BREAKFAST

3/4 cup low fat yogurt with 2 tbsp muesli One berry muesli 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One tsp of jam One tsp of honey

BREAKFAST

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

BREAKFAST

One cup of low-fat milk with 1/2 cup corn flakes 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One cup of low-fat milk with 1/2 cup oats 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 Berry smoothie One cup of low-fat milk with 1/2 cup corn flakes One cup of low-fat milk with a cereal bar One tsp of honey One tsp of jam

BREAKFAST

Two thin rye crisps with cottage cheese and tomato One thin rye crispbread with a slice of smoked salmon One slice of whole wheat bread with 2 tablespoons of cottage cheese

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 portion(s) of quacker with egg

SNACK

Two tbsp raisins One small orange Two small figs 1 1/4 cup strawberries 3/4 cup blackberries 1/2 cup pineapple juice

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup canned pears Two small figs 1/2 cup pineapple juice 1/2 cup canned peaches Four whole fresh apricots One medium peach One tsp of honey One tsp of jam

SNACK

1/2 cup grapefruit juice 1/2 mango Four whole fresh apricots 1 1/4 cup watermelon Two small figs Three normal dates

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 fresh pear 1 1/4 cup strawberries 1/2 cup pineapple juice 1/2 cup orange juice 1/2 cup grapefruit juice One small orange One tsp of jam One tsp of honey

SNACK

Two small tangerines 1/3 cup grape juice 1/2 cup canned peaches 1/2 fresh pear 15 grapes One small banana

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1 1/4 cup watermelon 1/2 mango One small orange One cup rasberries One large kiwi 1/3 cup grape juice One tsp of jam One tsp of honey

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/2 mango 1/2 cup orange juice 1/2 cup canned peaches 1/2 cup fresh fruit juice 15 grapes One cup papaya 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 beef with 1 cup of mashed potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One tbsp sesame seeds One tsp butter 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 cooked soya kebap with herbs and 1 small pita bread One portion of spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice Two tbsp avocado 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 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 portion of spaghetti with prawns One tbsp sesame seeds One tsp soybean oil 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 cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce Two tbsp avocado One tsp butter 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns 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 spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes Ten small olives Two tbsp avocado 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 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 tbsp light mayonnaise One tbsp cream cheese Two tbsp avocado

DINNER

One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tsp butter One tbsp cream cheese Two tbsp avocado

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

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 beef steak One portion of homemade beef with tomato sauce and vegetables

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking

60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging60 minutes swimming60 minutes brisk walking