Meal Plan
BREAKFAST SNACK LUNCH SNACK DINNER
MONDAY 1 apple
4 rice cakes
Buttermilk (0.1% fat) Rice with Chicken 1 tangerine
5 nuts
Tuna salad
TUESDAY 1 boiled egg
1 whole grain bread
2 apples Steak with beans 1 banana Vegetable soup
WEDNESDAY
Coffee or
unsweetened tea
4 graham crackers
Buttermilk (0.1% fat)
with berries
Grilled salmon with
lemon rice
Yogurt with cucumber Sautéed mushrooms
with egg
THURSDAY 1 yogurt
1 orange
Raw vegetables Vegetable casserole Homemade smoothie Tuna omelette
FRIDAY Whole grain bread,
nonfat farmers cheese
4 rice cakes with low
fat topping
Garden salad with
grilled chicken breast
Melon with prosciutto Tomatoes with
mozzarella cheese
SATURDAY Farmers cheese
with berries
Celery with yoghurt dip Pikeperch let with
vegetables
1 whole grain bread
with avocado
Salad greens with
fried egg
SUNDAY Pancakes with fresh
fruit
1 tangerine
5 nuts
Stuffed peppers with
tomato sauce
1 cucumber
5 nuts
Pumpkin-carrot soup
Drink 2 liters of water daily. Season your food with fresh herbs. Chili, ginger and cinnamon help you lose weight. Fry meats and vegetables without
oil in a nonstick pan. Marinate salad with vinegar and oil.
Repeat this meal plan for two to three weeks. Vary the meals by alternating their order. Fruits and vegetables are interchangeable: For example,
you can eat an apple instead of a tangerine.
Advice: Please talk to your doctor before starting a diet.
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