First WeekSecond WeekThird WeekFourth Week
BreakfastHalf bread or 2 brown toast

With 2 boiled eggs

Or 5 spoons of beans

Or lightly salted cheese

+ A small green salad dish 		2 boiled eggs + pepper

Or 1 medium boiled potato + salad

Or just 1 sweet potato

Or 1 slice of cheddar cheese with salad

A cup of milk with 2 rusks (2 days)

Or a cup of milk with 1 apple (2 days)

Or a cup of milk only (2 days)		Light salt cheese salad

Or one protein bar

Or 5 spoons of beans with a salad
Half an hour before lunch 2 kiwis or a glass of pineapple or orange juice

1 apple, 2 kiwis, or 8 cherries Two low-calorie fruits2 chocolate cubes twice a week only

Two low-calorie fruits for the rest of the week
Lunch7 spoons of pasta or 7 spoons of rice

+ 10 spoons of any kind of vegetables

+ a quarter of a boiled or grilled chicken

Or 2 pieces of grilled meat

Or 1 grilled fish 400 grams

Half a boiled or grilled chicken

Or 4 pieces of grilled kofta (250 g(

Or 2 burgers (150 g)

Or 3 fried chicken (300 g(

Or 4 grilled chicken (300 g)

+ Sauteed vegetables (no potatoes, peas and taro or green salad)		One scoop of rice or pasta (boiled) + 4 spoons of vegetables

(sauteed or vegetable soup)

Protein (what you prefer & used to eat)+		A quarter of a boiled chicken

Or 2 steaks 100gm

Or 3 fried chicken slices

Or 4 pieces of grilled chicken

Or a can of tuna

Or 1 grilled fish

vegetable scoops) (any kind)) 2 +

(Maybe on a day there will be a vegetable soup with broccoli or sauteed vegetables with only mushrooms without any protein)
Between lunch and dinner 50 gm nuts
DinnerA cup of fat-free yogurt

+ 5 pieces of watermelon

Or 1 apple

Or 2 peaches

Or 3 apricots		One cup of yogurt daily

With 2 spoons of oats (2 days)

Or 50g nuts (2 days)

Or 2 spoons of popcorn (2 days)		A cup of yoghurtBetween lunch and dinner

50 gm nuts