BREAKFAST

One cup of low-fat milk with 1/2 cup oats 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 One tsp of jam One tsp of honey

BREAKFAST

One thin rye crispbread with a slice of smoked salmon Two crisps with a slice of ham One portion(s) of quacker with egg

BREAKFAST

One cup low-fat yogurt with 1/2 cup bran flakes One blueberry 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 pita with boiled egg One egg boiled and 2 whole wheat crisps One slice of whole wheat bread with 2 tbsp of cottage cheese

BREAKFAST

3/4 cup low fat yogurt with 2 tbsp muesli One fruit smoothie One cup of low-fat milk with a cereal bar One tsp of jam One tsp of honey

BREAKFAST

Two crisps with a slice of ham One slice of bread with a slice of low-fat cheese One thin rye crispbread with a slice of smoked salmon

BREAKFAST

One egg boiled and 2 whole wheat crisps Two crisps with a slice of ham One portion(s) of quacker with egg

SNACK

3/4 cup blackberries 1/2 cup orange juice 15 grapes 1/2 cup canned peaches Three normal dates One large kiwi

SNACK

3/4 cup low fat yogurt One cup of low fat milk 15 grapes 1/2 cup canned peaches One small orange One small apple 1 1/4 cup watermelon 1/2 cup grapefruit juice One tsp of jam One tsp of honey

SNACK

15 grapes One cup papaya 1/2 cup canned pears 1/2 cup orange juice Two small figs 1/2 fresh pear

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/2 cup orange juice One large kiwi One medium peach Two small figs One small banana 1/2 cup fresh fruit juice One tsp of jam One tsp of honey

SNACK

One nectarine 1/2 cup grapefruit juice Three normal dates One medium peach Two small tangerines 3/4 cup fresh pineapple

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One small apple One small orange 1/3 cup grape juice Four whole fresh apricots 1/2 mango 1/2 cup pineapple juice One tsp of jam One tsp of honey

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup pineapple juice One nectarine One small orange Two small tangerines 1/2 cup grapefruit juice One cup rasberries 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 cooked soya kebap with herbs and 1 small pita bread One chicken fillet with 1 cup of baked potatoes One portion of octopus in tomato sauce with 1/2 cup rice Ten small olives One tsp olive oil One tbsp sesame seeds

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 chicken fillet with 1 cup of baked potatoes One tsp butter One tbsp light mayonnaise 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 cooked beef with 1 cup of mashed potatoes One tbsp light mayonnaise One tsp soybean oil 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 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 grilled squid with 1 cup of boiled potatoes One tbsp sesame seeds One tbsp cream cheese 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 grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes One cup of soy minced meat with 1/2 cup wild rice One tbsp light mayonnaise One tsp soybean oil 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 portion of octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes One cup of soy minced meat with 1/2 cup wild rice One tbsp cream cheese One tsp soybean 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 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 One tsp butter 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 One tbsp cream cheese One tbsp sesame seeds One tbsp light mayonnaise

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 Ten small olives 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 soybean oil One tbsp sesame seeds 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(s) of easy poached eggs One beef steak One portion of homemade beef with tomato sauce and vegetables

60 minutes jogging60 minutes swimming60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes jogging60 minutes swimming60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes jogging60 minutes swimming60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes jogging60 minutes swimming60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes jogging60 minutes swimming60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes jogging60 minutes swimming60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes jogging60 minutes swimming60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate