DAY 1
(24-04-2025)DAY 2
(25-04-2025)DAY 3
(26-04-2025)DAY 4
(27-04-2025)DAY 5
(28-04-2025)DAY 6
(29-04-2025)DAY 7
(30-04-2025)
BREAKFAST
One cup low-fat yogurt with 1/2 cup bran flakes One blueberry smoothie One fruit smoothie One tsp of jam One tsp of honey
BREAKFAST
One pita with boiled egg One slice of whole wheat bread with 2 tablespoons of cottage cheese One fried egg with a whole wheat crisp
BREAKFAST
One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One cup of low-fat milk with 1/2 cup corn flakes One cup low-fat yogurt with 1/2 cup all bran cereal One tsp of honey One tsp of jam
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of bread with a slice of low-fat cheese One slice of whole wheat bread with 2 tbsp of cottage cheese
BREAKFAST
One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One blueberry smoothie One cup of low-fat milk with 1/2 cup whole wheat cereals One tsp of honey One tsp of jam
BREAKFAST
One fried egg with a whole wheat crisp One slice of bread with a slice of lowfat cheese and a slice of ham Two crisps with a slice of ham
BREAKFAST
One slice of bread with a slice of lowfat cheese and a slice of ham One pita with boiled egg One portion(s) of quacker with egg
SNACK
3/4 cup fresh pineapple Three normal dates 1/2 cup fresh fruit juice 1/2 cup canned peaches 1/2 cup orange juice 1 1/4 cup watermelon
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Two small tangerines One nectarine One cup papaya One small orange 1/2 cup orange juice 1/2 fresh pear One tsp of jam One tsp of honey
SNACK
One cup papaya Two small figs One medium peach 1 1/4 cup strawberries 1 1/4 cup watermelon Four whole fresh apricots
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup orange juice One large kiwi One cup rasberries Two small figs Two tbsp raisins One small apple One tsp of honey One tsp of jam
SNACK
3/4 cup blackberries Two small tangerines 1/2 cup orange juice 15 grapes One small orange 1/2 cup fresh fruit juice
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup fresh fruit juice 1/2 cup pineapple juice One small apple 1/2 cup orange juice Two tbsp raisins 1/2 cup canned pears One tsp of honey One tsp of jam
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Four whole fresh apricots 1/2 cup canned pears One small banana 1/3 cup grape juice Two small tangerines 15 grapes 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 cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes One portion of spaghetti with prawns One tsp butter Ten small olives 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 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 cream cheese One tbsp light mayonnaise 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 portion of spaghetti with prawns One portion of grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes One tbsp cream cheese 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 portion of cooked beef with 1 cup of mashed potatoes One portion of spaghetti with prawns One tbsp cream cheese Two tbsp avocado 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 grilled squid with 1 cup of boiled potatoes One cup of soy minced meat with 1/2 cup wild rice One chicken fillet with 1 cup of baked potatoes Two tbsp avocado One tbsp sesame seeds 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 chicken fillet with 1 cup of baked potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of octopus in tomato sauce with 1/2 cup rice Ten small olives One tbsp sesame seeds 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 chicken fillet with 1 cup of baked potatoes 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 tsp olive oil One tbsp light mayonnaise 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 One tbsp sesame seeds One tbsp cream cheese One tsp butter
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 Ten small olives One tbsp cream cheese One tsp butter
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 Ten small olives Two tbsp avocado One tbsp cream cheese
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 dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
60 minutes cycling, moderate 60 minutes dancing aerobic, low impact 60 minutes brisk walking 60 minutes jogging 60 minutes swimming
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