1

Monday

Breakfast: 2 slices of whole wheat toast, 1 tablespoon jam, half a cup of freshly squeezed orange juice and 1 medium apple

Lunch:

1 cup of brown rice, 85g of chicken breast (cooked with a little vegetable oil), 45g of low-fat cheese, 1 salad

Dinner:

1 cup of potatoes. 1 cup of skim milk, half a cup of cranberries and half a cup of freshly squeezed fruit and vegetable juice

Lunch:

2 slices of whole wheat bread, 85g of lean meat, 45g of low-fat cheese, 1 salad and half a cup of small tomatoes

Dinner:

1 cup of mashed potatoes, half a cup of peas, half a cup of cauliflower and 17g of cod

3

. Half a cup of freshly squeezed fruit and vegetable juice

Lunch:

13g grilled tuna, 1 boiled egg, 1 salad, half a cup of guava and half a cup of almonds

Dinner:

1 cup of brown rice, 1 cup of comprehensive vegetables and 85g of lean pork slices (cooked with a little vegetable oil)

4

Thursday

. 1 salad, half a cup of tomato

Dinner:

1 cup of spaghetti, 115g of chicken balls (cooked with a little vegetable oil), and half a cup of green beans

5

Friday breakfast:

2 slices of whole wheat toast, 2 tablespoons of sugar-free peanut butter, 1 medium banana, and half a cup of freshly squeezed fruit and vegetable juice with chia seeds

. 85g of grilled steak and 45g of low-fat cheese

6

Saturday

Breakfast:

1 cup of oats, 1 cup of skim milk, half a cup of blueberries and half a cup of freshly squeezed apple juice

Lunch:

4 graham crackers, 1 chicken salad, half a cup of small tomatoes and half a cup of pistachios

Dinner: < 1 cup of skim milk, half a cup of blueberries and half a cup of freshly squeezed orange juice

Lunch:

1 tuna egg, 1 whole wheat sandwich salad and half a cup of cashew nuts

Dinner: 1 cup of brown rice, 1 cup of cauliflower, half a cup of radish and 85g of chicken breast (cooked with a little vegetable oil).