BREAKFAST

One smoothie with fruit of your choice One cup of low-fat milk, a slice of bread with 1 tsp honey or jam One cup low fat yogurt with a tbsp of honey and 3 walnut halves One tsp of jam One tsp of honey

BREAKFAST

One slice of whole wheat bread with 2 tablespoons of cottage cheese One thin rye crispbread with a slice of smoked salmon Two thin rye crisps with cottage cheese and tomato

BREAKFAST

3/4 cup low fat yogurt with a small banana One fruit smoothie One cup low fat yogurt with a tbsp of honey and 3 walnut halves One tsp of jam One tsp of honey

BREAKFAST

One egg boiled and 2 whole wheat crisps One pita with boiled egg One fried egg with a whole wheat crisp

BREAKFAST

One Berry smoothie One cup low fat yogurt with a tbsp of honey and 3 walnut halves 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 tbsp of cottage cheese One slice of bread with a slice of lowfat cheese and a slice of ham One fried egg with a whole wheat crisp

BREAKFAST

One egg boiled and 2 whole wheat crisps One slice of whole wheat bread with 2 tablespoons of cottage cheese Two crisps with a slice of ham

SNACK

1/2 cup fresh fruit juice 1/2 fresh pear Two small tangerines 1/3 cup grape juice 1/2 cup grapefruit juice 1/2 cup canned pears

SNACK

One cup of low fat milk 3/4 cup low fat yogurt Two small tangerines 1 1/4 cup watermelon Three normal dates One nectarine 3/4 cup fresh pineapple One large kiwi One tsp of honey One tsp of jam

SNACK

1/3 cup grape juice One small banana One medium peach 1/2 cup canned pears 1/2 fresh pear 1/2 cup orange juice

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One medium peach 3/4 cup fresh pineapple 3/4 cup blackberries 1/3 cup grape juice 1 1/4 cup strawberries 1/2 cup canned peaches One tsp of jam One tsp of honey

SNACK

1/2 cup canned peaches One cup papaya 1/2 cup canned pears Four whole fresh apricots 3/4 cup blackberries One nectarine

SNACK

3/4 cup low fat yogurt One cup of low fat milk Two tbsp raisins One large kiwi 1 1/4 cup watermelon 1/2 cup fresh fruit juice One small orange 1/2 cup orange juice One tsp of jam One tsp of honey

SNACK

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

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 Two tbsp avocado One tbsp cream cheese

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 tbsp sesame seeds 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tsp olive oil One tbsp cream cheese 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(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