DAY 1
(24-04-2025)DAY 2
(25-04-2025)DAY 3
(26-04-2025)DAY 4
(27-04-2025)DAY 5
(28-04-2025)DAY 6
(29-04-2025)DAY 7
(30-04-2025)
BREAKFAST
3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One blueberry smoothie One tsp of jam One tsp of honey
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One thin rye crispbread with a slice of smoked salmon One egg boiled and 2 whole wheat crisps
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 1/2 cup all bran cereal One tsp of jam One tsp of honey
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese One pita with boiled egg One slice of bread with a slice of low-fat cheese
BREAKFAST
One cup low-fat yogurt with 1/2 cup all bran cereal One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One cup low fat yogurt with a tbsp of honey and 3 walnut halves One tsp of jam One tsp of honey
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One slice of whole wheat bread with 2 tablespoons of cottage cheese One portion(s) of quacker with egg
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One slice of whole wheat bread with 2 tbsp of cottage cheese One pita with boiled egg
SNACK
One small apple 1/2 mango One nectarine 1/2 cup fresh fruit juice Two small figs 3/4 cup fresh pineapple
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup pineapple juice 1/2 fresh pear One large kiwi 3/4 cup fresh pineapple Two tbsp raisins 1/2 cup canned peaches One tsp of honey One tsp of jam
SNACK
One small banana 1 1/4 cup strawberries 1 1/4 cup watermelon Four whole fresh apricots 1/2 cup pineapple juice One cup papaya
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 mango One nectarine 3/4 cup blackberries 1/2 fresh pear Two small figs 1/3 cup grape juice One tsp of honey One tsp of jam
SNACK
Three normal dates Two small tangerines One large kiwi 3/4 cup fresh pineapple Two tbsp raisins 1 1/4 cup watermelon
SNACK
3/4 cup low fat yogurt One cup of low fat milk Two tbsp raisins Three normal dates 1/2 cup pineapple juice 1 1/4 cup watermelon One small apple Two small tangerines One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk 3/4 cup fresh pineapple One small apple One nectarine One cup papaya 1 1/4 cup watermelon Two tbsp raisins 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 spaghetti with prawns One portion of cooked beef with 1 cup of mashed potatoes 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 chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One cup of soy minced meat with 1/2 cup wild rice One tsp olive 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 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 grilled squid with 1 cup of boiled 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 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 One tbsp sesame seeds One tbsp cream cheese 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 cooked beef with 1 cup of mashed potatoes 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 cream cheese One tsp olive oil 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 octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes One portion of cooked beef with 1 cup of mashed potatoes One tsp olive oil One tbsp cream cheese One tbsp light mayonnaise
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 cooked soya kebap with herbs and 1 small pita bread Ten small olives Two tbsp avocado 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 light mayonnaise One tsp olive 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 tsp butter One tbsp light mayonnaise Two tbsp avocado
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 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 beef steak One portion of homemade beef with tomato sauce and vegetables
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
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