DAY 1
(02-05-2024)
DAY 2
(03-05-2024)
DAY 3
(04-05-2024)
DAY 4
(05-05-2024)
DAY 5
(06-05-2024)
DAY 6
(07-05-2024)
DAY 7
(08-05-2024)
BREAKFAST
One blueberry smoothie One berry muesli One Yogurt banana smoothie One tsp of honey One tsp of jam
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese One slice of bread with a slice of low-fat cheese 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 a cereal bar 3/4 cup low fat yogurt with 2 tbsp muesli One tsp of jam One tsp of honey
BREAKFAST
One pita with boiled egg One portion(s) of quacker with egg One slice of whole wheat bread with 2 tbsp of cottage cheese
BREAKFAST
One berry muesli One cup low-fat yogurt with 1/2 cup bran flakes One fruit smoothie One tsp of jam One tsp of honey
BREAKFAST
One slice of bread with a slice of lowfat cheese and a slice of ham Two crisps with a slice of ham One egg boiled and 2 whole wheat crisps
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One slice of bread with a slice of low-fat cheese One slice of bread with a slice of lowfat cheese and a slice of ham
SNACK
3/4 cup fresh pineapple 1/2 cup fresh fruit juice Two small figs One cup rasberries 1/2 cup orange juice 1/2 cup canned peaches
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1 1/4 cup watermelon 1/2 cup fresh fruit juice Three normal dates Four whole fresh apricots 1/2 cup canned pears 1/2 cup orange juice One tsp of jam One tsp of honey
SNACK
1/2 cup canned pears 1/2 cup orange juice Three normal dates Two tbsp raisins One cup papaya One cup rasberries
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup fresh fruit juice 1/2 cup canned pears 1/2 cup grapefruit juice One nectarine 1/2 cup canned peaches Three normal dates One tsp of jam One tsp of honey
SNACK
One large kiwi Three normal dates Two small figs 3/4 cup blackberries One medium peach 3/4 cup fresh pineapple
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Two small tangerines Three normal dates 1 1/4 cup strawberries 1/2 cup canned peaches 1/2 cup pineapple juice One cup papaya One tsp of jam One tsp of honey
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup canned pears 1/2 mango Four whole fresh apricots 1/2 fresh pear 3/4 cup blackberries One small apple 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 cooked soya kebap with herbs and 1 small pita bread One portion of grilled squid with 1 cup of boiled potatoes One cup of soy minced meat with 1/2 cup wild rice One tsp soybean oil One tbsp light mayonnaise 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 cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns One portion of cooked beef with 1 cup of mashed potatoes Two tbsp avocado One tbsp sesame seeds One tsp butter
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 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 tbsp light mayonnaise 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 cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes One portion of spaghetti with prawns One tbsp cream cheese Two tbsp avocado 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 chicken fillet with 1 cup of baked potatoes 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 tbsp light mayonnaise Two tbsp avocado 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 octopus in tomato sauce with 1/2 cup rice 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 Ten small olives One tsp soybean oil 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 grilled squid with 1 cup of boiled potatoes 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 tsp olive oil One tbsp cream cheese One tbsp light mayonnaise
DINNER
One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak Ten small olives One tbsp sesame seeds 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 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 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 Ten small olives
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 brisk walking 60 minutes jogging 60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes brisk walking 60 minutes jogging 60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes brisk walking 60 minutes jogging 60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes brisk walking 60 minutes jogging 60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes brisk walking 60 minutes jogging 60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes brisk walking 60 minutes jogging 60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes brisk walking 60 minutes jogging 60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate