DAY 1
(10-07-2025)DAY 2
(11-07-2025)DAY 3
(12-07-2025)DAY 4
(13-07-2025)DAY 5
(14-07-2025)DAY 6
(15-07-2025)DAY 7
(16-07-2025)
BREAKFAST
One Yogurt banana smoothie 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries 3/4 cup low fat yogurt with a small banana One tsp of honey One tsp of jam
BREAKFAST
One thin rye crispbread with a slice of smoked salmon Two crisps with a slice of ham One fried egg with a whole wheat crisp
BREAKFAST
3/4 cup low fat yogurt with a small banana One smoothie with fruit of your choice One cup of low-fat milk with a cereal bar One tsp of jam One tsp of honey
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese One portion(s) of quacker with egg Two crisps with a slice of ham
BREAKFAST
One cup low fat yogurt with a tbsp of honey and 3 walnut halves One cup low-fat yogurt with 1/2 cup all bran cereal 3/4 cup low fat yogurt with a small banana One tsp of honey One tsp of jam
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese Two thin rye crisps with cottage cheese and tomato One fried egg with a whole wheat crisp
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese One portion(s) of quacker with egg Two thin rye crisps with cottage cheese and tomato
SNACK
1 1/4 cup watermelon Two small tangerines 1/3 cup grape juice One small orange One large kiwi One small apple
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup grapefruit juice Two tbsp raisins One small apple 15 grapes Four whole fresh apricots One cup papaya One tsp of jam One tsp of honey
SNACK
One nectarine 1/2 cup pineapple juice 15 grapes 1 1/4 cup strawberries 1/3 cup grape juice Two small figs
SNACK
3/4 cup low fat yogurt One cup of low fat milk Two small figs Two tbsp raisins 1/2 cup canned peaches Four whole fresh apricots 1/2 cup grapefruit juice 1/3 cup grape juice One tsp of jam One tsp of honey
SNACK
One medium peach One small apple 1/2 cup grapefruit juice Two tbsp raisins 1/2 fresh pear 1 1/4 cup strawberries
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One small orange One cup papaya 1/2 cup grapefruit juice 1 1/4 cup strawberries One cup rasberries 1/2 cup canned peaches One tsp of jam One tsp of honey
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One small orange 1/3 cup grape juice 1/2 mango Two tbsp raisins Two small tangerines 1/2 cup orange juice 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 grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes One chicken fillet with 1 cup of baked potatoes Ten small olives One tsp soybean oil One tsp butter
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 cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns 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 grilled squid with 1 cup of boiled potatoes One chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One tsp soybean oil 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 spaghetti with prawns One portion of cooked soya kebap with herbs and 1 small pita bread One portion of cooked beef with 1 cup of mashed potatoes One tbsp light mayonnaise One tsp butter 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 soya kebap with herbs and 1 small pita bread One portion of spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice One tbsp sesame seeds 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 cup of soy minced meat with 1/2 cup wild rice One chicken fillet with 1 cup of baked potatoes One tsp olive oil One tbsp cream cheese 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice One tbsp light mayonnaise One tsp soybean oil One tsp olive oil
DINNER
One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tbsp cream cheese 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 Ten small olives 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 beef steak One portion of homemade beef with tomato sauce and vegetables One tbsp cream cheese One tsp olive oil 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(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 dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
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