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
3/4 cup low fat yogurt with 2 tbsp muesli One cup of low-fat milk with a cereal bar One cup low-fat yogurt with 1/2 cup bran flakes One tsp of jam One tsp of honey
BREAKFAST
One slice of whole wheat bread with 2 tablespoons 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 cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey 3/4 cup low fat yogurt with a small banana 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One tsp of honey One tsp of jam
BREAKFAST
One pita with boiled egg One slice of whole wheat bread with 2 tbsp of cottage cheese One portion(s) of quacker with egg
BREAKFAST
One berry muesli 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 slice of bread with a slice of low-fat cheese One egg boiled and 2 whole wheat crisps One fried egg with a whole wheat crisp
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One slice of bread with a slice of lowfat cheese and a slice of ham One slice of whole wheat bread with 2 tablespoons of cottage cheese
SNACK
Four whole fresh apricots 15 grapes 1/2 cup orange juice 1/2 cup pineapple juice 3/4 cup blackberries 1/2 cup grapefruit juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One cup papaya One medium peach 1/2 cup orange juice 1 1/4 cup watermelon Four whole fresh apricots One cup rasberries One tsp of honey One tsp of jam
SNACK
3/4 cup fresh pineapple 1/2 mango One small apple 1/2 cup canned pears 1/2 fresh pear Two tbsp raisins
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One small apple 3/4 cup blackberries 15 grapes Three normal dates Two tbsp raisins 1/2 cup pineapple juice One tsp of honey One tsp of jam
SNACK
One medium peach One large kiwi 1/2 mango 1/2 fresh pear 3/4 cup fresh pineapple 1/2 cup grapefruit juice
SNACK
3/4 cup low fat yogurt One cup of low fat milk One cup papaya 3/4 cup blackberries 1/3 cup grape juice 1/2 mango Two small figs One small banana One tsp of jam One tsp of honey
SNACK
3/4 cup low fat yogurt One cup of low fat milk 3/4 cup blackberries 3/4 cup fresh pineapple Four whole fresh apricots One small apple One cup papaya 1/2 fresh pear 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 cup of soy minced meat with 1/2 cup wild rice One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns One tbsp sesame seeds 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 chicken fillet with 1 cup of baked potatoes One portion of grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice One tbsp cream cheese Ten small olives 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 cooked beef with 1 cup of mashed potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One portion of spaghetti with prawns One tsp soybean oil Two tbsp avocado One tsp butter
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 chicken fillet with 1 cup of baked potatoes One portion of octopus in tomato sauce with 1/2 cup rice Two tbsp avocado One tbsp light mayonnaise 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 spaghetti with prawns One portion of cooked soya kebap with herbs and 1 small pita bread One cup of soy minced meat with 1/2 cup wild rice One tsp soybean oil Two tbsp avocado 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 cooked soya kebap with herbs and 1 small pita bread One portion of grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice One tsp soybean oil 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 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 portion of grilled squid with 1 cup of boiled potatoes Two tbsp avocado One tsp butter One tbsp cream cheese
DINNER
One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tsp butter Two tbsp avocado 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tbsp light mayonnaise One tbsp cream cheese 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 of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tsp soybean oil One tbsp light mayonnaise 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(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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