Day 1

Breakfast
2 egg whites boiled or fried in a nonstick pan
50 gr. white bread
50 gr. nonfat mizithra cheese
1 glass freshly squeezed lemon juice
1 cup of coffee with 2 tbsp evaporated 2% fat milk, no sugar

Snack
1 glass apple juice
2 toasted slices of wheat bread with 30 gr. gouda cheese and 30 gr. smoked turkey

Lunch
250 gr. grilled chicken, skinned
2 cups boiled pasta and 30 gr. grated parmesan
A green salad with 100 gr. finely chopped lettuce, ½ unpeeled cucumber, 1 cup finely chopped cabbage, and ½ grated carrot

Dinner
300 gr. normal white rice
Boiled tuna salad including 184 gr. tuna in brine, 100 gr. canned corn, 1 big tomato, ½ cucumber and ½ tbsp olive oil



Day 2

Breakfast
110 gr. Kellogg’s Special K (or other 3% fat cereals)
1 ½ cup (370 gr.) nonfat (0%) milk
1 tbsp honey
1 apple (keep the peel on for extra nutrients)

Lunch
Yemista (a stuffed tomato dish) with 2 cups boiled rice, 1 ½ tbsp olive oil, and 2 tomatoes
28 gr. feta cheese
2 slices (50 gr.) wheat bread

Snack
2 cup nonfat (0%) yoghurt with 2 tbsp honey and a cup of berries

Dinner
300 gr. (raw) fish filet, baked or boiled
1 tbsp olive oil
2 tbsp lemon juice
200 gr. boiled potato
1 cup boiled zucchini, sliced
3 slices (75 gr.) rye bread, toasted
1 orange



Day 3

Breakfast
2 egg whites boiled or fried in a nonstick pan
50 gr. white bread
50 gr. nonfat mizithra cheese
1 glass freshly squeezed orange juice
1 cup of coffee with 2 tbsp evaporated 2% fat milk, no sugar

Snack
1 glass apple juice
2 toasted slices of white bread with 30 gr. gouda cheese and 30 gr. smoked turkey

Lunch
200 gr. totally lean hamburger
300 gr. mashed potatoes with 100 gr. 1% fat milk
Fresh lettuce for salad seasoned only with vinegar

Snack
Nonfat (0%) yoghurt-cup with 1 tbsp honey
1 banna

Dinner
100 gr. boiled turkey filet, sliced
100 gr. rye bread
1 ½ cup dry lentils (boiled)
100 gr. canned tomato, skinned
50 gr. dry onion
2 tbsp olive oil



Day 4

Breakfast
60 gr. Kellogg’s Special K (or other 3% fat cereals) with 30 gr. raisins and 5 prunes
1 ½ cup full-cream milk
1 cup of coffee with 2 tbsp evaporated 2% fat milk, no sugar

Snack
1 banana

Lunch
3 cups pasta, boiled
100 gr. lean beef minced meat cooked with ½ tbsp olive oil, ½ cup tomato and ½ medium-sized onion
2 tbsp grated parmesan cheese

Snack
2 handfuls of walnuts, almonds, and raisins

Dinner
200 gr. fresh or canned raw mushrooms
1 whole egg and 2 whites (fried altogether with 1 tbsp olive oil and covered with 3 tbsp grated parmesan cheese)
1 greek salad (1 tomato, ½ unpeeled cucumber and 1 onion)
100 gr rye bread



Day 5

Breakfast
2 egg whites boiled or fried in a nonstick pan
2 slices (50 gr.) white bread
50 gr. nonfat mizithra cheese
1 glass freshly squeezed orange juice
1 cup of coffee with 2 tbsp evaporated 2% fat milk, no sugar

Lunch
300 gr. (raw) fresh red snapper, grilled
300 gr. boiled greens seasoned with 2 tbsp lemon juice
3 fine slices white bread (75 gr.)
40 gr. feta cheese

Snack
1 apple (unpeeled for extra nutrients)

Dinner
½ big cheese and mushroom pizza
1 glass freshly squeezed orange juice



Day 6

Breakfast
60 gr. Kellogg’s Special K (or other 3% fat cereals) with 30 gr. raisins and 5 prunes
1 ½ cup full-cream milk
1 cup of coffee with 2 tbsp evaporated 2% fat milk, no sugar

Snack
1 nonfat yoghurt cup and 1 tbsp honey

Lunch
3 cups pasta, boiled
100 gr. lean beef minced meat cooked with ½ tbsp olive oil, ½ cup tomato and ½ medium-sized onion
2 tbsp grated parmesan cheese

Snack
1 banana

Dinner
200 gr. fresh or canned raw mushrooms
1 whole egg and 2 whites (fried altogether with 1 tbsp olive oil and covered with 3 tbsp grated parmesan cheese)
1 greek salad (1 tomato, ½ unpeeled cucumber and 1 onion)
100 gr rye bread



Day 7

Breakfast
2 toasted slices of white bread with 30 gr. gouda cheese and 30 gr. smoked turkey
1 glass freshly squeezed orange juice
1 cup of coffee with 2 tbsp evaporated 2% fat milk, no sugar

Snack
1 kiwi

Lunch
250 gr. grilled chicken, skinned
1 tsp olive oil
2 cups finely chopped cabbage for salad
2 tbsp lemon juice
3 slices (75 gr.) rye bread
1 glass apple juice

Snack
2 egg whites boiled or fried in a nonstick pan
50 gr. (2 slices) white bread
50 gr. nonfat mizithra cheese

Dinner
300 gr. normal white rice, boiled
2 slices totally non-fat ham (75 gr.)
1 2% fat yogurt-cup with 2 tbsp honey and 10 dry dates