Breakfast

7.00-9.00

1th
day

1 slice of bread + little

beat butter + 1 tee spoon
marmalade or
1 small piece
of pie (100gr) not often:
ones per month or

Snac Lunch
k
11.00 14.00-15.00
11.30

Snac Diner 19.00k

21.00
11.00
11.30

1
fruit

1 portion of
soup ( 2
ladle of the
content
totally
250gr -plus
the liquid ) +
salad fresh
with 1 spoon
olive oil + 1
slice bread

1
fruit

1 portion of
salad + 1
boiled egg +
1 slice bread

1 slice of cake (70gr) not often: ones per

month

2th
day

1 slice of bread +
1
spoon of cottage cheese
+
6-7 olives

1
fruit

1 portion of
meat with
rice or
potatoes
( totally
250gr) +
salad

1
fruit

1
yogurt(200g
r) t 1 fruit +
1 slice
bread

3th
day

1 slice of bread + 1 slice

of yellow cheese (15gr)
+
6-7 olives or

1
fruit

1 portion of
spaghetti
with
vegetables
and cheese
(30gr) or
cottage
cheese 1
spoon +
salad

1
fruit

portion
of the lunch
(150gr) +
salad

1
fruit

1 portion of
fish with
rice or
potatoes +

1
fruit

1portion of
salad + 6-7
olives + 1
spoon

1 slice of bread + 1 piece

of white cheese (30gr)
+
6-7 olives or
1 slice of bread + 1 spoon
of cottage cheese +
6-7 olives
4th day

1 slice of bread +
1
spoon of cottage cheese
+
6-7 olives

salad

5th day

1 yogurt max 4% fat + 3

spoons cereals

1
fruit

1 portion of
beans
(fasoli) (2
ladle of the
content
totally
250gr -plus
the liquid )
+ cheese
(30gr) + 6-7
olives +
salad

cottage
cheese or
cheese
(30gr) + 1
slice bread
1
fruit

1 portion of
salad + 1
boiled egg +
1 slice
bread

or
1 portion of
risotto
with
vegetables
and
mushrooms +
cheese
(30gr) or
yogurt +
salad
6th day

1 slice of bread +
1
spoon of cottage cheese
+
6-7 olives

1
fruit

1 portion
turkey with
rice or
potatoes +
salad

1
fruit

1
yogurt(200g
r) t 1 fruit +
1 slice
bread

7th day

1 slice of whole wheat

(dark) bread (25-30gr)+ 1
boiled egg + 6-7 olives

1
fruit

What ever
you like of
the foodsportion of
250 gr
totally
cooked
foods +

1
fruit

1 portion of
salad +
tuna fish
60gr (small
can in salty
water) + 1
slice bread

salad