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 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 cup low fat yogurt with a tbsp of honey and 3 walnut halves One tsp of jam One tsp of honey
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese One fried egg with a whole wheat crisp One slice of whole wheat bread with 2 tbsp of cottage cheese
BREAKFAST
One blueberry smoothie One Yogurt banana smoothie One cup of low-fat milk with 1/2 cup oats One tsp of honey One tsp of jam
BREAKFAST
One portion(s) of quacker with egg One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of bread with a slice of low-fat cheese
BREAKFAST
One pear smoothie One cup low-fat yogurt with 1/2 cup all bran cereal One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One tsp of jam One tsp of honey
BREAKFAST
One portion(s) of quacker with egg One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of bread with a slice of low-fat cheese
BREAKFAST
Two crisps with a slice of ham One thin rye crispbread with a slice of smoked salmon One egg boiled and 2 whole wheat crisps
SNACK
Four whole fresh apricots 1/2 mango 1/3 cup grape juice 1/2 cup fresh fruit juice One small apple One large kiwi
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1 1/4 cup strawberries 1/2 cup canned peaches 1/2 cup orange juice 1/2 cup pineapple juice 1/2 cup fresh fruit juice 1 1/4 cup watermelon One tsp of jam One tsp of honey
SNACK
3/4 cup blackberries Two small figs Four whole fresh apricots Two small tangerines 3/4 cup fresh pineapple One large kiwi
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Two small tangerines Two small figs 1/2 cup pineapple juice One small apple One small banana Four whole fresh apricots One tsp of honey One tsp of jam
SNACK
Four whole fresh apricots 1 1/4 cup watermelon 1/2 fresh pear 15 grapes 1/2 cup pineapple juice One small apple
SNACK
One cup of low fat milk 3/4 cup low fat yogurt One cup papaya 1/2 cup canned pears 15 grapes One nectarine 1/3 cup grape juice 1 1/4 cup watermelon One tsp of honey One tsp of jam
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Two small tangerines Two small figs One small orange One cup rasberries 1/2 fresh pear One medium peach 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 portion of spaghetti with prawns One tsp soybean oil 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 grilled squid with 1 cup of boiled potatoes One portion of cooked beef with 1 cup of mashed potatoes One tbsp cream cheese One tbsp light mayonnaise 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 chicken fillet with 1 cup of baked potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One tbsp cream cheese One tbsp light mayonnaise 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 beef with 1 cup of mashed potatoes One portion of cooked soya kebap with herbs and 1 small pita bread One portion of grilled squid with 1 cup of boiled potatoes One tbsp light mayonnaise One tbsp cream cheese 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 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 cooked beef with 1 cup of mashed potatoes One tsp butter Ten small olives 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 cup of soy minced meat with 1/2 cup wild rice One portion of cooked beef with 1 cup of mashed potatoes One tbsp light mayonnaise Ten small olives 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 portion of grilled squid with 1 cup of boiled potatoes One cup of soy minced meat with 1/2 cup wild rice One chicken fillet with 1 cup of baked potatoes One tbsp light mayonnaise Ten small olives One tbsp sesame seeds
DINNER
One portion of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables Two tbsp avocado Ten small olives One tbsp sesame seeds
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 One tbsp cream cheese One tbsp sesame seeds 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 One tsp soybean oil One tbsp sesame seeds One tbsp cream cheese
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 beef steak One portion of homemade beef with tomato sauce and vegetables
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
to view the recipe tips of your meal