DAY 1
(09-01-2025)DAY 2
(10-01-2025)DAY 3
(11-01-2025)DAY 4
(12-01-2025)DAY 5
(13-01-2025)DAY 6
(14-01-2025)DAY 7
(15-01-2025)
BREAKFAST
One cup of low-fat milk, a slice of bread with 1 tsp honey or jam One cup of low-fat milk with 1/2 cup corn flakes 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One tsp of jam One tsp of honey
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One portion(s) of quacker with egg Two crisps with a slice of ham
BREAKFAST
One cup of low-fat milk with 1/2 cup oats One cup of low-fat milk with 1/2 cup whole wheat cereals 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One tsp of honey One tsp of jam
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese One egg boiled and 2 whole wheat crisps One slice of bread with a slice of lowfat cheese and a slice of ham
BREAKFAST
One blueberry smoothie One cup of low-fat milk with 1/2 cup whole wheat cereals One fruit smoothie One tsp of jam One tsp of honey
BREAKFAST
One fried egg with a whole wheat crisp One slice of bread with a slice of low-fat cheese One slice of bread with a slice of lowfat cheese and a slice of ham
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of whole wheat bread with 2 tbsp of cottage cheese One slice of bread with a slice of low-fat cheese
SNACK
Two small tangerines 3/4 cup fresh pineapple 1/2 fresh pear One nectarine One medium peach 1/2 cup pineapple juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1 1/4 cup strawberries One small orange 1/2 fresh pear Two small figs 1/2 cup grapefruit juice 3/4 cup blackberries One tsp of jam One tsp of honey
SNACK
1 1/4 cup strawberries 1/2 cup canned pears 1 1/4 cup watermelon One small orange Two small figs Two tbsp raisins
SNACK
3/4 cup low fat yogurt One cup of low fat milk Three normal dates One nectarine 1 1/4 cup watermelon 1/2 cup grapefruit juice Two tbsp raisins 15 grapes One tsp of honey One tsp of jam
SNACK
1 1/4 cup watermelon 1/2 cup grapefruit juice 1/2 cup fresh fruit juice 3/4 cup fresh pineapple 1/2 cup canned pears One small apple
SNACK
3/4 cup low fat yogurt One cup of low fat milk Three normal dates One cup papaya 3/4 cup blackberries One small banana 1/2 cup canned pears 1/2 mango One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk One large kiwi Two tbsp raisins 1/2 cup pineapple juice 1/2 mango 1/2 cup canned peaches 1 1/4 cup watermelon One tsp of honey One tsp of jam
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 chicken fillet with 1 cup of baked potatoes One tsp butter One tsp olive oil One tbsp cream cheese
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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns One tbsp cream cheese One tbsp light mayonnaise 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 portion of spaghetti with prawns One chicken fillet with 1 cup of baked potatoes One cup of soy minced meat with 1/2 cup wild rice One tbsp sesame seeds One tsp olive oil One tbsp cream cheese
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 chicken fillet with 1 cup of baked potatoes One portion of grilled squid with 1 cup of boiled potatoes Two tbsp avocado One tsp soybean oil 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 chicken fillet with 1 cup of baked potatoes One portion of cooked beef with 1 cup of mashed potatoes Two tbsp avocado One tbsp light mayonnaise 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 chicken fillet with 1 cup of baked potatoes 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 tsp soybean oil One tbsp sesame seeds 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 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 tbsp cream cheese One tsp butter Two tbsp avocado
DINNER
One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tbsp sesame seeds One tsp olive oil 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 One tbsp light mayonnaise One tsp olive oil 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 One tbsp sesame seeds One tbsp cream cheese 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
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
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