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 smoothie with fruit of your choice One Yogurt banana smoothie One blueberry smoothie One tsp of jam One tsp of honey
BREAKFAST
Two crisps with a slice of ham One portion(s) of quacker with egg One pita with boiled egg
BREAKFAST
3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One cup of low-fat milk with 1/2 cup corn flakes One cup low fat yogurt with a tbsp of honey and 3 walnut halves One tsp of honey One tsp of jam
BREAKFAST
One thin rye crispbread with a slice of smoked salmon Two thin rye crisps with cottage cheese and tomato One slice of whole wheat bread with 2 tablespoons of cottage cheese
BREAKFAST
One cup of low-fat milk with 1/2 cup corn flakes One fruit smoothie One pear smoothie One tsp of jam One tsp of honey
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese Two crisps with a slice of ham One fried egg with a whole wheat crisp
BREAKFAST
One slice of bread with a slice of lowfat cheese and a slice of ham One slice of bread with a slice of low-fat cheese One slice of whole wheat bread with 2 tablespoons of cottage cheese
SNACK
One cup papaya One small orange One medium peach Two small figs 1/2 mango 1/2 cup orange juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1 1/4 cup strawberries 1/2 cup orange juice Two tbsp raisins 1/2 cup grapefruit juice 1/2 cup pineapple juice 3/4 cup fresh pineapple One tsp of jam One tsp of honey
SNACK
One large kiwi 1/2 cup pineapple juice 1/2 fresh pear One nectarine Two tbsp raisins 3/4 cup fresh pineapple
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One nectarine Two small figs 3/4 cup fresh pineapple One cup rasberries One small orange 1/2 cup pineapple juice One tsp of honey One tsp of jam
SNACK
1/2 mango One cup papaya One small apple 1/2 cup fresh fruit juice Four whole fresh apricots 1/2 cup orange juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup grapefruit juice One medium peach Two tbsp raisins 3/4 cup fresh pineapple 1/3 cup grape juice One small apple One tsp of jam One tsp of honey
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One cup papaya 1/3 cup grape juice Four whole fresh apricots 3/4 cup blackberries One small apple 1/2 mango 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 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 One tbsp sesame seeds One tsp olive 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 beef with 1 cup of mashed potatoes One portion of spaghetti with prawns One portion of grilled squid with 1 cup of boiled potatoes One tbsp sesame seeds 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 spaghetti with prawns One portion of grilled squid with 1 cup of boiled potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tbsp light mayonnaise Ten small olives 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 portion of spaghetti with prawns One chicken fillet with 1 cup of baked potatoes One portion of cooked soya kebap with herbs and 1 small pita bread 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 portion of grilled squid with 1 cup of boiled potatoes One tsp butter One tsp olive 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 chicken fillet with 1 cup of baked potatoes One portion of octopus in tomato sauce with 1/2 cup rice One tbsp light mayonnaise One tsp olive oil 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 chicken fillet with 1 cup of baked potatoes One portion of grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice Ten small olives One tbsp sesame seeds 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 tsp soybean oil One tsp olive oil 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 beef steak One portion of homemade beef with tomato sauce and vegetables One tbsp light mayonnaise Ten small olives 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 light mayonnaise Two tbsp avocado One tsp butter
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 portion of homemade beef with tomato sauce and vegetables One beef steak
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