BREAKFAST

One cup of low-fat milk with 1/2 cup whole wheat cereals One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One blueberry smoothie One tsp of jam One tsp of honey

BREAKFAST

One egg boiled and 2 whole wheat crisps One slice of bread with a slice of low-fat cheese One thin rye crispbread with a slice of smoked salmon

BREAKFAST

3/4 cup low fat yogurt with 2 tbsp muesli One smoothie with fruit of your choice One cup low-fat yogurt with 1/2 cup bran flakes One tsp of jam One tsp of honey

BREAKFAST

One thin rye crispbread with a slice of smoked salmon One fried egg with a whole wheat crisp One egg boiled and 2 whole wheat crisps

BREAKFAST

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

BREAKFAST

Two thin rye crisps with cottage cheese and tomato One slice of whole wheat bread with 2 tablespoons of cottage cheese One portion(s) of quacker with egg

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 fried egg with a whole wheat crisp

SNACK

Two small tangerines One medium peach One cup rasberries 1/2 cup pineapple juice 1/2 cup fresh fruit juice Two small figs

SNACK

One cup of low fat milk 3/4 cup low fat yogurt Two small tangerines 1/2 cup pineapple juice 1/2 fresh pear 1/2 cup orange juice 1/2 cup canned pears One small banana One tsp of jam One tsp of honey

SNACK

Three normal dates Two small tangerines 1/2 cup canned pears Two tbsp raisins 1 1/4 cup watermelon 1/3 cup grape juice

SNACK

3/4 cup low fat yogurt One cup of low fat milk 15 grapes 1/2 cup canned peaches Four whole fresh apricots 1/2 mango Three normal dates One small banana One tsp of honey One tsp of jam

SNACK

1/2 cup canned peaches One cup rasberries Four whole fresh apricots One large kiwi 1/2 cup orange juice 1/2 cup fresh fruit juice

SNACK

3/4 cup low fat yogurt One cup of low fat milk One small apple 1/2 cup canned pears One large kiwi 1/2 cup orange juice One cup rasberries Two tbsp raisins One tsp of honey One tsp of jam

SNACK

3/4 cup low fat yogurt One cup of low fat milk 1/2 cup canned peaches 1 1/4 cup strawberries One medium peach One small apple Two tbsp raisins 1/2 cup canned pears 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 cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes 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 portion of cooked soya kebap with herbs and 1 small pita bread One portion of spaghetti with prawns One portion of cooked beef with 1 cup of mashed potatoes One tbsp sesame seeds One tsp soybean oil 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 pita with meat, tomato and 1 tbsp of tzatziki or other sauce One portion of cooked soya kebap with herbs and 1 small pita bread One portion of spaghetti with prawns One tbsp sesame seeds One tbsp light mayonnaise 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 cup of soy minced meat with 1/2 cup wild rice One portion of octopus in tomato sauce with 1/2 cup rice One portion of grilled squid with 1 cup of boiled potatoes One tsp soybean oil One tsp olive oil 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 spaghetti with prawns 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 tsp olive oil Ten small olives 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 octopus in tomato sauce with 1/2 cup rice One cup of soy minced meat with 1/2 cup wild rice One portion of spaghetti with prawns Ten small olives Two tbsp avocado 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 cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes One tsp olive oil One tbsp sesame seeds 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 Two tbsp avocado One tbsp sesame seeds One tsp butter

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 olive oil One tbsp light mayonnaise

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 tbsp cream cheese Two tbsp avocado 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

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