DAY 1
(12-06-2025)DAY 2
(13-06-2025)DAY 3
(14-06-2025)DAY 4
(15-06-2025)DAY 5
(16-06-2025)DAY 6
(17-06-2025)DAY 7
(18-06-2025)
BREAKFAST
One fruit smoothie One berry muesli One cup low fat yogurt with a tbsp of honey and 3 walnut halves One tsp of honey One tsp of jam
BREAKFAST
One slice of bread with a slice of low-fat cheese Two thin rye crisps with cottage cheese and tomato One pita with boiled egg
BREAKFAST
One cup of low-fat milk, a slice of bread with 1 tsp honey or jam One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One Yogurt banana smoothie One tsp of jam One tsp of honey
BREAKFAST
One portion(s) of quacker with egg One slice of whole wheat bread with 2 tablespoons of cottage cheese Two thin rye crisps with cottage cheese and tomato
BREAKFAST
One cup low-fat yogurt with 1/2 cup all bran cereal One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One pear smoothie One tsp of honey One tsp of jam
BREAKFAST
One portion(s) of quacker with egg One slice of whole wheat bread with 2 tablespoons of cottage cheese Two thin rye crisps with cottage cheese and tomato
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One portion(s) of quacker with egg One pita with boiled egg
SNACK
1/2 cup grapefruit juice 1/3 cup grape juice 1/2 cup fresh fruit juice Two small figs One nectarine Two small tangerines
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup canned peaches One small orange 1 1/4 cup strawberries Four whole fresh apricots 1/2 mango 1/2 cup grapefruit juice One tsp of jam One tsp of honey
SNACK
1/2 cup pineapple juice 1/2 cup canned peaches 1/3 cup grape juice One large kiwi 15 grapes 3/4 cup blackberries
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One large kiwi 15 grapes Two small tangerines Two small figs One cup rasberries 1/2 cup orange juice One tsp of honey One tsp of jam
SNACK
1/2 cup fresh fruit juice 1/2 cup canned pears Four whole fresh apricots Two tbsp raisins One small banana 15 grapes
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1 1/4 cup watermelon 15 grapes One nectarine 1 1/4 cup strawberries One medium peach 1/2 cup grapefruit juice One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk Four whole fresh apricots 1/2 cup orange juice Two small tangerines 15 grapes 1/3 cup grape juice One medium peach 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 cooked soya kebap with herbs and 1 small pita bread 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 tsp olive oil One tbsp light mayonnaise 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 grilled squid with 1 cup of boiled potatoes One portion of spaghetti with prawns One cup of soy minced meat with 1/2 cup wild rice One tbsp sesame seeds One tsp soybean oil Two tbsp avocado
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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of cooked beef with 1 cup of mashed potatoes One tbsp light mayonnaise One tsp soybean oil 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce 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 tbsp sesame seeds 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 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 soybean oil One tbsp light mayonnaise 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 grilled squid with 1 cup of boiled potatoes One portion of spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice One tsp butter One tbsp sesame seeds 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 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 tsp butter One tbsp light mayonnaise 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 portion of homemade beef with tomato sauce and vegetables One beef steak
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 Two tbsp avocado One tbsp sesame seeds
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 Two tbsp avocado Ten small olives 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(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 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 60 minutes brisk walking
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