BREAKFAST

One Yogurt banana smoothie One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins 3/4 cup low fat yogurt with a small banana One tsp of jam One tsp of honey

BREAKFAST

One portion(s) of quacker with egg One pita with boiled egg Two thin rye crisps with cottage cheese and tomato

BREAKFAST

One cup of low-fat milk with 1/2 cup whole wheat cereals One cup low fat yogurt with a tbsp of honey and 3 walnut halves One cup of low-fat milk with 1/2 cup corn flakes One tsp of honey One tsp of jam

BREAKFAST

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

BREAKFAST

One cup of low-fat milk with 1/2 cup corn flakes One Berry smoothie One cup low-fat yogurt with 1/2 cup all bran cereal One tsp of jam One tsp of honey

BREAKFAST

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

BREAKFAST

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

SNACK

1/2 mango 15 grapes 1/2 cup grapefruit juice One medium peach 1/3 cup grape juice 1 1/4 cup strawberries

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One large kiwi 1/2 cup pineapple juice 1/3 cup grape juice One small apple Two small tangerines Three normal dates One tsp of jam One tsp of honey

SNACK

Two small tangerines One cup papaya Two small figs One small apple 1 1/4 cup strawberries One small orange

SNACK

3/4 cup low fat yogurt One cup of low fat milk 3/4 cup blackberries 1/3 cup grape juice 3/4 cup fresh pineapple Two small tangerines One cup rasberries 1/2 mango One tsp of jam One tsp of honey

SNACK

Two tbsp raisins 15 grapes 1/2 cup grapefruit juice 1/2 cup canned peaches One medium peach One cup papaya

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/3 cup grape juice One small apple One cup rasberries One cup papaya One large kiwi 1/2 cup fresh fruit juice One tsp of jam One tsp of honey

SNACK

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

DINNER

One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables Two tbsp avocado One tbsp cream cheese One tsp soybean 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tsp soybean oil Ten small olives 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 Ten small olives Two tbsp avocado 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 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