DAY 1
(24-07-2025)DAY 2
(25-07-2025)DAY 3
(26-07-2025)DAY 4
(27-07-2025)DAY 5
(28-07-2025)DAY 6
(29-07-2025)DAY 7
(30-07-2025)
BREAKFAST
One cup of low-fat milk with 1/2 cup oats One cup low-fat yogurt with 1/2 cup all bran cereal 3/4 cup low fat yogurt with a small banana One tsp of honey One tsp of jam
BREAKFAST
One portion(s) of quacker with egg One slice of bread with a slice of low-fat cheese One pita with boiled egg
BREAKFAST
One cup low-fat yogurt with 1/2 cup all bran cereal One pear smoothie 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 whole wheat bread with 2 tbsp of cottage cheese One egg boiled and 2 whole wheat crisps One slice of bread with a slice of low-fat cheese
BREAKFAST
One cup low fat yogurt with a tbsp of honey and 3 walnut halves One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One blueberry smoothie One tsp of jam One tsp of honey
BREAKFAST
One portion(s) of quacker with egg One slice of bread with a slice of lowfat cheese and a slice of ham One fried egg with a whole wheat crisp
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One slice of whole wheat bread with 2 tbsp of cottage cheese One slice of whole wheat bread with 2 tablespoons of cottage cheese
SNACK
One small apple 1/3 cup grape juice One cup rasberries 1/2 cup grapefruit juice Two small tangerines One nectarine
SNACK
3/4 cup low fat yogurt One cup of low fat milk Two tbsp raisins One small orange 1/2 cup grapefruit juice 1/2 fresh pear 3/4 cup fresh pineapple 1/2 cup orange juice One tsp of jam One tsp of honey
SNACK
1/2 cup orange juice 1/2 mango 1/3 cup grape juice 1/2 cup pineapple juice 1/2 cup canned peaches 15 grapes
SNACK
3/4 cup low fat yogurt One cup of low fat milk Two tbsp raisins 15 grapes One cup papaya 1 1/4 cup watermelon One medium peach One small apple One tsp of jam One tsp of honey
SNACK
1/2 mango 1/3 cup grape juice 3/4 cup fresh pineapple Two tbsp raisins One cup papaya Three normal dates
SNACK
3/4 cup low fat yogurt One cup of low fat milk 15 grapes One large kiwi One cup papaya 1/2 cup canned pears Four whole fresh apricots 1/2 cup grapefruit juice One tsp of jam One tsp of honey
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Four whole fresh apricots 1/2 fresh pear One small banana 1/2 cup fresh fruit juice 1/2 mango Two tbsp raisins One tsp of jam One tsp of honey
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 soya kebap with herbs and 1 small pita bread One portion of cooked beef with 1 cup of mashed potatoes Ten small olives One tsp soybean oil Two tbsp avocado
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 portion of grilled squid with 1 cup of boiled potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One tbsp sesame seeds One tsp olive oil 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 cup of soy minced meat with 1/2 cup wild rice One chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One tsp olive oil One tbsp sesame seeds Two tbsp avocado
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 grilled squid with 1 cup of boiled potatoes One cup of soy minced meat with 1/2 cup wild rice One tbsp light mayonnaise Two tbsp avocado 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One cup of soy minced meat with 1/2 cup wild rice One portion of cooked soya kebap with herbs and 1 small pita bread One tsp butter 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 portion of cooked beef with 1 cup of mashed potatoes One chicken fillet with 1 cup of baked potatoes One portion of octopus in tomato sauce with 1/2 cup rice Two tbsp avocado One tbsp sesame seeds 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 grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes One tbsp sesame seeds One tsp butter One tbsp light mayonnaise
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 tbsp light mayonnaise 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 soybean oil One tsp butter
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 Two tbsp avocado 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(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 swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
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