Day 1

• Breakfast
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• Snack
  3 tbsp. low-fat cottage cheese, 5 strawberries, 1 tsp. peanut butter
• Lunch
  110 g turkey breast, 110 g sweet potato, 120 g asparagus
• Snack
  1 low-carb protein shake, 1 apple
• Dinner
  110 g lean steak, 60 g fresh spinach, 1 tbsp. olive oil and vinegar

Day 2

• Breakfast
  1 whole egg and 2 egg-whites with 40 g chopped mushrooms; 1 banana, 250 ml skim milk
• Snack
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• Lunch
  110 g salmon, 100 g brown rice, 150 g broccoli
• Snack
  1 low-carb protein bar, 5 strawberries
• Dinner
  2 pizza slices, 60 g arugula, 1 tbsp. olive oil and vinegar

Day 3

• Breakfast
  1 egg and 2 egg-whites with 1/2 chopped tomato; 2 slices whole-grain bread, 250 ml skim milk
• Snack
  2 sticks low-fat string cheese, 5 strawberries, 1 tsp. peanut butter
• Lunch
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• Snack
  1 low-carb protein shake, 1slice whole-grain bread
• Dinner
  110 g whitefish, 60 g romaine lettuce, 1 tbsp. olive oil and vinegar

Day 4

• Breakfast
  1 egg and 2 egg-whites with 1/2 chopped onion; 1 packet unsweetened oatmeal, 250 ml skim milk
• Snack
  3 tbsp. low-fat cottage cheese, 1 peach, 1 tsp. peanut butter
• Lunch
  1 large can of tuna (canned in water), 110 g red potato, 120 g asparagus
• Snack
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• Dinner
  110 g turkey breast, 60 g fresh spinach, 1 tbsp. olive oil and vinegar

Day 5

• Breakfast
  1 egg and 2 egg-whites with 1/2 chopped green pepper; 1 banana, 250 ml skim milk
• Snack
  1 cup low-fat yogurt, 5 strawberries, 1 tsp. peanut butter
• Lunch
  110 g whitefish, 110 g sweet potato, 150 g broccoli
• Snack
  1 low-carb protein shake, 1 slice whole-grain bread
• Dinner
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Day 6

• Breakfast
  1 whole egg and 2 egg-whites with 40 g chopped mushrooms; 2 slices whole-grain bread, 250 ml skim milk
• Snack
  2 sticks low-fat string cheese, 1 peach, 1 tsp. peanut butter
• Lunch
  110 g turkey breast, 100 g brown rice, 30 g spinach
• Snack
  1 low-carb protein bar, 5 strawberries
• Dinner
  2 pizza slices, 60 g romaine lettuce, 1 tbsp. olive oil and vinegar

Day 7

• Breakfast
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• Snack
  3 tbsp. low-fat cottage cheese, 5 strawberries, 1 tsp. peanut butter
• Lunch
  110 g salmon, 50 g kidney beans, 120 g asparagus
• Snack
  1 low-carb protein shake, 1 peach
• Dinner
  110 g lean steak, 60 g fresh spinach, 1 tbsp. olive oil and vinegar

Day 8

• Breakfast
  1 egg and 2 egg-whites with 1/2 chopped onion; 1 banana, 250 ml skim milk
• Snack
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• Lunch
  110 g chicken breast, 110 g sweet potato, 150 g broccoli
• Snack
  1 slice cheesecake, 2 scoops ice cream
• Dinner
  110 g whitefish, 60 g arugula, 1 tbsp. olive oil and vinegar

Day 9

• Breakfast
  1 egg and 2 egg-whites with 1/2 chopped green pepper; 2 slices whole-grain bread, 250 ml skim milk
• Snack
  2 sticks low-fat string cheese, 5 strawberries, 1 tsp. peanut butter
• Lunch
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• Snack
  1 low-carb protein shake, 1 slice whole-grain bread
• Dinner
  110 g turkey breast, 60 g romaine lettuce, 1 tbsp. olive oil and vinegar

Day 10

• Breakfast
  1 whole egg and 2 egg-whites with 40 g chopped mushrooms; 1 packet unsweetened oatmeal, 250 ml skim milk
• Snack
  3 tbsp. low-fat cottage cheese, 1 peach, 1 tsp. peanut butter
• Lunch
  110 g whitefish, 110 g red potato, 120 g asparagus
• Snack
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• Dinner
  2 pizza slices, 60 g fresh spinach, 1 tbsp. olive oil and vinegar

Day 11

• Breakfast
  1 egg and 2 egg-whites with 1/2 chopped tomato; 1 banana, 250 ml skim milk
• Snack
  1 cup low-fat yogurt, 5 strawberries, 1 tsp. peanut butter
• Lunch
  110 g turkey breast, 50 g kidney beans, 150 g broccoli
• Snack
  1 low-carb protein shake, 1 apple
• Dinner
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Day 12

• Breakfast
  1 egg and 2 egg-whites with 1/2 chopped onion; 2 slices whole-grain bread, 250 ml skim milk
• Snack
  2 sticks low-fat string cheese, 1 peach, 1 tsp. peanut butter
• Lunch
  110 g salmon, 110 g sweet potato, 30 g spinach
• Snack
  1 slice chocolate cake, 2 scoops ice cream
• Dinner
  110 g lean steak, 60 g romaine lettuce, 1 tbsp. olive oil and vinegar

Day 13

• Breakfast
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• Snack
  3 tbsp. low-fat cottage cheese, 5 strawberries, 1 tsp. peanut butter
• Lunch
  110 g chicken breast, 100 g brown rice, 120 g asparagus
• Snack
  1 low-carb protein shake, 1 peach
• Dinner
  110 g whitefish, 60 g fresh spinach, 1 tbsp. olive oil and vinegar

Day 14

• Breakfast
  1 whole egg and 2 egg-whites with 40 g chopped mushrooms; 1 banana, 250 ml skim milk
• Snack
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• Lunch
  1 large can of tuna (canned in water), 110 g red potato, 150 g broccoli
• Snack
  1 low-carb protein bar, 1 slice whole-grain bread
• Dinner
  2 pizza slices, 60 g arugula, 1 tbsp. olive oil and vinegar

• 550 g turkey breast
• 330 g lean steak
• 440 g salmon
• 440 g chicken breast
• 550 g whitefish
• 3 large cans of tuna (canned in water)
• 14 eggs
• 28 egg-whites
• 15 tbsp. low-fat cottage cheese
• 5 cups low-fat yogurt
• 3,5 L skim milk
• 7 low-carb protein shakes
• 4 low-carb protein bars
• 8 sticks low-fat string cheese
• 5 packets unsweetened oatmeal
• 400 g brown rice
• 8 pizza slices
• 12 slices whole-grain bread
• 2 slices chocolate cake
• 1 slice cheesecake
• 6 scoops ice cream
• 300 g arugula
• 600 g asparagus
• 750 g broccoli
• 160 g mushrooms
• 2 green bell peppers
• 150 g kidney beans
• 2 onions
• 240 g romaine lettuce
• 420 g fresh spinach
• 2 tomatoes
• 440 g sweet potato
• 330 g red potato
• 2 apples
• 5 small bananas
• 9 peaches
• 50 strawberries
• peanut butter
• olive oil and vinegar