BREAKFAST

One fruit smoothie 3/4 cup low fat yogurt with a small banana One cup of low-fat milk with 1/2 cup corn flakes One tsp of honey One tsp of jam

BREAKFAST

One slice of bread with a slice of low-fat cheese One pita with boiled egg 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 berry muesli 3/4 cup low fat yogurt with 2 tbsp muesli One tsp of honey One tsp of jam

BREAKFAST

One egg boiled and 2 whole wheat crisps One thin rye crispbread with a slice of smoked salmon One slice of bread with a slice of low-fat cheese

BREAKFAST

One cup of low-fat milk with 1/2 cup oats One cup of low-fat milk with 1/2 cup whole wheat cereals 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One tsp of honey One tsp of jam

BREAKFAST

One fried egg with a whole wheat crisp One slice of whole wheat bread with 2 tablespoons of cottage cheese One thin rye crispbread with a slice of smoked salmon

BREAKFAST

One slice of bread with a slice of low-fat cheese One egg boiled and 2 whole wheat crisps One portion(s) of quacker with egg

SNACK

One cup rasberries 1/2 cup canned peaches 1/2 cup pineapple juice Four whole fresh apricots 1 1/4 cup strawberries One small banana

SNACK

3/4 cup low fat yogurt One cup of low fat milk 3/4 cup fresh pineapple Two tbsp raisins 15 grapes Two small figs 1/2 cup orange juice 1/3 cup grape juice One tsp of honey One tsp of jam

SNACK

Two tbsp raisins 1/2 mango 1/2 cup canned pears 1/2 cup pineapple juice One small orange 3/4 cup fresh pineapple

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup canned peaches One cup rasberries 1/2 mango 1/3 cup grape juice 1/2 fresh pear 3/4 cup fresh pineapple One tsp of honey One tsp of jam

SNACK

1/2 cup canned peaches Two small tangerines 3/4 cup blackberries One small banana 1/2 mango 1/2 cup fresh fruit juice

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One large kiwi 1/2 cup grapefruit juice Two tbsp raisins 1/2 cup pineapple juice One small orange 15 grapes One tsp of jam One tsp of honey

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/2 cup orange juice 1 1/4 cup strawberries One cup papaya 1/2 cup canned peaches One small orange 1/2 cup pineapple juice 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 chicken fillet with 1 cup of baked potatoes 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 tbsp light mayonnaise One tbsp cream cheese 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 soya kebap with herbs and 1 small pita bread One portion of cooked beef with 1 cup of mashed potatoes One cup of soy minced meat with 1/2 cup wild rice One tsp soybean oil One tbsp light mayonnaise 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 chicken fillet with 1 cup of baked potatoes One portion of cooked beef with 1 cup of mashed potatoes One portion of grilled squid with 1 cup of boiled potatoes One tbsp light mayonnaise Ten small olives 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 portion of spaghetti with prawns One chicken fillet with 1 cup of baked potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tbsp cream cheese One tbsp light mayonnaise One tsp olive 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 portion of spaghetti with prawns One portion of cooked soya kebap with herbs and 1 small pita bread One tsp soybean oil One tbsp cream cheese 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 octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tbsp sesame seeds One tbsp cream cheese 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 cup of soy minced meat with 1/2 cup wild rice One portion of cooked beef with 1 cup of mashed potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One tbsp cream cheese One tsp soybean oil One tsp butter

DINNER

One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tbsp light mayonnaise Ten small olives 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 portion of homemade beef with tomato sauce and vegetables One beef steak Two tbsp avocado One tsp soybean oil One tbsp light mayonnaise

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 One tsp butter One tsp soybean oil One tbsp sesame seeds

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

60 minutes swimming60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes swimming60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes swimming60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes swimming60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes swimming60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes swimming60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate

60 minutes swimming60 minutes jogging60 minutes brisk walking60 minutes dancing aerobic, low impact60 minutes cycling, moderate