DAY 1
(12-06-2025)DAY 2
(13-06-2025)DAY 3
(14-06-2025)DAY 4
(15-06-2025)DAY 5
(16-06-2025)DAY 6
(17-06-2025)DAY 7
(18-06-2025)
BREAKFAST
One cup low-fat yogurt with 1/2 cup all bran cereal 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 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 portion(s) of quacker with egg
BREAKFAST
One cup of low-fat milk, a slice of bread with 1 tsp honey or jam One cup of low-fat milk with 1/2 cup corn flakes 3/4 cup low fat yogurt with a small banana One tsp of jam One tsp of honey
BREAKFAST
One fried egg with a whole wheat crisp Two thin rye crisps with cottage cheese and tomato One egg boiled and 2 whole wheat crisps
BREAKFAST
One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One Yogurt banana smoothie One cup of low-fat milk with 1/2 cup oats One tsp of honey One tsp of jam
BREAKFAST
One slice of bread with a slice of low-fat cheese One portion(s) of quacker with egg One pita with boiled egg
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese One thin rye crispbread with a slice of smoked salmon One portion(s) of quacker with egg
SNACK
Three normal dates One large kiwi 1/2 cup orange juice One nectarine 1/2 cup grapefruit juice 1/2 cup fresh fruit juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One large kiwi 1 1/4 cup strawberries 1 1/4 cup watermelon Two tbsp raisins 3/4 cup fresh pineapple One cup papaya One tsp of jam One tsp of honey
SNACK
Three normal dates One small banana 1 1/4 cup strawberries 3/4 cup fresh pineapple 1/2 cup canned pears 1/2 fresh pear
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Two small figs One medium peach One small orange One cup rasberries 1/2 cup grapefruit juice 1/3 cup grape juice One tsp of jam One tsp of honey
SNACK
Two small tangerines One cup papaya Four whole fresh apricots 3/4 cup blackberries One small apple Three normal dates
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup fresh fruit juice One small banana 15 grapes 3/4 cup blackberries One medium peach One large kiwi One tsp of jam One tsp of honey
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Two small tangerines 1 1/4 cup strawberries One large kiwi 1/2 cup pineapple juice 1/2 cup fresh fruit juice 3/4 cup fresh pineapple One tsp of honey One tsp of jam
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 portion of octopus in tomato sauce with 1/2 cup rice One portion of grilled squid with 1 cup of boiled potatoes One tbsp sesame seeds One tbsp cream cheese 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 soya kebap with herbs and 1 small pita bread One portion of spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tsp olive oil One tbsp sesame seeds 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 chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tbsp light mayonnaise Ten small olives 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 grilled squid with 1 cup of boiled potatoes One cup of soy minced meat with 1/2 cup wild rice One portion of octopus in tomato sauce with 1/2 cup rice Two tbsp avocado One tsp soybean oil 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 chicken fillet with 1 cup of baked potatoes One cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes One tsp olive oil One tsp butter 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 octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One tbsp light mayonnaise One tsp olive oil 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 cup of soy minced meat with 1/2 cup wild rice 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 tsp butter Two tbsp avocado One tbsp light mayonnaise
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 olive oil
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 sesame seeds 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 of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tsp olive oil One tbsp cream cheese 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(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 cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes brisk walking
to view the recipe tips of your meal