DAY 1
(26-06-2025)DAY 2
(27-06-2025)DAY 3
(28-06-2025)DAY 4
(29-06-2025)DAY 5
(30-06-2025)DAY 6
(01-07-2025)DAY 7
(02-07-2025)
BREAKFAST
One blueberry smoothie One cup of low-fat milk with 1/2 cup oats One cup low-fat yogurt with 1/2 cup all bran cereal One tsp of honey One tsp of jam
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 slice of whole wheat bread with 2 tablespoons of cottage cheese
BREAKFAST
One cup low-fat yogurt with 1/2 cup bran flakes One smoothie with fruit of your choice 3/4 cup low fat yogurt with a small banana One tsp of honey One tsp of jam
BREAKFAST
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 One slice of whole wheat bread with 2 tablespoons of cottage cheese
BREAKFAST
One berry muesli 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries 3/4 cup low fat yogurt with 2 tbsp muesli One tsp of jam One tsp of honey
BREAKFAST
Two thin rye crisps with cottage cheese and tomato 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 slice of bread with a slice of lowfat cheese and a slice of ham One slice of whole wheat bread with 2 tablespoons of cottage cheese One fried egg with a whole wheat crisp
SNACK
One cup rasberries One small orange 1/2 fresh pear 3/4 cup blackberries 1 1/4 cup watermelon 1/3 cup grape juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup canned peaches 1/2 cup fresh fruit juice Three normal dates 1/2 cup canned pears 1/2 mango One small banana One tsp of jam One tsp of honey
SNACK
1 1/4 cup strawberries 1/2 fresh pear Two tbsp raisins One large kiwi One nectarine 3/4 cup fresh pineapple
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup fresh fruit juice One nectarine Two tbsp raisins Two small figs 1 1/4 cup strawberries Three normal dates One tsp of honey One tsp of jam
SNACK
15 grapes 1/2 cup canned peaches 1/3 cup grape juice Four whole fresh apricots One small banana 1/2 cup canned pears
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup canned peaches 1/2 cup orange juice Three normal dates One medium peach 1/2 mango 1/2 cup pineapple juice One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk 15 grapes 1/2 cup canned peaches 1/2 cup pineapple juice 1/2 cup canned pears 1/2 cup grapefruit juice Four whole fresh apricots One tsp of jam One tsp of honey
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 spaghetti with prawns One portion of cooked soya kebap with herbs and 1 small pita bread One tsp olive oil Ten small olives 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 octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes One cup of soy minced meat with 1/2 cup wild rice One tbsp light mayonnaise One tsp butter 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 cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes One tsp soybean oil 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 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 grilled squid with 1 cup of boiled potatoes One tbsp light mayonnaise One tsp olive oil 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 octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes One tbsp cream cheese One tsp soybean oil Ten small olives
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 portion of octopus in tomato sauce with 1/2 cup rice One tsp olive oil One tbsp cream cheese 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 cooked soya kebap with herbs and 1 small pita bread 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 butter One tsp olive oil
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 soybean oil Ten small olives
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 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 beef steak One portion of homemade beef with tomato sauce and vegetables One tsp olive oil 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(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 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 60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming
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