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
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 cup of low-fat milk with 1/2 cup whole wheat cereals One tsp of jam One tsp of honey
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One slice of whole wheat bread with 2 tbsp of cottage cheese One slice of whole wheat bread with 2 tablespoons of cottage cheese
BREAKFAST
One Yogurt banana smoothie One blueberry smoothie One berry muesli One tsp of jam One tsp of honey
BREAKFAST
One egg boiled and 2 whole wheat crisps One thin rye crispbread with a slice of smoked salmon One pita with boiled egg
BREAKFAST
One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One cup of low-fat milk, a slice of bread with 1 tsp honey or jam One tsp of jam One tsp of honey
BREAKFAST
One slice of bread with a slice of low-fat cheese One egg boiled and 2 whole wheat crisps Two crisps with a slice of ham
BREAKFAST
One pita with boiled egg One egg boiled and 2 whole wheat crisps One fried egg with a whole wheat crisp
SNACK
One nectarine 1/2 fresh pear One medium peach 1/2 mango Four whole fresh apricots One large kiwi
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Two small tangerines 1 1/4 cup watermelon One cup papaya 1/2 cup canned pears 1/2 fresh pear 1/2 cup canned peaches One tsp of jam One tsp of honey
SNACK
3/4 cup blackberries One nectarine Two small tangerines 15 grapes One cup rasberries 3/4 cup fresh pineapple
SNACK
3/4 cup low fat yogurt One cup of low fat milk Two tbsp raisins 1 1/4 cup strawberries 1/2 cup canned pears 1/2 cup orange juice 1/2 fresh pear 1/2 mango One tsp of honey One tsp of jam
SNACK
Two small tangerines 1/2 cup fresh fruit juice 1/2 cup grapefruit juice 1/2 fresh pear 1/2 cup orange juice 15 grapes
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One medium peach 1/2 fresh pear One small banana 1/2 cup canned peaches 1/2 cup canned pears 1/2 cup orange juice One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk One nectarine Two small tangerines 3/4 cup fresh pineapple One cup rasberries 15 grapes 1/2 mango 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 portion of spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of cooked beef with 1 cup of mashed potatoes One tsp soybean oil One tbsp cream cheese 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 grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes One tsp olive oil One tsp soybean oil 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 soya kebap with herbs and 1 small pita bread One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One cup of soy minced meat with 1/2 cup wild rice One tbsp light mayonnaise 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 chicken fillet with 1 cup of baked 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 tsp soybean oil Two tbsp avocado 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 portion of octopus in tomato sauce with 1/2 cup rice One portion of spaghetti with prawns One portion of cooked beef with 1 cup of mashed potatoes One tbsp sesame seeds One tbsp light mayonnaise 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 portion of cooked beef with 1 cup of mashed potatoes One portion of spaghetti with prawns One tbsp sesame seeds Ten small olives 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 spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One cup of soy minced meat with 1/2 cup wild rice One tsp soybean oil One tbsp sesame seeds 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 Ten small olives 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 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 portion of homemade beef with tomato sauce and vegetables One beef steak One tsp olive oil Two tbsp avocado One tbsp cream cheese
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 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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