 cup of baked potatoes Ten small olives One tbsp sesame seeds 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 spaghetti with prawns 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 tsp butter One tsp olive oil 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 chicken fillet with 1 cup of baked 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 One tsp olive oil One tbsp sesame seeds 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 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 octopus in tomato sauce with 1/2 cup rice Two tbsp avocado One tsp butter 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 chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One portion of cooked beef with 1 cup of mashed potatoes One tsp butter One tbsp cream cheese 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of octopus in tomato sauce with 1/2 cup rice One tbsp sesame seeds One tsp olive oil One tsp soybean oil

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 cream cheese One tsp olive oil

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 cream cheese One tsp butter

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 tbsp sesame seeds One tsp soybean oil

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 portion of homemade beef with tomato sauce and vegetables One beef steak

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging

60 minutes cycling, moderate60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes jogging