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Breakfast
4 tbsp oat porridge boiled with 1 cup nonfat (0%) milk
1 cup of coffee, no sugar, little milk
Lunch
1 serving of the Greek dish briam, including 100 gr. zucchini, 100 gr. eggplant, 100 gr. potato, 50 gr. dry onion, 100 gr. fresh or canned tomato and ½ tbsp olive oil
1 cucumber for salad
2 slices (50 gr.) whole grain bread, toasted
Snack
1 banana
Dinner
2 cups sliced and boiled zucchini with 1/2 tbsp olive oil and 1 tbsp lemon juice
2 slices (50 gr.) rye bread with 50 gr. nonfat mizithra cheese
Day 2
Breakfast
4 tbsp boiled Quaker Oats with 1 cup nonfat (0%) milk
1 cup of coffee, no sugar, little milk
Lunch
200 gr. red snapper, grilled or boiled
100 gr. lettuce and 1 green onion, finely chopped and seasoned only with vinegar
3 slices wheat bread (75 gr.)
Snack
1 apple
Dinner
Green salad with 100 gr. finely chopped lettuce, 1/2 unpeeled cucumber, 1 cup finely chopped cabbage, 1/2 grated carrot and 1 tsp olive oil
90 gr. canned tuna in brine
2 slices (50 gr.) rye bread, toasted
Day 3
Breakfast
1 cup nonfat (0%) milk
½ cup All Bran cereal
1 cup of coffee, no sugar, little milk
Lunch
150 gr. chick peas boiled with 1/2 tbsp olive oil, 1 tbsp lemon juice, and 1/2 green onion
6 small green olives
Snack
1 cup of strawberries and blackberries
Dinner
250 gr. boiled greens seasoned with 1 tsp olive oil and 1 tbsp lemon juice
1 slice rye bread
4 egg whites boiled or fried in a nonstick frying pan
1 unpeeled apple
Day 4
Breakfast
1 cup nonfat (0%) milk
2 toasted slices (50 gr.) wheat bread with 1 tbsp honey
Lunch
150 gr. (4/5 cup) boiled normal white rice with 5 gr. becel spread and 1 tbsp grated parmesan
100 gr. lean beef burger
Snack
1 coffee, no sugar, little milk
Dinner
A salad involving 100 gr. canned corn, ½ cucumber, 1 tomato, and 70 gr. cottage cheese
2 slices (50 gr.) rye bread
Day 5
Breakfast
1 cup nonfat (0%) milk
1 tbsp honey
2 toasted slices rye bread (50 gr.)
Lunch
½ cup pasta with sauce made of 1 fresh tomato, 1 tsp olive oil, 1/2 clove garlic and basil
Snack
1 kiwi
Dinner
250 gr. cauliflower, boiled with 1/2 tbsp olive oil and 1 tbsp lemon juice
100 gr. canned salmon
2 slices (50 gr.) rye bread
Day 6
Breakfast
1 cup nonfat (0%) yogurt with 2 tbsps honey
1 fresh apple
1 rye rusk
Lunch
50 gr. smoked herring
1 cup boiled dry lentils with 1/2 tbsp olive oil, 1/2 dry onion and 1 fresh tomato, finely chopped
2 slices rye bread (50 gr.)
Snack
1 cup of sweetened iced tea
Dinner
1 cup rice, boiled and seasoned with 5 gr. fresh butter and 1 tbsp grated parmesan cheese
1 banana
Day 7
Breakfast
1 cup non-fat (0%) yogurt
1 orange
1 rye rusk
Lunch
150 gr. grilled chicken, skinned with 1 tsp mustard
1 fresh tomato for salad
1 slice rye bread with 50 gr. with low fat anthotiro or cream cheese
Snack
2 handfuls of walnuts, almonds, and raisins
Dinner
1 big baked potato (300 gr.) with 100 gr. 4% fat cottage cheese and 50 gr. green onion, finely chopped
