DAY 1
(24-07-2025)DAY 2
(25-07-2025)DAY 3
(26-07-2025)DAY 4
(27-07-2025)DAY 5
(28-07-2025)DAY 6
(29-07-2025)DAY 7
(30-07-2025)
BREAKFAST
One cup of low-fat milk with 1/2 cup whole wheat cereals One fruit smoothie One pear smoothie 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 Two thin rye crisps with cottage cheese and tomato
BREAKFAST
One berry muesli One cup low-fat yogurt with 1/2 cup all bran cereal 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 slice of whole wheat bread with 2 tablespoons of cottage cheese One thin rye crispbread with a slice of smoked salmon One pita with boiled egg
BREAKFAST
One cup of low-fat milk with 1/2 cup corn flakes One blueberry smoothie 3/4 cup low fat yogurt with 2 tbsp muesli One tsp of jam One tsp of honey
BREAKFAST
One pita with boiled egg One thin rye crispbread with a slice of smoked salmon One egg boiled and 2 whole wheat crisps
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One slice of bread with a slice of lowfat cheese and a slice of ham One fried egg with a whole wheat crisp
SNACK
1/2 fresh pear 1 1/4 cup watermelon 1/2 mango Two tbsp raisins 3/4 cup fresh pineapple One cup rasberries
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 mango 1 1/4 cup watermelon 1/2 cup orange juice Three normal dates 3/4 cup fresh pineapple Two small figs One tsp of honey One tsp of jam
SNACK
One nectarine One cup rasberries 1/2 cup canned peaches One small orange 1 1/4 cup strawberries 15 grapes
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One cup papaya One cup rasberries 15 grapes 1/2 fresh pear Two tbsp raisins One small apple One tsp of honey One tsp of jam
SNACK
One nectarine Three normal dates Two small tangerines 1/2 cup pineapple juice One small orange One medium peach
SNACK
3/4 cup low fat yogurt One cup of low fat milk One small orange One nectarine 1/2 cup orange juice Two tbsp raisins 1/3 cup grape juice 1/2 cup fresh fruit juice One tsp of jam One tsp of honey
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup grapefruit juice 1/2 cup fresh fruit juice 1/2 fresh pear 1/3 cup grape juice Two small tangerines Three normal dates One tsp of honey One tsp of jam
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 tsp olive oil One tsp butter 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 spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice One portion of cooked soya kebap with herbs and 1 small pita bread One tsp butter One tbsp cream cheese One tbsp sesame seeds
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 soya kebap with herbs and 1 small pita bread One portion of cooked beef with 1 cup of mashed potatoes One tsp butter Two tbsp avocado 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 chicken fillet with 1 cup of baked potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One cup of soy minced meat with 1/2 cup wild rice Two tbsp avocado Ten small olives 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 portion of octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes Ten small olives One tbsp sesame seeds 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 cooked beef with 1 cup of mashed potatoes One cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns One tsp olive oil One tsp butter 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 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 spaghetti with prawns One tbsp sesame seeds One tbsp cream cheese One tsp soybean oil
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 One tbsp light mayonnaise 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 beef steak One portion of homemade beef with tomato sauce and vegetables One tsp olive oil One tsp butter 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 tbsp light mayonnaise One tsp olive 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 portion of homemade beef with tomato sauce and vegetables One beef steak
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
60 minutes swimming 60 minutes jogging 60 minutes brisk walking 60 minutes dancing aerobic, low impact 60 minutes cycling, moderate
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