DAY 1
(25-04-2024)
DAY 2
(26-04-2024)
DAY 3
(27-04-2024)
DAY 4
(28-04-2024)
DAY 5
(29-04-2024)
DAY 6
(30-04-2024)
DAY 7
(01-05-2024)
BREAKFAST
One cup low-fat yogurt with 1/2 cup all bran cereal One berry muesli 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
Two crisps with a slice of ham One pita with boiled egg One egg boiled and 2 whole wheat crisps
BREAKFAST
One cup of low-fat milk with 1/2 cup whole wheat cereals One cup of low-fat milk with 1/2 cup oats One cup low-fat yogurt with 1/2 cup bran flakes One tsp of jam One tsp of honey
BREAKFAST
One portion(s) of quacker with egg One slice of bread with a slice of low-fat cheese One slice of whole wheat bread with 2 tbsp of cottage cheese
BREAKFAST
One cup low-fat yogurt with 1/2 cup all bran cereal One fruit smoothie One cup of low-fat milk with 1/2 cup whole wheat cereals One tsp of jam One tsp of honey
BREAKFAST
One portion(s) of quacker with egg One fried egg with a whole wheat crisp One thin rye crispbread with a slice of smoked salmon
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of bread with a slice of lowfat cheese and a slice of ham
SNACK
One small orange 1/2 cup pineapple juice One medium peach Two small tangerines 1/2 cup orange juice Two tbsp raisins
SNACK
3/4 cup low fat yogurt One cup of low fat milk One cup rasberries 1/2 cup fresh fruit juice 1/2 fresh pear One cup papaya 15 grapes Two small figs One tsp of jam One tsp of honey
SNACK
Two tbsp raisins 1/2 mango 1/2 cup grapefruit juice 1/2 cup canned peaches 1/2 cup fresh fruit juice 1 1/4 cup watermelon
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One medium peach 1/2 mango One cup papaya Three normal dates Two small tangerines 1/2 cup canned pears One tsp of jam One tsp of honey
SNACK
15 grapes 1/2 cup canned peaches 1/2 mango One cup rasberries Two tbsp raisins 1/2 cup canned pears
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup grapefruit juice One small apple 1/3 cup grape juice Two tbsp raisins One cup papaya Two small tangerines One tsp of jam One tsp of honey
SNACK
3/4 cup low fat yogurt One cup of low fat milk One nectarine Two small tangerines 15 grapes 3/4 cup blackberries Two tbsp raisins 1 1/4 cup watermelon One tsp of honey One tsp of jam
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 octopus in tomato sauce with 1/2 cup rice One tsp soybean oil Ten small olives 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 chicken fillet with 1 cup of baked potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One portion of grilled squid with 1 cup of boiled potatoes One tsp olive oil One tbsp sesame seeds One tbsp light mayonnaise
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 spaghetti with prawns One tbsp light mayonnaise One tsp olive oil One tbsp sesame seeds
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 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 olive oil One tsp butter One tbsp light mayonnaise
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 portion of cooked soya kebap with herbs and 1 small pita bread One portion of cooked beef with 1 cup of mashed potatoes One tsp soybean oil One tsp olive oil 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns One portion of cooked soya kebap with herbs and 1 small pita bread One tbsp cream cheese Two tbsp avocado 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 spaghetti with prawns 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 soybean oil One tbsp light mayonnaise Ten small olives
DINNER
One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tbsp light mayonnaise One tsp soybean oil 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 Two tbsp avocado One tbsp cream cheese 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 of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp light mayonnaise One tsp butter Ten small olives
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 cycling, moderate 60 minutes jogging 60 minutes swimming 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes swimming 60 minutes jogging 60 minutes cycling, moderate 60 minutes brisk walking 60 minutes dancing aerobic, low impact
60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes swimming 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes cycling, moderate 60 minutes brisk walking
60 minutes jogging 60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes swimming
60 minutes brisk walking 60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes brisk walking 60 minutes jogging