DAY 1
(09-01-2025)DAY 2
(10-01-2025)DAY 3
(11-01-2025)DAY 4
(12-01-2025)DAY 5
(13-01-2025)DAY 6
(14-01-2025)DAY 7
(15-01-2025)
BREAKFAST
One cup low fat yogurt with a tbsp of honey and 3 walnut halves 3/4 cup low fat yogurt with 2 tbsp muesli One cup of low-fat milk with 1/2 cup whole wheat cereals One tsp of jam One tsp of honey
BREAKFAST
One fried egg with a whole wheat crisp One slice of bread with a slice of lowfat cheese and a slice of ham One pita with boiled egg
BREAKFAST
One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey One cup of low-fat milk with a cereal bar One blueberry smoothie One tsp of honey One tsp of jam
BREAKFAST
One fried egg with a whole wheat crisp One slice of bread with a slice of low-fat cheese Two thin rye crisps with cottage cheese and tomato
BREAKFAST
One smoothie with fruit of your choice One cup of low-fat milk with a cereal bar 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 One slice of whole wheat bread with 2 tbsp of cottage cheese
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
SNACK
3/4 cup blackberries 1/2 cup orange juice One small apple 15 grapes 1/3 cup grape juice One cup papaya
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Four whole fresh apricots 1/2 mango 1 1/4 cup strawberries 3/4 cup fresh pineapple One large kiwi One cup papaya One tsp of jam One tsp of honey
SNACK
1/2 cup canned pears One medium peach 1/2 fresh pear 1/2 cup canned peaches 1/3 cup grape juice One cup rasberries
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One cup papaya Two tbsp raisins 3/4 cup blackberries 15 grapes 3/4 cup fresh pineapple One large kiwi One tsp of jam One tsp of honey
SNACK
1/3 cup grape juice 3/4 cup blackberries One cup papaya 1/2 cup canned pears 1/2 cup orange juice One nectarine
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup grapefruit juice 15 grapes One small banana One small apple Three normal dates One nectarine One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 mango Two tbsp raisins Two small tangerines 3/4 cup fresh pineapple 1/2 fresh pear One cup papaya One tsp of jam One tsp of honey
LUNCH
One small pita bread with 1/2 tbsp sesame tahini One slice of whole wheat bread with a tsp of peanut butter One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns One portion of octopus in tomato sauce with 1/2 cup rice One tbsp light mayonnaise 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 chicken fillet with 1 cup of baked potatoes One tsp butter One tsp olive oil 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 cooked soya kebap with herbs and 1 small pita bread One portion of spaghetti with prawns One cup of soy minced meat with 1/2 cup wild rice Two tbsp avocado One tbsp cream cheese 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 octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes Two tbsp avocado Ten small olives 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 octopus in tomato sauce with 1/2 cup rice One portion of cooked soya kebap with herbs and 1 small pita bread One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tsp soybean oil 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 octopus in tomato sauce with 1/2 cup rice One tsp soybean oil One tbsp light mayonnaise 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 grilled squid with 1 cup of boiled potatoes One cup of soy minced meat with 1/2 cup wild rice One portion of octopus in tomato sauce with 1/2 cup rice Ten small olives One tsp butter One tbsp sesame seeds
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 butter 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 of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak Two tbsp avocado One tbsp cream cheese One tsp olive 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tbsp sesame seeds Ten small olives 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(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 cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes dancing aerobic, low impact 60 minutes brisk walking
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