2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Day 1
Breakfast
-Light coffee or tea without sugar
-2 slices of wholemeal bread
-10 g butter
-150 ml skim milk + 1 tsp. unsweetened cocoa
-1 kiwi
Lunch
-Salad of grated carrots, seasoned with 1 tsp. rapeseed oil
-180 g fish fillet with tomato sauce
-Suffocated spinach
-1 baked apple with cinnamon
Dinner
-small portion of winter pickles
-2 pieces of skimmed ham
-100 g of wild rice
-100 g of cottage cheese
-2 prunes
Day 2
Breakfast
-Light coffee or tea without sugar
-3 wholemeal cookies
-Yogurt with added walnuts and sweetened with honey
Lunch
-Green salad seasoned with walnut oil
-125 g of beef in a pan
-Grilled vegetables
-1 small banana
Dinner
-Spinach soup
-Canned mackerel with spice
Day 3
Breakfast
-Light coffee or tea without sugar
-40 g of wheat bran
-150 g unsweetened kefir
-30 g of dried apricots
Lunch
-Roasted chicken leg without skin
- Steamed zucchini
-1 slice of wholemeal bread
-1/2 grapefruit
Dinner
-120 g red beet salad, seasoned with 1 tsp. linseed oil
-2 veiled eggs
-Snuffed mushrooms
-125 g of steamed potatoes
-125 g skim yogurt
Day 4
Breakfast
-Light coffee or tea without sugar
-2 slices of wholemeal bread
-10 g butter
-Milk shake with cocoa and banana
Lunch
-Cab salad, seasoned with 1 tsp. rapeseed oil
-130 g chicken fillet in a pan
-Steam leek
-100 g of bulgur
-100 g of compote without sugar
Dinner
-Vegetable soup without potatoes
-120 g roast pork
-1 slice of wholemeal bread
-1 pear
Day 5
Breakfast
-Light coffee or tea without sugar
-2 slices of wholemeal bread
-15 g dark chocolate
-150 ml of skim milk
-15 g unsalted almonds
Lunch
-Lentil and smoked salmon salad
-125 g of skim yogurt
-1 apple
Dinner
-Snuffed mushrooms
-125 g cold smoked fillet
- Celery puree
-1 tangerine
Day 6
Breakfast
-Light coffee or tea without sugar
-2 wholemeal cookies
-1 tbsp. honey
-100 g of nonfat cottage cheese
Lunch
-1/2 avocado
-2 pieces of skimmed ham
-White bean salad
-125 g of yogurt
-2 kiwis
Dinner
-Tomato salad and 30 g of mozzarella
-2 pieces of cold beef
-1 slice of wholemeal bread
-1 apple
Day 7
Breakfast
-Light coffee or tea without sugar
-40 g of wheat bran
-150 g of kefir
-1 tangerine
Lunch
-Green salad seasoned with linseed oil
-100 g of grilled fish
- Steamed carrots
-1 slice of wholemeal bread
-1 pear
Dinner
-Small grilled beef steak
-Lean casserole
-Fruit salad of tangerines
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