| Monday |
- Breakfast: 200 gr fresh cheese with cream Făgăraș - 290 kcal2 medium slices of dark bread - 120 kcal- Snack 1: 200 ml fresh orange juice - 93 kcal- Lunch: 400 gr Vegetable soup - 80 kcal100 gr roast beef + green salad -135Kcal + 50 Kcal = 185 kcal- Snack 2: one medium banana - 105 kcal- Dinner: baked cauliflower with broccoli in cheese sauce - 251 kcalTotal: 1124 kcal |
| Tuesday |
- Breakfast: 2 hard-boiled eggs - 155 kcal2 medium slices of dark bread - 120 kcal- Snack 1: 100 gr blueberries - 63 kcal- Lunch: ,,Caprese” chicken breast with tomatoes, basil and mozzarella - 403 kcal- Snack 2: three biscuits - 150 kcal- Dinner: Pie with zucchini and cottage cheese - 130 kcalTotal: 1021 kcal |
| Wednesday |
- Breakfast: 2 slices of dark bread with butter (20 gr) - 120 kcal + 80 kcal = 200 kcal- Snack 1: One apple - 70 kcal- Lunch: Tofu with cheese, couscous and tuna - 480 kcal- Snack 2: one small yoghurt (150 gr) - 75 kcal- Dinner: 200 gr grilled carp with 100 gr boiled potatoes - 200 kcal + 102 kcal = 302 kcalTotal: 1127 kcal |
| Thursday |
- Breakfast: omelette with two eggs - 190 kcal2 medium slices of white bread - 160 kcal- Snack 1: A pear – 63 kcal- Lunch: 400gr beef soup - 215 kcal- Snack 2: 100 g apple pie - 186 kcal- Dinner: 100 gr cow's milk cheese + 200 gr. polenta - 230 Kcal + 140 kcal = 370 kcalTotal: 1184 Kcal |
| Friday |
- Breakfast: Smoothie of 200 ml unsweetened coconut milk + 20 g sunflower seeds + 20 g pumpkin seeds + 30 g dried dates - 40 kcal + 120 kcal + 110 kcal + 80 kcal = 350 kcal- Snack 1: two biscuits - 100 kcal- Lunch: Pasta, vegetable and tuna salad - 449 kcal- Snack 2: a small grape - 67 kcal- Dinner: 100 gr roast beef + green salad -135 kcal + 50 kcal = 185 kcalTotal: 1151 kcal |
| Saturday |
- Breakfast: 25 gr pressed ham + 25 gr cheddar - 75 kcal + 95 kcal = 170 kcal2 medium slices of dark bread - 120 kcal- Snack 1: 100 g blueberries - 63 kcal- Lunch: 400 gr vegetable cream soup - 200 kcal100 gr grilled turkey breast + green salad = 135 kcal +50 kcal = 185 kcal- Snack 2: Pudding with rice, milk, vanilla and mango - 281 kcal- Dinner: simple Greek salad - 180 kcalTotal: 1199 kcal |
| Sunday |
- Breakfast: 100 gr. wholegrain cereals with 200 ml milk with 3.5% fat - 265 kcal + 124 = 389 kcal- Snack 1: 100 g sweet cheese pie - 250 kcal- Lunch: 400 g turkey soup - 228 kcal- Snack 2: Smoothie of 200 ml unsweetened vegetable milk + half a banana + 100 g berries - 40 kcal + 52 kcal + 43 = 135 kcal- Dinner: Green bean soup - 174 kcalTotal: 1176 kcal |
