Monday
Breakfast: 2 slices of whole wheat toast, 1 tablespoon jam, half a cup of freshly squeezed orange juice, 1 medium apple.
Lunch:
1 cup brown rice, 85g chicken breast (cooked with a little vegetable oil), 45g low-fat cheese, 1 salad.
Dinner:
1 cup potato (cooked with a little vegetable oil), 1 cup half vegetable, 85g salmon (dry fried).
2
Tuesday
Breakfast:
1 cup oatmeal, 1 cup skim milk, half a cup cranberry, and half a cup freshly squeezed fruit and vegetable juice.
Lunch:
2 slices of whole wheat bread, 85g of lean meat, 45g of low-fat cheese, salad 1, and half a cup of tomato.
Dinner:
1 cup mashed potatoes, half a cup of peas, half a cup of cauliflower, 170g cod.
three
Wednesday
Breakfast: 1 cup oatmeal, 1 cup skim milk, half cup raspberry, half cup freshly squeezed fruit and vegetable juice.
Lunch:
130g grilled tuna, 1 boiled eggs, 1 salad, half a cup of guava and half a cup of almonds.
Dinner:
Brown rice 1 cup, comprehensive vegetables 1 cup, lean meat slices 85g (cooked with a little vegetable oil).
four
Thursday
Breakfast:
2 boiled eggs, half a cup of small tomatoes, 2 slices of whole wheat toast, and half a cup of freshly squeezed orange juice.
Lunch:
2 slices of whole wheat toast, 45g low-fat cheese, 1 salad, and half a cup of tomato.
Dinner:
1 cup spaghetti, 1 15g chicken balls (cooked with a little vegetable oil), and half a cup of green beans.
five
Friday
Breakfast:
2 slices of whole wheat toast, 2 tablespoons sugar-free peanut butter, 1 medium banana, and half a cup of freshly squeezed fruit and vegetable juice with chia seeds.
Lunch:
Brown rice 1 cup, roasted vegetables 1 cup, roast chicken 85g.
Dinner:
1 cup of brown rice, half a cup of lentils, 85g of grilled steak and 45g of low-fat cheese.
six
Saturday
Breakfast:
1 cup oatmeal, 1 cup skim milk, half a cup blueberry and half a cup freshly squeezed apple juice.
Lunch:
4 pieces of graham crackers, 1 chicken salad, half a cup of small tomatoes and half a cup of pistachios.
Dinner:
1 cup boiled potato, half cup cauliflower, half cup green beans, 85g grilled fish.
seven
Sunday
Breakfast:
1 cup oatmeal, 1 cup skim milk, half a cup blueberry and half a cup freshly squeezed orange juice.
Lunch:
1 tuna eggs, 1 whole wheat sandwich, half a cup of cashews.
Dinner: brown rice 1 cup, cauliflower 1 cup, radish half cup, chicken breast 85g (cooked with a little vegetable oil).