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Breakfast
2 slices rye bread (50 gr.), toasted
10 gr. fresh butter
1/2 tbsp honey
1 cup of coffee, no sugar, little milk
Lunch
150 gr. fresh or frozen pea stewed with 50 gr. green or dry onion, 100 gr. fresh tomato, and 1 tsp olive oil
1 cucumber
28 gr. feta cheese
1 slice rye bread
Snack
1 orange
DInner
Green salad with 1 cup chopped lettuce, 1 cup chopped cabbage, 1/2 grated carrot and 1/2 cucumber seasoned with 1 tsp olive oil
90 gr. canned tuna fish in brine
2 slices (50 gr.) rye bread, toasted
Day 2
Breakfast
5 prunes dried
1 nonfat (0%) yogurt-cup
Lunch
150 gr. grilled chicken, skinned
1 tsp mustard
2 fresh tomatoes for salad
2 slices rye bread (50 gr.)
30 gr. feta cheese
Snack
1 cup of coffee, no sugar, little milk
Dinner
300 gr. boiled potatoes, peeled
1 egg, hard-boiled or fried in a nonstick frying pan (Tefal)
1 fresh tomato for salad with ½ tbsp olive oil
2 slices rye bread (50 gr.)
Day 3
Breakfast
1 cup nonfat (0%) yogurt
3 rye rusks
coffee, no sugar
Lunch
2 cups pasta, boiled
10 gr. "Soft" margarine
2 tbsp grated parmesan cheese
2 tbsp ketchup
Snack
2 cups strawberries, raspberries, blackberries
Dinner
250 gr. boiled greens seasoned with 1 tsp olive oil and 1 tbsp lemon juice
1 slice soy bread
1 hard-boiled egg
1 apple (leave the peel on for extra nutrients)
Day 4
Breakfast
½ glass freshly squeezed orange juice
1 slice wheat bread, toasted
5 gr. fresh butter
½ tbsp honey
1 cup of coffee, no sugar, little milk
Lunch
2 shish kebabs including meat, tomato, onion and tzatziki (garlic-yogurt sauce)
Snack
1 banana
Dinner
250 gr. cauliflower, boiled with ½ tbsp olive oil and 1 tbsp lemon juice
100 gr. canned salmon
2 slices rye bread (50 gr.)
Before going to bed: 1 cup 1.5% fat milk
Day 5
Breakfast
30 gr. (3/4 cup) Kellogg’s Special K (or any other brand of cereal with up to 3% fat content)
30 gr. raisins (perhaps in your cereal)
1 cup nonfat (0%) milk
1 cup of coffee, no sugar, little milk
Lunch
150 gr. chickpeas, cooked with 1/2 tbsp olive oil, 1 tbsp freshly squeezed lemon juice and 1/2 green onion
6 small green olives
2 slices rye bread (50 gr.)
Snack
1 kiwi
Dinner
A sandwich with 75 gr. rye bread, 1 slice (38 gr.) of nonfat ham, 28 gr. gouda cheese, 3 lettuce leaves and 3 tomato slices
Day 6
Breakfast
30 gr. (3/4 cup) Kellogg’s All-Bran flakes
1 cup nonfat (0%) milk
½ glass pineapple juice
1 apple (unpeeled for extra nutrients)
Lunch
200 gr. (raw) swordfish, grilled
100 gr. boiled greens
½ tbsp olive oil
1 tbsp lemon juice
1 slice rye bread
Snack
1 orange
1 cup of coffee, no sugar, 2 tsp evaporated milk (2% fat)
Dinner
2 slices (50 gr.) rye bread
60 gr. mozzarella cheese, 200 gr. fresh tomato (slice the mozzarella and the tomato and sprinkle with salt and basil)
Day 7
Breakfast
1 cup nonfat (0%) milk
1 tbsp honey
2 slices rye bread (50 gr.)
Lunch
100 gr. skinned filet mignon, grilled
1 cup chopped fresh or frozen spinach, sauté with ½ tbsp olive oil
2 slices rye bread (50 gr.)
Snack
2 handfuls walnuts, almonds, and raisins
Supper
A bean salad with 1 cup dry boiled beans, 1 medium-sized tomato, ½ cucumber, ½ dry finely chopped onion and 1 tsp oregano
