BREAKFAST

One cup of low-fat milk with 1/2 cup corn flakes One Berry smoothie One cup low-fat yogurt with 1/2 cup all bran cereal One tsp of jam One tsp of honey

BREAKFAST

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

BREAKFAST

One cup of low-fat milk with 1/2 cup corn flakes One cup low fat yogurt with a tbsp of honey and 3 walnut halves One cup of low-fat milk with a cereal bar One tsp of jam One tsp of honey

BREAKFAST

Two crisps with a slice of ham One slice of whole wheat bread with 2 tablespoons of cottage cheese One egg boiled and 2 whole wheat crisps

BREAKFAST

One cup of low-fat milk with a cereal bar 3/4 cup low fat yogurt with a small banana One cup of low-fat milk with 1/2 cup oats 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 pita with boiled egg

BREAKFAST

One fried egg with a whole wheat crisp Two crisps with a slice of ham One thin rye crispbread with a slice of smoked salmon

SNACK

1 1/4 cup strawberries 1/2 cup canned pears 1/2 cup grapefruit juice One large kiwi 1/2 fresh pear One cup papaya

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/2 mango Four whole fresh apricots 1/2 cup grapefruit juice One nectarine 1 1/4 cup strawberries 1/2 cup orange juice One tsp of jam One tsp of honey

SNACK

One medium peach One nectarine Three normal dates 1/2 cup canned pears 3/4 cup fresh pineapple One small orange

SNACK

3/4 cup low fat yogurt One cup of low fat milk One small banana 1/2 cup canned peaches Two small tangerines 1 1/4 cup strawberries One nectarine 1/3 cup grape juice One tsp of jam One tsp of honey

SNACK

1/2 mango One large kiwi 15 grapes 1/2 fresh pear Three normal dates 1 1/4 cup watermelon

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/3 cup grape juice 1/2 cup fresh fruit juice 1/2 cup canned peaches 3/4 cup blackberries Three normal dates One cup papaya One tsp of honey One tsp of jam

SNACK

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

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 grilled squid with 1 cup of boiled potatoes One tsp butter One tbsp cream cheese One tsp soybean 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 chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tsp butter Ten small olives 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 octopus in tomato sauce with 1/2 cup rice One portion of grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes Ten small olives One tbsp cream cheese 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 octopus in tomato sauce with 1/2 cup rice One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns 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 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 One tbsp cream cheese One tsp butter One tsp soybean 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One chicken fillet with 1 cup of baked 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 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 portion of spaghetti with prawns One tsp butter Ten small olives 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 tbsp cream cheese One tbsp sesame seeds 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 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 Ten small olives One tbsp cream cheese One tbsp light mayonnaise

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