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 with 1/2 cup whole wheat cereals 3/4 cup low fat yogurt with a small banana One pear smoothie One tsp of jam One tsp of honey
BREAKFAST
One portion(s) of quacker with egg One pita with boiled egg One slice of whole wheat bread with 2 tablespoons of cottage cheese
BREAKFAST
3/4 cup low fat yogurt with 2 tbsp muesli One cup low-fat yogurt with 2 tbsp of muesli and 1 tsp honey 3/4 cup low-fat yogurt with 2 tbsp of oats and 1 tbsp of blueberries One tsp of honey One tsp of jam
BREAKFAST
Two crisps with a slice of ham One egg boiled and 2 whole wheat crisps Two thin rye crisps with cottage cheese and tomato
BREAKFAST
One smoothie with fruit of your choice One cup low-fat yogurt with 1/2 cup all bran cereal One Berry smoothie One tsp of jam One tsp of honey
BREAKFAST
One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of bread with a slice of lowfat cheese and a slice of ham One slice of whole wheat bread with 2 tbsp of cottage cheese
BREAKFAST
Two crisps with a slice of ham One slice of whole wheat bread with 2 tablespoons of cottage cheese One slice of bread with a slice of low-fat cheese
SNACK
1/2 cup grapefruit juice 1/2 cup pineapple juice 15 grapes Two tbsp raisins One cup rasberries 1 1/4 cup watermelon
SNACK
3/4 cup low fat yogurt One cup of low fat milk Two small figs Three normal dates One medium peach 3/4 cup blackberries Two small tangerines 1/2 cup canned peaches One tsp of honey One tsp of jam
SNACK
Three normal dates One cup rasberries 1/2 cup orange juice 1/3 cup grape juice One small apple One small banana
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 cup canned pears 1 1/4 cup watermelon Two small tangerines Two tbsp raisins One small orange One small apple One tsp of jam One tsp of honey
SNACK
1/3 cup grape juice Two small tangerines One cup rasberries One nectarine Two small figs One large kiwi
SNACK
One cup of low fat milk 3/4 cup low fat yogurt Three normal dates One large kiwi 1 1/4 cup watermelon Four whole fresh apricots 1/2 cup fresh fruit juice Two small figs One tsp of honey One tsp of jam
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1 1/4 cup watermelon 1/2 cup orange juice Two tbsp raisins One small orange Two small tangerines 1/2 cup pineapple juice 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 spaghetti with prawns Two tbsp avocado One tsp olive oil 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 spaghetti with prawns Two tbsp avocado One tbsp light mayonnaise One tsp butter
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 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 tbsp cream cheese One tsp olive 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 portion of spaghetti with prawns One pita with meat, tomato and 1 tbsp of tzatziki or other sauce One cup of soy minced meat with 1/2 cup wild rice Two tbsp avocado One tsp olive oil 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 cup of soy minced meat with 1/2 cup wild rice One portion of grilled squid with 1 cup of boiled potatoes One chicken fillet with 1 cup of baked potatoes Ten small olives 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 chicken fillet with 1 cup of baked potatoes One portion of spaghetti with prawns One tsp butter Two tbsp avocado 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 portion of grilled squid with 1 cup of boiled potatoes One portion of octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes One tsp soybean oil One tbsp light mayonnaise One tsp butter
DINNER
One portion of ginger and prawn dip One portion of homemade beef with tomato sauce and vegetables One beef steak One tsp olive oil One tsp butter Two tbsp avocado
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 Two tbsp avocado 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 cream cheese One tsp olive oil Ten small olives
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 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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