DAY 1
(26-12-2024)DAY 2
(27-12-2024)DAY 3
(28-12-2024)DAY 4
(29-12-2024)DAY 5
(30-12-2024)DAY 6
(31-12-2024)DAY 7
(01-01-2025)
BREAKFAST
One cup low-fat yogurt with 1/2 cup all bran cereal One cup low fat yogurt with a tbsp of honey and 3 walnut halves 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 tablespoons of cottage cheese
BREAKFAST
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 cup of low-fat milk with a cereal bar One tsp of honey One tsp of jam
BREAKFAST
One thin rye crispbread with a slice of smoked salmon Two crisps with a slice of ham One portion(s) of quacker with egg
BREAKFAST
One cup of low-fat milk with 1/2 cup whole wheat cereals One fruit smoothie One cup of low-fat milk with 1/2 cup corn flakes One tsp of honey One tsp of jam
BREAKFAST
One egg boiled and 2 whole wheat crisps Two thin rye crisps with cottage cheese and tomato One slice of bread with a slice of lowfat cheese and a slice of ham
BREAKFAST
Two crisps with a slice of ham One slice of whole wheat bread with 2 tablespoons of cottage cheese One thin rye crispbread with a slice of smoked salmon
SNACK
One small banana 1/2 cup orange juice One small orange 1/3 cup grape juice 3/4 cup fresh pineapple One medium peach
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup canned pears 1/2 cup canned peaches 15 grapes 1/3 cup grape juice One large kiwi One cup rasberries One tsp of honey One tsp of jam
SNACK
One cup papaya One small orange 1/2 cup canned peaches 1 1/4 cup watermelon 1/2 fresh pear One nectarine
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 3/4 cup fresh pineapple 1/2 cup pineapple juice Three normal dates One cup rasberries 1/2 fresh pear One large kiwi One tsp of honey One tsp of jam
SNACK
One medium peach 1/2 mango 1/2 cup fresh fruit juice 3/4 cup blackberries 1/2 cup canned pears Two small figs
SNACK
3/4 cup low fat yogurt One cup of low fat milk Three normal dates One cup papaya 3/4 cup fresh pineapple 1/2 cup orange juice Two tbsp raisins One cup rasberries One tsp of jam One tsp of honey
SNACK
3/4 cup low fat yogurt One cup of low fat milk One small banana Two small figs One small apple 1/2 cup canned pears 1/2 cup orange juice Two small tangerines 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 portion of spaghetti with prawns One chicken fillet with 1 cup of baked potatoes One portion of cooked beef with 1 cup of mashed potatoes One tsp olive 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 portion of grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice One portion of cooked beef with 1 cup of mashed potatoes One tsp soybean oil Ten small olives 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 portion of cooked beef with 1 cup of mashed potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One tsp soybean oil Ten small olives 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 portion of octopus in tomato sauce with 1/2 cup rice One tsp butter One tsp soybean oil One tbsp cream cheese
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 grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes One cup of soy minced meat with 1/2 cup wild rice One tsp olive oil One tsp soybean 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 cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tbsp cream cheese One tsp soybean 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One chicken fillet with 1 cup of baked potatoes One portion of grilled squid with 1 cup of boiled potatoes One tbsp cream cheese One tsp olive oil 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 butter One tbsp light mayonnaise 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 tsp butter Ten small olives 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 beef steak One portion of homemade beef with tomato sauce and vegetables One tsp butter One tbsp light mayonnaise 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
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
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