DAY 1
(10-07-2025)DAY 2
(11-07-2025)DAY 3
(12-07-2025)DAY 4
(13-07-2025)DAY 5
(14-07-2025)DAY 6
(15-07-2025)DAY 7
(16-07-2025)
BREAKFAST
3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries 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 thin rye crispbread with a slice of smoked salmon One portion(s) of quacker with egg
BREAKFAST
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 3/4 cup low fat yogurt with a small banana One tsp of honey One tsp of jam
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese Two crisps with a slice of ham One fried egg with a whole wheat crisp
BREAKFAST
One Yogurt banana smoothie One cup of low-fat milk with a cereal bar 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
One egg boiled and 2 whole wheat crisps Two crisps with a slice of ham One slice of whole wheat bread with 2 tbsp of cottage cheese
BREAKFAST
One slice of bread with a slice of lowfat cheese and a slice of ham Two crisps with a slice of ham Two thin rye crisps with cottage cheese and tomato
SNACK
One nectarine 1/2 cup pineapple juice 1/3 cup grape juice One large kiwi Two small tangerines Two tbsp raisins
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 3/4 cup fresh pineapple 1/2 cup orange juice One cup rasberries 15 grapes 1/2 mango Two small figs One tsp of honey One tsp of jam
SNACK
1/2 cup canned pears Two small figs One small orange 3/4 cup blackberries Two small tangerines 1/2 cup orange juice
SNACK
3/4 cup low fat yogurt One cup of low fat milk One small orange 1/2 cup canned pears 1/2 cup fresh fruit juice One medium peach 1/2 mango 1/2 cup pineapple juice One tsp of jam One tsp of honey
SNACK
One medium peach 1/3 cup grape juice 1/2 mango One small banana One small apple 1/2 cup pineapple juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Two small tangerines 1/2 cup canned pears 1/2 cup grapefruit juice 15 grapes One cup papaya Two small figs One tsp of jam One tsp of honey
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup fresh fruit juice Four whole fresh apricots 3/4 cup blackberries 15 grapes 1 1/4 cup watermelon 1/2 fresh pear 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 cooked beef with 1 cup of mashed potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One portion of spaghetti with prawns One tsp olive oil One tbsp light mayonnaise 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 grilled squid with 1 cup of boiled potatoes 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 tbsp sesame seeds 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 cup of soy minced meat with 1/2 cup wild rice One chicken fillet with 1 cup of baked potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tbsp light mayonnaise One tbsp sesame seeds 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 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 portion of spaghetti with prawns One tbsp sesame seeds One tbsp cream cheese 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 octopus in tomato sauce with 1/2 cup rice 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 tbsp light mayonnaise One tbsp cream cheese One tsp olive 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes Ten small olives 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 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 portion of cooked beef with 1 cup of mashed potatoes One tsp soybean oil One tsp butter Ten small olives
DINNER
One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables Two tbsp avocado 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 tsp olive oil One tsp butter One tbsp light mayonnaise
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 One tbsp cream cheese 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 brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
60 minutes brisk walking 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming
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