BREAKFAST

One smoothie with fruit of your choice 3/4 cup low fat yogurt with 2 tbsp muesli One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One tsp of honey One tsp of jam

BREAKFAST

One slice of bread with a slice of lowfat cheese and a slice of ham 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 a cereal bar One cup low-fat yogurt with 1/2 cup bran flakes One cup low-fat yogurt with 1/2 cup all bran cereal One tsp of honey One tsp of jam

BREAKFAST

One thin rye crispbread with a slice of smoked salmon One pita with boiled egg 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 fruit smoothie One cup low-fat yogurt with 1/2 cup bran flakes One tsp of honey One tsp of jam

BREAKFAST

One slice of bread with a slice of lowfat cheese and a slice of ham One slice of bread with a slice of low-fat cheese Two thin rye crisps with cottage cheese and tomato

BREAKFAST

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

SNACK

Four whole fresh apricots 1/2 cup orange juice One small apple 1/2 cup canned pears 1/3 cup grape juice One small banana

SNACK

3/4 cup low fat yogurt One cup of low fat milk One cup papaya 15 grapes One small banana 3/4 cup fresh pineapple One small orange 1/2 cup grapefruit juice One tsp of honey One tsp of jam

SNACK

1/2 fresh pear Two tbsp raisins 1/2 mango One small orange 15 grapes One cup papaya

SNACK

3/4 cup low fat yogurt One cup of low fat milk One small orange 1/2 cup pineapple juice One large kiwi Four whole fresh apricots Two small tangerines Three normal dates One tsp of jam One tsp of honey

SNACK

1 1/4 cup watermelon 1 1/4 cup strawberries 1/2 cup grapefruit juice 1/2 mango Four whole fresh apricots One medium peach

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 fresh pear 3/4 cup fresh pineapple One medium peach Two small figs 3/4 cup blackberries One nectarine One tsp of jam One tsp of honey

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup fresh fruit juice 1/2 cup orange juice One cup rasberries 1/2 cup pineapple juice One small orange 1/2 cup canned peaches 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 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 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 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 portion of spaghetti with prawns One tbsp sesame seeds One tsp butter One tbsp cream cheese

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 chicken fillet with 1 cup of baked potatoes One portion of cooked beef with 1 cup of mashed potatoes Two tbsp avocado One tbsp light mayonnaise One tbsp cream cheese

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 portion of cooked soya kebap with herbs and 1 small pita bread One tsp soybean oil One tsp butter 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 grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes One tsp olive oil One tbsp cream cheese 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 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 spaghetti with prawns One tbsp sesame seeds Ten small olives 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 cup of soy minced meat with 1/2 cup wild rice One chicken fillet with 1 cup of baked potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce Ten small olives One tbsp sesame seeds One tbsp cream cheese

DINNER

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

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 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