BREAKFAST

One cup of low-fat milk with 1/2 cup whole wheat cereals One Berry smoothie One cup low fat yogurt with a tbsp of honey and 3 walnut halves One tsp of jam One tsp of honey

BREAKFAST

One egg boiled and 2 whole wheat crisps One slice of whole wheat bread with 2 tbsp of cottage cheese One slice of bread with a slice of low-fat cheese

BREAKFAST

One Yogurt banana smoothie 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One cup low-fat yogurt with 1/2 cup bran flakes One tsp of honey One tsp of jam

BREAKFAST

One slice of whole wheat bread with 2 tbsp of cottage cheese Two thin rye crisps with cottage cheese and tomato One slice of whole wheat bread with 2 tablespoons of cottage cheese

BREAKFAST

One cup of low-fat milk with a cereal bar One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One smoothie with fruit of your choice One tsp of jam One tsp of honey

BREAKFAST

One pita with boiled egg Two thin rye crisps with cottage cheese and tomato One egg boiled and 2 whole wheat crisps

BREAKFAST

Two crisps with a slice of ham One thin rye crispbread with a slice of smoked salmon One portion(s) of quacker with egg

SNACK

1/2 cup orange juice 1/2 fresh pear 1/2 cup fresh fruit juice One large kiwi 1 1/4 cup watermelon One small orange

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One medium peach 1/2 cup canned pears 1/2 cup canned peaches 1/2 cup fresh fruit juice One cup papaya 1/2 cup orange juice One tsp of honey One tsp of jam

SNACK

One nectarine One medium peach 1/2 cup canned peaches 1/2 cup fresh fruit juice 3/4 cup blackberries Three normal dates

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1 1/4 cup watermelon One cup rasberries Three normal dates One medium peach 1/2 cup orange juice 3/4 cup fresh pineapple One tsp of honey One tsp of jam

SNACK

1/2 cup canned pears 1/2 cup canned peaches 1/2 cup grapefruit juice One cup papaya 1/2 mango 3/4 cup fresh pineapple

SNACK

3/4 cup low fat yogurt One cup of low fat milk One small apple Three normal dates 1/2 cup grapefruit juice One cup rasberries 1/2 cup fresh fruit juice 3/4 cup fresh pineapple One tsp of honey One tsp of jam

SNACK

One cup of low fat milk 3/4 cup low fat yogurt Four whole fresh apricots 1/2 cup fresh fruit juice 1/2 cup grapefruit juice One small apple 15 grapes 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 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 cup of soy minced meat with 1/2 cup wild rice Two tbsp avocado One tsp soybean oil 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 cooked soya kebap with herbs and 1 small pita bread One portion of cooked beef with 1 cup of mashed potatoes One chicken fillet with 1 cup of baked potatoes One tbsp cream cheese One tbsp sesame seeds 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 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 Two tbsp avocado Ten small olives 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 beef with 1 cup of mashed potatoes One cup of soy minced meat with 1/2 cup wild rice One chicken fillet with 1 cup of baked potatoes One tsp olive oil One tbsp sesame seeds 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 beef with 1 cup of mashed potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One chicken fillet with 1 cup of baked potatoes One tbsp cream cheese 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 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 One tsp butter 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 cooked soya kebap with herbs and 1 small pita bread One portion of grilled squid with 1 cup of boiled potatoes One portion of spaghetti with prawns One tbsp light mayonnaise Two tbsp avocado One tsp butter

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 tsp butter 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 Ten small olives One tsp butter 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 beef steak One portion of homemade beef with tomato sauce and vegetables Ten small olives One tbsp sesame seeds 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(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