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 Yogurt banana smoothie One pear smoothie One smoothie with fruit of your choice One tsp of honey One tsp of jam
BREAKFAST
One egg boiled and 2 whole wheat crisps One slice of whole wheat bread with 2 tablespoons of cottage cheese One fried egg with a whole wheat crisp
BREAKFAST
One cup of low-fat milk with a cereal bar One blueberry smoothie One smoothie with fruit of your choice One tsp of honey One tsp of jam
BREAKFAST
Two crisps with a slice of ham One slice of bread with a slice of lowfat cheese and a slice of ham Two thin rye crisps with cottage cheese and tomato
BREAKFAST
One berry muesli One cup of low-fat milk with 1/2 cup corn flakes One smoothie with fruit of your choice One tsp of jam One tsp of honey
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One pita with boiled egg One thin rye crispbread with a slice of smoked salmon
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
SNACK
Two small figs One large kiwi Four whole fresh apricots One cup rasberries 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 nectarine Two tbsp raisins Two small tangerines One medium peach One large kiwi Three normal dates One tsp of honey One tsp of jam
SNACK
One small apple One large kiwi Three normal dates 1/2 cup pineapple juice Two small figs 1/2 cup canned pears
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup pineapple juice One small orange Two small tangerines 1/2 cup fresh fruit juice One small banana One large kiwi One tsp of jam One tsp of honey
SNACK
1/2 cup pineapple juice Two tbsp raisins 1/2 mango Two small figs Three normal dates One small apple
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1 1/4 cup strawberries One small apple Four whole fresh apricots 1/2 cup orange juice 1/2 mango Two tbsp raisins One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk One medium peach One cup papaya One cup rasberries 15 grapes Four whole fresh apricots One large kiwi One tsp of jam One tsp of honey
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 chicken fillet with 1 cup of baked potatoes One portion of octopus in tomato sauce with 1/2 cup rice One tsp olive oil Two tbsp avocado One tbsp cream cheese
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 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 tsp butter One tbsp sesame seeds 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 portion of octopus in tomato sauce with 1/2 cup rice One portion of spaghetti with prawns One portion of cooked soya kebap with herbs and 1 small pita bread One tsp butter Ten small olives One tbsp cream cheese
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 cup of soy minced meat with 1/2 cup wild rice Ten small olives One tsp soybean 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns One portion of grilled squid with 1 cup of boiled potatoes One tbsp cream cheese Two tbsp avocado 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 cup of soy minced meat with 1/2 cup wild rice One portion of cooked beef with 1 cup of mashed potatoes One tsp soybean oil One tsp butter Two tbsp avocado
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 octopus in tomato sauce with 1/2 cup rice One tsp soybean oil One tbsp light mayonnaise 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 tbsp light mayonnaise One tbsp sesame seeds Two tbsp avocado
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 sesame seeds One tbsp cream cheese Two tbsp avocado
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 cream cheese One tbsp sesame seeds
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 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