DAY 1
(19-12-2024)DAY 2
(20-12-2024)DAY 3
(21-12-2024)DAY 4
(22-12-2024)DAY 5
(23-12-2024)DAY 6
(24-12-2024)DAY 7
(25-12-2024)
BREAKFAST
3/4 cup low fat yogurt with a small banana One cup of low-fat milk with 1/2 cup oats One cup low fat yogurt with a tbsp of honey and 3 walnut halves One tsp of jam One tsp of honey
BREAKFAST
Two crisps with a slice of ham One thin rye crispbread with a slice of smoked salmon One pita with boiled egg
BREAKFAST
3/4 cup low fat yogurt with 2 tbsp muesli 3/4 cup low fat yogurt with a small banana One cup low-fat yogurt with 1/2 cup all bran cereal 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 fried egg with a whole wheat crisp
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 oats One tsp of honey One tsp of jam
BREAKFAST
One slice of whole wheat bread with 2 tbsp of cottage cheese One slice of bread with a slice of lowfat cheese and a slice of ham One egg boiled and 2 whole wheat crisps
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese One egg boiled and 2 whole wheat crisps One slice of bread with a slice of lowfat cheese and a slice of ham
SNACK
1/2 cup fresh fruit juice 1/2 cup canned peaches One cup papaya 3/4 cup fresh pineapple 1/2 mango 1/2 cup canned pears
SNACK
3/4 cup low fat yogurt One cup of low fat milk Two small tangerines One cup rasberries One small apple 1/3 cup grape juice 3/4 cup fresh pineapple Two small figs One tsp of jam One tsp of honey
SNACK
1/3 cup grape juice Two tbsp raisins 1/2 cup orange juice One nectarine One cup papaya 1/2 cup fresh fruit juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 3/4 cup blackberries 1/2 cup grapefruit juice 3/4 cup fresh pineapple 1/3 cup grape juice 1/2 mango One cup rasberries One tsp of jam One tsp of honey
SNACK
One cup papaya 1/2 cup orange juice 1/2 cup pineapple juice Four whole fresh apricots One small apple Two small tangerines
SNACK
3/4 cup low fat yogurt One cup of low fat milk One small banana 15 grapes 1/2 cup canned peaches 1/2 cup fresh fruit juice Two small tangerines One large kiwi One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk One small apple 1/2 fresh pear 1/2 cup canned pears One nectarine Two small tangerines Four whole fresh apricots 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 chicken fillet with 1 cup of baked potatoes One cup of soy minced meat with 1/2 cup wild rice One portion of cooked soya kebap with herbs and 1 small pita bread One tsp olive oil One tsp butter 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 spaghetti with prawns 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 tsp butter One tbsp sesame seeds Ten small olives
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 cooked beef with 1 cup of mashed potatoes One portion of grilled squid with 1 cup of boiled potatoes One tbsp cream cheese One tsp soybean 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 portion of cooked beef with 1 cup of mashed 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 Ten small olives
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 cup of soy minced meat with 1/2 cup wild rice One portion of cooked beef with 1 cup of mashed potatoes One tbsp cream cheese One tsp butter 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 grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes One portion of octopus in tomato sauce with 1/2 cup rice One tsp butter Ten small olives 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 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 Two tbsp avocado One tbsp light mayonnaise 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 Ten small olives One tsp olive oil 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 of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tsp butter Ten small olives One tbsp sesame seeds
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 soybean oil One tbsp sesame seeds 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 dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes jogging 60 minutes brisk walking 60 minutes swimming
to view the recipe tips of your meal