BREAKFAST

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

BREAKFAST

One fried egg with a whole wheat crisp Two thin rye crisps with cottage cheese and tomato One thin rye crispbread with a slice of smoked salmon

BREAKFAST

One cup low-fat yogurt with 1/2 cup all bran cereal One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One cup of low-fat milk, a slice of bread with 1 tsp honey or jam One tsp of honey One tsp of jam

BREAKFAST

One slice of bread with a slice of low-fat cheese One fried egg with a whole wheat crisp One thin rye crispbread with a slice of smoked salmon

BREAKFAST

One cup of low-fat milk with 1/2 cup whole wheat cereals One smoothie with fruit of your choice One berry muesli One tsp of jam One tsp of honey

BREAKFAST

One egg boiled and 2 whole wheat crisps Two crisps with a slice of ham One fried egg with a whole wheat crisp

BREAKFAST

One fried egg with a whole wheat crisp Two thin rye crisps with cottage cheese and tomato One slice of bread with a slice of lowfat cheese and a slice of ham

SNACK

1/2 cup fresh fruit juice 1/3 cup grape juice One cup rasberries 3/4 cup fresh pineapple One nectarine 1/2 cup canned peaches

SNACK

One cup of low fat milk 3/4 cup low fat yogurt Two small figs 1 1/4 cup watermelon One large kiwi One cup papaya Four whole fresh apricots 1/2 cup pineapple juice One tsp of honey One tsp of jam

SNACK

One large kiwi 1/2 cup pineapple juice One small apple 1/2 cup canned peaches One small orange 1/2 cup fresh fruit juice

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup canned peaches Three normal dates Two small figs One small orange One small apple 1/2 cup fresh fruit juice One tsp of honey One tsp of jam

SNACK

1/2 cup canned peaches Two small figs 1/2 cup pineapple juice 1/2 cup fresh fruit juice 1/2 fresh pear 1 1/4 cup watermelon

SNACK

One cup of low fat milk 3/4 cup low fat yogurt Two tbsp raisins One cup rasberries 1/2 cup canned peaches 1/2 cup grapefruit juice One small banana One small apple One tsp of honey One tsp of jam

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One cup papaya One small orange One medium peach 1 1/4 cup strawberries 1/2 cup pineapple juice Two tbsp raisins 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 cup of soy minced meat with 1/2 cup wild rice One portion of octopus in tomato sauce with 1/2 cup rice One tsp butter One tbsp cream cheese 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 soya kebap with herbs and 1 small pita bread One chicken fillet with 1 cup of baked potatoes 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of grilled squid with 1 cup of boiled potatoes Two tbsp avocado One tsp soybean oil Ten small olives

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 beef with 1 cup of mashed potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One portion of octopus in tomato sauce with 1/2 cup rice Ten small olives One tsp soybean oil Two tbsp avocado

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 cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes One tbsp sesame seeds One tsp butter One tsp soybean 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 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 chicken fillet with 1 cup of baked potatoes Ten small olives One tbsp light mayonnaise Two tbsp avocado

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 One tbsp cream cheese One tsp soybean oil Two tbsp avocado

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 sesame seeds 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 of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp light mayonnaise One tsp soybean oil 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 portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp sesame seeds One tsp olive 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(s) of easy poached eggs One portion of homemade beef with tomato sauce and vegetables One beef steak

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