BREAKFAST

One cup low-fat yogurt with 1/2 cup bran flakes One cup of low-fat milk, a slice of bread with 1 tsp honey or jam 3/4 cup low fat yogurt with 2 tbsp muesli One tsp of honey One tsp of jam

BREAKFAST

One slice of bread with a slice of low-fat cheese One slice of whole wheat bread with 2 tablespoons of cottage cheese Two crisps with a slice of ham

BREAKFAST

One cup of low-fat milk with 1/2 cup oats One fruit smoothie One blueberry smoothie One tsp of honey One tsp of jam

BREAKFAST

Two thin rye crisps with cottage cheese and tomato One portion(s) of quacker with egg One slice of bread with a slice of low-fat cheese

BREAKFAST

One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One berry muesli One pear smoothie One tsp of honey One tsp of jam

BREAKFAST

Two thin rye crisps with cottage cheese and tomato One pita with boiled egg One slice of whole wheat bread with 2 tbsp of cottage cheese

BREAKFAST

One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of bread with a slice of lowfat cheese and a slice of ham One fried egg with a whole wheat crisp

SNACK

1 1/4 cup strawberries Two small tangerines One small apple 1/2 cup fresh fruit juice One nectarine One cup papaya

SNACK

One cup of low fat milk 3/4 cup low fat yogurt Four whole fresh apricots 3/4 cup fresh pineapple One small banana One large kiwi One medium peach Two tbsp raisins One tsp of jam One tsp of honey

SNACK

One small banana Four whole fresh apricots 1/2 cup orange juice 1/2 cup pineapple juice Two small tangerines 1/2 cup fresh fruit juice

SNACK

3/4 cup low fat yogurt One cup of low fat milk One nectarine Three normal dates One large kiwi 1/2 cup grapefruit juice Four whole fresh apricots 1/2 mango One tsp of honey One tsp of jam

SNACK

1 1/4 cup strawberries One small banana One cup papaya 1/2 cup orange juice 1/2 cup fresh fruit juice 1/3 cup grape juice

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One nectarine Four whole fresh apricots 1/2 cup canned pears Two tbsp raisins One small orange One small banana One tsp of jam One tsp of honey

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One medium peach 3/4 cup blackberries 1/2 mango 1 1/4 cup watermelon 1/2 cup fresh fruit juice Three normal dates 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 portion of cooked beef with 1 cup of mashed potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tbsp cream cheese One tsp butter 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 spaghetti with prawns One portion of cooked soya kebap with herbs and 1 small pita bread One portion of grilled squid with 1 cup of boiled potatoes One tsp olive oil 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 cooked soya kebap with herbs and 1 small pita bread One chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One tbsp cream cheese One tsp soybean oil 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 octopus in tomato sauce with 1/2 cup rice 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 tbsp cream cheese Two tbsp avocado 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 grilled squid with 1 cup of boiled potatoes One chicken fillet with 1 cup of baked potatoes One tsp olive oil Two tbsp avocado 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 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 One tsp olive oil One tsp butter One tbsp cream cheese

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 portion of cooked beef with 1 cup of mashed potatoes One portion of grilled squid with 1 cup of boiled potatoes One tbsp sesame seeds Two tbsp avocado One tsp soybean oil

DINNER

One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables Ten small olives Two tbsp avocado 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables Two tbsp avocado One tsp butter 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tsp soybean oil One tsp butter 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 beef steak One portion of homemade beef with tomato sauce and vegetables

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking