DAY 1
(10-04-2025)DAY 2
(11-04-2025)DAY 3
(12-04-2025)DAY 4
(13-04-2025)DAY 5
(14-04-2025)DAY 6
(15-04-2025)DAY 7
(16-04-2025)
BREAKFAST
One berry muesli 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One Yogurt banana smoothie One tsp of honey One tsp of jam
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One slice of bread with a slice of low-fat cheese One pita with boiled egg
BREAKFAST
One cup of low-fat milk with 1/2 cup whole wheat cereals 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One tsp of honey One tsp of jam
BREAKFAST
Two thin rye crisps with cottage cheese and tomato Two crisps with a slice of ham One portion(s) of quacker with egg
BREAKFAST
One Yogurt banana smoothie 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 thin rye crispbread with a slice of smoked salmon
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of whole wheat bread with 2 tbsp of cottage cheese One thin rye crispbread with a slice of smoked salmon
SNACK
One small banana 1/2 cup grapefruit juice 1/3 cup grape juice 1 1/4 cup strawberries 3/4 cup fresh pineapple One large kiwi
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup fresh fruit juice One small banana Two tbsp raisins One large kiwi 1/2 cup grapefruit juice Two small tangerines One tsp of jam One tsp of honey
SNACK
1/2 cup canned pears Two small tangerines 3/4 cup blackberries 1 1/4 cup strawberries One small orange One cup rasberries
SNACK
3/4 cup low fat yogurt One cup of low fat milk 15 grapes One small orange Two tbsp raisins 1/2 cup orange juice 1/2 cup canned peaches 1/2 mango One tsp of jam One tsp of honey
SNACK
Four whole fresh apricots One large kiwi Three normal dates 1/2 fresh pear 3/4 cup blackberries 1/2 cup grapefruit juice
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Four whole fresh apricots Two small figs One nectarine 1/2 cup pineapple juice 1/2 cup canned pears One medium peach One tsp of jam One tsp of honey
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One small banana 15 grapes 1 1/4 cup strawberries One small apple Two small tangerines 3/4 cup fresh pineapple 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 portion of cooked beef with 1 cup of mashed potatoes One chicken fillet with 1 cup of baked potatoes One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One tsp olive oil One tsp butter One tbsp cream cheese
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 cup of soy minced meat with 1/2 cup wild rice Two tbsp avocado One tsp olive oil One tbsp cream cheese
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 octopus in tomato sauce with 1/2 cup rice 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 olive oil One tbsp cream cheese 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 cooked beef with 1 cup of mashed potatoes One portion of spaghetti with prawns One portion of cooked soya kebap with herbs and 1 small pita bread One tsp olive oil One tsp soybean oil One tbsp cream cheese
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 spaghetti with prawns One portion of grilled squid with 1 cup of boiled potatoes One tbsp cream cheese One tsp butter 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 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 spaghetti with prawns Ten small olives One tbsp cream cheese 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of cooked beef with 1 cup of mashed potatoes One portion of spaghetti with prawns One tbsp cream cheese One tsp olive oil 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 One tbsp light mayonnaise Two tbsp avocado 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables One tsp olive oil One tbsp cream cheese One tsp butter
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 One tsp butter 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(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 swimming 60 minutes jogging 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking
60 minutes dancing aerobic, low impact 60 minutes cycling, moderate 60 minutes swimming 60 minutes jogging 60 minutes brisk walking
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