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