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 Yogurt banana smoothie One Berry smoothie One cup low-fat yogurt with 1/2 cup all bran cereal One tsp of honey One tsp of jam
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese One portion(s) of quacker with egg One egg boiled and 2 whole wheat crisps
BREAKFAST
One cup low-fat yogurt with 1/2 cup all bran cereal One Yogurt banana smoothie One cup of low-fat milk with a cereal bar One tsp of honey One tsp of jam
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One fried egg with a whole wheat crisp Two crisps with a slice of ham
BREAKFAST
One smoothie with fruit of your choice One cup of low-fat milk with 1/2 cup corn flakes One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One tsp of honey One tsp of jam
BREAKFAST
One fried egg with a whole wheat crisp One egg boiled and 2 whole wheat crisps One slice of bread with a slice of lowfat cheese and a slice of ham
BREAKFAST
Two crisps with a slice of ham Two thin rye crisps with cottage cheese and tomato One slice of whole wheat bread with 2 tablespoons of cottage cheese
SNACK
One medium peach 3/4 cup blackberries 1/2 cup canned peaches One large kiwi Two small tangerines Two small figs
SNACK
3/4 cup low fat yogurt One cup of low fat milk One cup rasberries One small banana 1 1/4 cup strawberries One nectarine 1/2 cup canned pears Four whole fresh apricots One tsp of jam One tsp of honey
SNACK
One medium peach One small orange One cup papaya 1/2 fresh pear One cup rasberries Four whole fresh apricots
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Four whole fresh apricots One cup papaya 1/2 cup orange juice 1/2 fresh pear 1/2 cup grapefruit juice 15 grapes One tsp of honey One tsp of jam
SNACK
1/2 cup pineapple juice One large kiwi 3/4 cup blackberries Two small figs One nectarine 1/3 cup grape juice
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1 1/4 cup watermelon Three normal dates One small banana 1/2 mango 1/2 cup fresh fruit juice One cup papaya One tsp of jam One tsp of honey
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup orange juice 1/2 cup fresh fruit juice Three normal dates One cup rasberries 1/2 cup pineapple juice 3/4 cup fresh pineapple 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 cup of soy minced meat with 1/2 cup wild rice One tbsp light mayonnaise 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 chicken fillet with 1 cup of baked potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of cooked soya kebap with herbs and 1 small pita bread One tsp butter One tbsp cream cheese 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 portion of cooked beef with 1 cup of mashed potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns One tsp soybean oil Two tbsp avocado One tsp butter
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 portion of grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes 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 portion of spaghetti with prawns One cup of soy minced meat with 1/2 cup wild rice One chicken fillet with 1 cup of baked potatoes One tsp butter Ten small olives 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 portion of cooked beef with 1 cup of mashed potatoes One portion of spaghetti with prawns One portion of cooked soya kebap with herbs and 1 small pita bread One tsp soybean oil One tbsp sesame seeds 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 octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes One portion of grilled squid with 1 cup of boiled potatoes One tsp butter Ten small olives Two tbsp avocado
DINNER
One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tsp soybean oil Ten small olives 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 Ten small olives One tsp soybean oil 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 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(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
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