BREAKFAST

3/4 cup low fat yogurt with a small banana One cup of low-fat milk with 1/2 cup oats 3/4 cup low fat yogurt with 2 tbsp muesli One tsp of jam One tsp of honey

BREAKFAST

One portion(s) of quacker with egg One slice of bread with a slice of low-fat cheese One slice of whole wheat bread with 2 tbsp of cottage cheese

BREAKFAST

One cup of low-fat milk, a slice of bread with 1 tsp honey or jam One cup low-fat yogurt with 1/2 cup bran flakes One fruit smoothie One tsp of honey One tsp of jam

BREAKFAST

One thin rye crispbread with a slice of smoked salmon One portion(s) of quacker with egg One slice of bread with a slice of low-fat cheese

BREAKFAST

One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One berry muesli One cup of low-fat milk with 1/2 cup corn flakes One tsp of jam One tsp of honey

BREAKFAST

One slice of bread with a slice of lowfat cheese and a slice of ham One pita with boiled egg One thin rye crispbread with a slice of smoked salmon

BREAKFAST

One pita with boiled egg One thin rye crispbread with a slice of smoked salmon One slice of bread with a slice of low-fat cheese

SNACK

Two small figs 1/2 cup orange juice 1 1/4 cup strawberries 1 1/4 cup watermelon 15 grapes One large kiwi

SNACK

3/4 cup low fat yogurt One cup of low fat milk 3/4 cup blackberries 3/4 cup fresh pineapple 1/2 fresh pear Two tbsp raisins 1/2 cup canned pears 15 grapes One tsp of honey One tsp of jam

SNACK

One small apple 15 grapes 3/4 cup fresh pineapple Three normal dates One small banana One nectarine

SNACK

One cup of low fat milk 3/4 cup low fat yogurt Four whole fresh apricots Two small figs 1 1/4 cup watermelon One small apple One medium peach One cup papaya One tsp of honey One tsp of jam

SNACK

One small apple 1/2 cup grapefruit juice Four whole fresh apricots 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 One small banana 1/2 mango One cup rasberries One large kiwi One nectarine 1/2 cup fresh fruit juice One tsp of honey One tsp of jam

SNACK

3/4 cup low fat yogurt One cup of low fat milk 3/4 cup blackberries 1/2 mango Four whole fresh apricots 1/3 cup grape juice One cup rasberries 1 1/4 cup watermelon 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 portion of cooked soya kebap with herbs and 1 small pita bread One portion of octopus in tomato sauce with 1/2 cup rice One tbsp sesame seeds One tsp soybean oil One tsp olive oil

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 spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice One tbsp light mayonnaise One tbsp cream cheese 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 octopus in tomato sauce with 1/2 cup rice One portion of grilled squid with 1 cup of boiled potatoes One cup of soy minced meat with 1/2 cup wild rice Two tbsp avocado One tbsp light mayonnaise One tsp soybean oil

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 spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice One tsp butter Two tbsp avocado 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 cup of soy minced meat with 1/2 cup wild rice 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 Two tbsp avocado 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 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 spaghetti with prawns One tsp olive oil Ten small olives 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 cooked beef with 1 cup of mashed potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One chicken fillet with 1 cup of baked potatoes One tbsp sesame seeds Two tbsp avocado One tsp olive oil

DINNER

One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak Two tbsp avocado One tbsp light mayonnaise 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 portion of homemade beef with tomato sauce and vegetables One beef steak Ten small olives One tbsp light mayonnaise 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 of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp cream cheese One tsp butter One tsp soybean 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(s) of easy poached eggs One portion of homemade beef with tomato sauce and vegetables One beef steak

60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes cycling, moderate

60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes cycling, moderate

60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes cycling, moderate

60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes cycling, moderate

60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes cycling, moderate

60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes cycling, moderate

60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes swimming60 minutes cycling, moderate