DAY 1
(03-07-2025)DAY 2
(04-07-2025)DAY 3
(05-07-2025)DAY 4
(06-07-2025)DAY 5
(07-07-2025)DAY 6
(08-07-2025)DAY 7
(09-07-2025)
BREAKFAST
One fruit smoothie One Berry smoothie One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One tsp of honey One tsp of jam
BREAKFAST
One egg boiled and 2 whole wheat crisps One thin rye crispbread with a slice of smoked salmon Two thin rye crisps with cottage cheese and tomato
BREAKFAST
One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One cup low-fat yogurt with 1/2 cup all bran cereal 3/4 cup low fat yogurt with a small banana One tsp of jam One tsp of honey
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One pita with boiled egg One slice of bread with a slice of low-fat cheese
BREAKFAST
One Berry smoothie 3/4 cup low fat yogurt with a small banana One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One tsp of jam One tsp of honey
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese One pita with boiled egg One slice of whole wheat bread with 2 tablespoons of cottage cheese
BREAKFAST
Two thin rye crisps with cottage cheese and tomato One portion(s) of quacker with egg One pita with boiled egg
SNACK
15 grapes One nectarine 1/3 cup grape juice Two small tangerines 1/2 cup fresh fruit juice One medium peach
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 fresh pear 1/3 cup grape juice One cup rasberries One medium peach One small orange One cup papaya One tsp of jam One tsp of honey
SNACK
1/2 cup orange juice One small banana 1/2 cup pineapple juice 1/2 cup grapefruit juice 1/2 cup canned pears 1/3 cup grape juice
SNACK
3/4 cup low fat yogurt One cup of low fat milk One cup papaya 1 1/4 cup watermelon 1/2 cup grapefruit juice One medium peach 3/4 cup fresh pineapple One large kiwi One tsp of jam One tsp of honey
SNACK
1/2 cup orange juice One small orange One nectarine One cup rasberries One cup papaya 1/2 cup pineapple juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 mango One small apple One cup papaya 15 grapes 1/2 cup canned pears 3/4 cup blackberries One tsp of jam One tsp of honey
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One small orange 3/4 cup blackberries 1/2 mango One medium peach Four whole fresh apricots One cup rasberries 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 grilled squid with 1 cup of boiled potatoes 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 butter Ten small olives 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 portion of spaghetti with prawns One cup of soy minced meat with 1/2 cup wild rice One portion of octopus in tomato sauce with 1/2 cup rice One tbsp light mayonnaise One tsp olive 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 chicken fillet with 1 cup of baked potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One portion of spaghetti with prawns One tsp olive oil One tsp butter 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 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 octopus in tomato sauce with 1/2 cup rice Ten small olives One tbsp sesame seeds 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 grilled squid with 1 cup of boiled potatoes One portion of spaghetti with prawns Ten small olives One tbsp light mayonnaise Two tbsp avocado
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 cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns One tsp soybean oil One tbsp light mayonnaise 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 chicken fillet with 1 cup of baked potatoes One portion of grilled squid with 1 cup of boiled potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tsp soybean oil One tbsp light mayonnaise Two tbsp avocado
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 Ten small olives One tbsp light mayonnaise
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 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 beef steak One portion of homemade beef with tomato sauce and vegetables One tbsp sesame seeds One tsp soybean oil One tbsp cream cheese
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 dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes cycling, moderate 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes cycling, moderate 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes cycling, moderate 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes cycling, moderate 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes cycling, moderate 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes cycling, moderate 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes swimming 60 minutes cycling, moderate 60 minutes brisk walking
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