DAY 1
(26-12-2024)DAY 2
(27-12-2024)DAY 3
(28-12-2024)DAY 4
(29-12-2024)DAY 5
(30-12-2024)DAY 6
(31-12-2024)DAY 7
(01-01-2025)
BREAKFAST
One cup of low-fat milk with 1/4 cup muesli and/or a tablespoon of raisins One cup of low-fat milk with 1/2 cup oats One berry muesli One tsp of jam One tsp of honey
BREAKFAST
One pita with boiled egg One egg boiled and 2 whole wheat crisps One portion(s) of quacker with egg
BREAKFAST
One cup low-fat yogurt with 1/2 cup all bran cereal One fruit smoothie One cup of low-fat milk with 1/2 cup whole wheat cereals One tsp of jam One tsp of honey
BREAKFAST
One slice of bread with a slice of low-fat cheese One egg boiled and 2 whole wheat crisps One fried egg with a whole wheat crisp
BREAKFAST
One cup of low-fat milk with a cereal bar One cup of low-fat milk with 1/2 cup oats One pear smoothie One tsp of honey One tsp of jam
BREAKFAST
One slice of bread with a slice of lowfat cheese and a slice of ham One slice of bread with a slice of low-fat cheese Two crisps with a slice of ham
BREAKFAST
One thin rye crispbread with a slice of smoked salmon One egg boiled and 2 whole wheat crisps Two thin rye crisps with cottage cheese and tomato
SNACK
Two tbsp raisins 1/2 cup orange juice 1/2 cup fresh fruit juice 1/2 fresh pear Two small tangerines 1/2 cup canned pears
SNACK
3/4 cup low fat yogurt One cup of low fat milk One small banana One small apple One medium peach 1/2 cup canned peaches 1 1/4 cup watermelon 1/3 cup grape juice One tsp of honey One tsp of jam
SNACK
Two small tangerines 1/2 cup orange juice 1 1/4 cup strawberries Four whole fresh apricots 3/4 cup fresh pineapple 1/2 mango
SNACK
3/4 cup low fat yogurt One cup of low fat milk 1/2 fresh pear Three normal dates 15 grapes One cup rasberries One small orange 1/2 cup orange juice One tsp of jam One tsp of honey
SNACK
Two small figs Two small tangerines 3/4 cup blackberries One cup papaya 1 1/4 cup watermelon One small apple
SNACK
3/4 cup low fat yogurt One cup of low fat milk One nectarine Three normal dates One medium peach Two small tangerines One cup papaya One small apple One tsp of jam One tsp of honey
SNACK
One cup of low fat milk 3/4 cup low fat yogurt 1/2 cup fresh fruit juice 3/4 cup fresh pineapple One small apple One cup rasberries One medium peach Two small tangerines 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 octopus in tomato sauce with 1/2 cup rice One chicken fillet with 1 cup of baked potatoes One cup of soy minced meat with 1/2 cup wild rice One tsp butter One tsp soybean 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 spaghetti with prawns Ten small olives One tbsp sesame seeds 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 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 tsp butter One tsp soybean oil 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 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 chicken fillet with 1 cup of baked potatoes Two tbsp avocado One tbsp sesame seeds 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 spaghetti with prawns 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 tbsp sesame seeds One tsp butter 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 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 tbsp cream cheese 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 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 One tbsp cream cheese Two tbsp avocado One tsp butter
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 Two tbsp avocado 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 portion of homemade beef with tomato sauce and vegetables One beef steak One tsp olive oil One tbsp cream cheese 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 of ginger and prawn dip One beef steak One portion of homemade beef with tomato sauce and vegetables Ten small olives One tsp soybean 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(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 swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
60 minutes swimming 60 minutes dancing aerobic, low impact 60 minutes jogging 60 minutes brisk walking 60 minutes cycling, moderate
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