BREAKFAST

One cup of low-fat milk, a slice of bread with 1 tsp honey or jam 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One Berry smoothie One tsp of jam One tsp of honey

BREAKFAST

One slice of bread with a slice of lowfat cheese and a slice of ham One pita with boiled egg One thin rye crispbread with a slice of smoked salmon

BREAKFAST

3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One cup of low-fat milk, a slice of bread with 1 tsp honey or jam 3/4 cup low fat yogurt with a small banana One tsp of jam One tsp of honey

BREAKFAST

One pita with boiled egg Two crisps with a slice of ham One slice of bread with a slice of lowfat cheese and a slice of ham

BREAKFAST

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

BREAKFAST

Two crisps with a slice of ham One pita with boiled egg One egg boiled and 2 whole wheat crisps

BREAKFAST

Two crisps with a slice of ham One slice of bread with a slice of low-fat cheese One pita with boiled egg

SNACK

One medium peach One nectarine 1 1/4 cup strawberries 1 1/4 cup watermelon One small apple Three normal dates

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 3/4 cup blackberries One small banana One small apple Two small figs One cup papaya 1/2 cup canned pears One tsp of jam One tsp of honey

SNACK

1 1/4 cup strawberries 1/2 cup grapefruit juice Two small tangerines Three normal dates 1/2 fresh pear 1/2 cup orange juice

SNACK

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

SNACK

Two tbsp raisins 1 1/4 cup watermelon One small banana 1/2 cup fresh fruit juice 1/2 mango Four whole fresh apricots

SNACK

One cup of low fat milk 3/4 cup low fat yogurt One large kiwi 1/2 cup canned pears One cup rasberries Two small tangerines One nectarine 1/3 cup grape juice One tsp of jam One tsp of honey

SNACK

One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup orange juice 1/2 cup fresh fruit juice Three normal dates Two small tangerines Two small figs 3/4 cup fresh pineapple One tsp of honey One tsp of jam

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 grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice Two tbsp avocado 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 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 One tbsp cream cheese One tbsp light mayonnaise 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 portion of octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes One portion of grilled squid with 1 cup of boiled potatoes One tsp olive oil One tbsp sesame seeds 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 cooked soya kebap with herbs and 1 small pita bread One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of spaghetti with prawns Ten small olives One tsp butter 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 chicken fillet with 1 cup of baked potatoes 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 tbsp cream cheese One tsp olive oil 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 chicken fillet with 1 cup of baked potatoes 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 tbsp light mayonnaise One tsp olive oil 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 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 cooked beef with 1 cup of mashed potatoes One tbsp light mayonnaise 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 One tsp soybean oil One tsp olive oil Ten small olives

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 light mayonnaise Ten small olives 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 Two tbsp avocado One tbsp sesame seeds One tsp soybean oil

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 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