BREAKFAST

One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey 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 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 a cereal bar One cup of low-fat milk with 1/2 cup oats One cup low-fat yogurt with 1/2 cup bran flakes One tsp of honey One tsp of jam

BREAKFAST

One portion(s) of quacker with egg One slice of bread with a slice of lowfat cheese and a slice of ham One pita with boiled egg

BREAKFAST

One Berry smoothie 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries 3/4 cup low fat yogurt with 2 tbsp muesli One tsp of honey One tsp of jam

BREAKFAST

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

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

SNACK

One small orange Two tbsp raisins 3/4 cup blackberries One large kiwi Four whole fresh apricots 1/2 cup fresh fruit juice

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/2 cup grapefruit juice One small apple Three normal dates 1/2 mango 1 1/4 cup strawberries 1/3 cup grape juice One tsp of honey One tsp of jam

SNACK

Two small figs One small banana 3/4 cup blackberries 1/3 cup grape juice 1/2 cup grapefruit juice 15 grapes

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 small banana 1/2 cup grapefruit juice One large kiwi 15 grapes One tsp of jam One tsp of honey

SNACK

15 grapes Two small tangerines 1/2 fresh pear One cup rasberries 1 1/4 cup strawberries One medium peach

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 15 grapes 3/4 cup blackberries One small banana Two small tangerines One nectarine One small orange One tsp of honey One tsp of jam

SNACK

3/4 cup low fat yogurt One cup of low fat milk Two tbsp raisins 1/2 fresh pear One large kiwi One small orange 1/2 cup fresh fruit juice Two small tangerines 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns One cup of soy minced meat with 1/2 cup wild rice One tsp soybean oil One tsp butter 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 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 One tsp olive oil 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 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 Two tbsp avocado One tbsp light mayonnaise 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 grilled squid with 1 cup of boiled potatoes One portion of spaghetti with prawns One tsp soybean oil One tbsp light mayonnaise 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 grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes One chicken fillet with 1 cup of baked potatoes One tbsp light mayonnaise Two tbsp avocado One tbsp sesame seeds

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 cooked soya kebap with herbs and 1 small pita bread One portion of octopus in tomato sauce with 1/2 cup rice One tbsp sesame seeds One tbsp light mayonnaise 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 portion of grilled squid with 1 cup of boiled potatoes 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 tsp butter One tbsp sesame seeds One tsp olive oil

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 butter

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 Two tbsp avocado Ten small olives 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 Two tbsp avocado One tbsp sesame seeds

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 swimming60 minutes dancing aerobic, low impact60 minutes jogging60 minutes brisk walking60 minutes cycling, moderate

60 minutes swimming60 minutes dancing aerobic, low impact60 minutes jogging60 minutes brisk walking60 minutes cycling, moderate

60 minutes swimming60 minutes dancing aerobic, low impact60 minutes jogging60 minutes brisk walking60 minutes cycling, moderate

60 minutes swimming60 minutes dancing aerobic, low impact60 minutes jogging60 minutes brisk walking60 minutes cycling, moderate

60 minutes swimming60 minutes dancing aerobic, low impact60 minutes jogging60 minutes brisk walking60 minutes cycling, moderate

60 minutes swimming60 minutes dancing aerobic, low impact60 minutes jogging60 minutes brisk walking60 minutes cycling, moderate

60 minutes swimming60 minutes dancing aerobic, low impact60 minutes jogging60 minutes brisk walking60 minutes cycling, moderate