BREAKFAST

One fruit smoothie One cup low-fat yogurt with 1/2 cup all bran cereal One smoothie with fruit of your choice One tsp of jam One tsp of honey

BREAKFAST

Two crisps with a slice of ham One slice of bread with a slice of low-fat cheese One slice of bread with a slice of lowfat cheese and a slice of ham

BREAKFAST

One fruit smoothie One Yogurt banana smoothie One blueberry smoothie One tsp of jam One tsp of honey

BREAKFAST

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

BREAKFAST

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

BREAKFAST

One portion(s) of quacker with egg One fried egg with a whole wheat crisp Two thin rye crisps with cottage cheese and tomato

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 thin rye crispbread with a slice of smoked salmon

SNACK

One large kiwi One small apple 1/3 cup grape juice 1 1/4 cup strawberries One nectarine One cup papaya

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One small apple 1/2 mango 1/2 cup canned peaches 15 grapes One small banana One cup papaya One tsp of honey One tsp of jam

SNACK

One medium peach One small banana 1/3 cup grape juice 1/2 cup canned peaches 1/2 cup orange juice 1/2 cup pineapple juice

SNACK

3/4 cup low fat yogurt One cup of low fat milk One medium peach 1/2 cup orange juice One large kiwi 1 1/4 cup watermelon One small banana 1/2 fresh pear One tsp of jam One tsp of honey

SNACK

Four whole fresh apricots Three normal dates 3/4 cup fresh pineapple 1/3 cup grape juice One small apple Two tbsp raisins

SNACK

3/4 cup low fat yogurt One cup of low fat milk One small banana 1/2 fresh pear 1/2 cup canned pears 1/2 cup grapefruit juice One small orange One medium peach One tsp of jam One tsp of honey

SNACK

3/4 cup low fat yogurt One cup of low fat milk One small orange 1/2 cup fresh fruit juice 1/2 mango One small banana 1 1/4 cup watermelon One cup papaya 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 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 Ten small olives Two tbsp avocado 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of cooked beef with 1 cup of mashed potatoes One chicken fillet with 1 cup of baked potatoes One tsp olive oil Two tbsp avocado 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 portion of cooked beef with 1 cup of mashed potatoes 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 olive oil 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 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 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of grilled squid with 1 cup of boiled potatoes One portion of spaghetti with prawns Ten small olives One tbsp sesame seeds 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 cooked beef with 1 cup of mashed potatoes One chicken fillet with 1 cup of baked potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One tbsp sesame seeds One tbsp light mayonnaise 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 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 cream cheese Two tbsp avocado One tsp butter

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 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tbsp cream cheese Two tbsp avocado Ten small olives

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 Ten small olives One tsp olive oil One tsp soybean oil

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 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