DAY 1
(19-12-2024)DAY 2
(20-12-2024)DAY 3
(21-12-2024)DAY 4
(22-12-2024)DAY 5
(23-12-2024)DAY 6
(24-12-2024)DAY 7
(25-12-2024)
BREAKFAST
One cup low fat yogurt with a tbsp of honey and 3 walnut halves One cup low-fat yogurt with 1/2 cup all bran cereal One cup of low-fat milk with 1/2 cup oats One tsp of jam One tsp of honey
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
BREAKFAST
3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One pear smoothie One cup low-fat yogurt with 1/2 cup bran flakes One tsp of honey One tsp of jam
BREAKFAST
One egg boiled and 2 whole wheat crisps One fried egg with a whole wheat crisp One thin rye crispbread with a slice of smoked salmon
BREAKFAST
3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One cup low fat yogurt with a tbsp of honey and 3 walnut halves One pear smoothie One tsp of jam One tsp of honey
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese Two crisps with a slice of ham Two thin rye crisps with cottage cheese and tomato
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One slice of whole wheat bread with 2 tbsp of cottage cheese One slice of bread with a slice of lowfat cheese and a slice of ham
SNACK
Three normal dates 1/2 cup fresh fruit juice 1/2 cup pineapple juice 1/2 fresh pear Two small tangerines 1/2 mango
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 mango 15 grapes 1/2 fresh pear One medium peach 1 1/4 cup strawberries Three normal dates One tsp of jam One tsp of honey
SNACK
1/2 cup pineapple juice One large kiwi 1/2 cup canned peaches One small apple Four whole fresh apricots 1/2 cup grapefruit juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1 1/4 cup watermelon One large kiwi 1/2 cup grapefruit juice 1/2 cup fresh fruit juice 15 grapes One nectarine One tsp of jam One tsp of honey
SNACK
One nectarine 1/2 cup pineapple juice 3/4 cup fresh pineapple 1/2 cup canned peaches 1/2 cup fresh fruit juice One small apple
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Two tbsp raisins 15 grapes 1/2 cup fresh fruit juice 3/4 cup blackberries One cup papaya Two small tangerines One tsp of jam One tsp of honey
SNACK
3/4 cup low fat yogurt One cup of low fat milk Four whole fresh apricots 1/2 mango One large kiwi 1/2 fresh pear One nectarine Two small figs One tsp of honey One tsp of jam
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 cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns Two tbsp avocado Ten small olives 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 cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns One portion of cooked beef with 1 cup of mashed potatoes One tsp olive oil One tsp soybean oil 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 portion of cooked beef with 1 cup of mashed potatoes One chicken fillet with 1 cup of baked potatoes One cup of soy minced meat with 1/2 cup wild rice One tsp soybean oil 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 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 olive oil 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 portion of octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes One cup of soy minced meat with 1/2 cup wild rice Ten small olives One tsp soybean oil 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 chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice Ten small olives 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 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 One tbsp sesame seeds One tsp olive oil Ten small olives
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 sesame seeds
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 olive oil One tsp soybean oil Two tbsp avocado
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 One tbsp cream cheese One tbsp sesame seeds One tsp soybean oil
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 portion of homemade beef with tomato sauce and vegetables One beef steak
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
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