BREAKFAST

3/4 cup low fat yogurt with a small banana 3/4 cup low fat yogurt with 2 tbsp muesli One Yogurt banana smoothie One tsp of honey One tsp of jam

BREAKFAST

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 One pita with boiled egg

BREAKFAST

One Berry smoothie One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One cup of low-fat milk with 1/2 cup oats 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 Two crisps with a slice of ham

BREAKFAST

One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One pear smoothie One Berry smoothie One tsp of honey One tsp of jam

BREAKFAST

Two crisps with a slice of ham One portion(s) of quacker with egg One slice of whole wheat bread with 2 tbsp of cottage cheese

BREAKFAST

One fried egg with a whole wheat crisp One slice of whole wheat bread with 2 tbsp of cottage cheese One pita with boiled egg

SNACK

1/2 cup orange juice 3/4 cup blackberries 1/2 cup fresh fruit juice Four whole fresh apricots 1/2 cup canned pears 1/2 mango

SNACK

3/4 cup low fat yogurt One cup of low fat milk One small banana 1/2 cup fresh fruit juice 15 grapes One nectarine Two small tangerines 1/3 cup grape juice One tsp of honey One tsp of jam

SNACK

1/2 mango 15 grapes 1/3 cup grape juice Two small figs 1/2 cup canned pears 1 1/4 cup watermelon

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup canned peaches One nectarine One small apple One medium peach 1/2 cup fresh fruit juice Two tbsp raisins One tsp of jam One tsp of honey

SNACK

Four whole fresh apricots 1/2 fresh pear 3/4 cup blackberries 1 1/4 cup watermelon Three normal dates Two small tangerines

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/2 cup grapefruit juice Three normal dates One cup papaya 1/2 fresh pear 3/4 cup fresh pineapple One small banana One tsp of honey One tsp of jam

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 15 grapes 1/2 fresh pear Four whole fresh apricots 1/2 cup canned peaches One small banana Two tbsp raisins 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 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 olive oil One tsp butter 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 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 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 portion of grilled squid with 1 cup of boiled potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One chicken fillet with 1 cup of baked potatoes Ten small olives One tsp olive oil 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 soya kebap with herbs and 1 small pita bread One portion of spaghetti with prawns One portion of cooked beef with 1 cup of mashed potatoes One tbsp cream cheese One tsp soybean oil 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 grilled squid with 1 cup of boiled potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of octopus in tomato sauce with 1/2 cup rice One tbsp cream cheese 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 portion of cooked beef with 1 cup of mashed potatoes One portion of spaghetti with prawns One cup of soy minced meat with 1/2 cup wild rice One tsp olive oil One tbsp cream cheese 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 soya kebap with herbs and 1 small pita bread One portion of cooked beef with 1 cup of mashed potatoes One cup of soy minced meat with 1/2 cup wild rice One tbsp sesame seeds Ten small olives 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 Two tbsp avocado One tsp butter One tbsp light mayonnaise

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 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 portion of homemade beef with tomato sauce and vegetables One beef steak One tsp olive oil One tsp soybean oil 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(s) of easy poached eggs One portion of homemade beef with tomato sauce and vegetables One beef steak

60 minutes brisk walking60 minutes swimming60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging

60 minutes brisk walking60 minutes swimming60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging

60 minutes brisk walking60 minutes swimming60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging

60 minutes brisk walking60 minutes swimming60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging

60 minutes brisk walking60 minutes swimming60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging

60 minutes brisk walking60 minutes swimming60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging

60 minutes brisk walking60 minutes swimming60 minutes cycling, moderate60 minutes dancing aerobic, low impact60 minutes jogging