Day 1

• Breakfast
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• Snack
  1 kiwifruit
• Lunch
  170 g grilled chicken breast; 200 g steamed vegetables (broccoli, cauliflower, green beans)
• Snack
  1 small oat bran muffin
• Dinner
  170 g roast lamb seasoned with rosemary and thyme, with a side of one small baked potato, 60 g romaine lettuce, 1 small sliced tomato, and 2 tbsp. olive oil vinaigrette

Day 2

• Breakfast
  2 slices whole wheat bread with margarine, 1 kiwifruit
• Snack
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• Lunch
  85 g whole-grain pasta with marinara sauce; 60 g iceberg lettuce with 1 tbsp. olive oil vinaigrette
• Snack
  2 whole wheat crackers, 1/2 cucumber, 1 tsp. low-fat cottage cheese
• Dinner
  170 g beef steak with sliced mushrooms, chopped onions, and a side of small red potato; 60 g iceberg lettuce, 1 tbsp. olive oil vinaigrette

Day 3

• Breakfast
  50 g whole wheat cereal with 250 ml skim milk and 1 apricot
• Snack
  1 tangerine
• Lunch
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• Snack
  150 g celery, carrot, and cucumber sticks
• Dinner
  170 g grilled salmon fillet with a small side of whole-grain pasta; 60 g spinach, 1 sliced tomato, and 2 tbsp. olive oil vinaigrette

Day 4

• Breakfast
  1/2 grapefruit with 1 tbsp. mixed nuts
• Snack
  1 small apple
• Lunch
  85 g whole-grain pasta with tomato sauce; 60 g iceberg lettuce with 1 tbsp. olive oil vinaigrette
• Snack
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• Dinner
  170 g roast lamb with rosemary and garlic, a side of small potato; 60 g romaine lettuce, 1 sliced tomato, and 2 tbsp. olive oil vinaigrette

Day 5

• Breakfast
  200 g low-fat fruit yogurt, 2 plums
• Snack
  1 small pear
• Lunch
  salad made with 30 g fresh spinach, 30 g feta cheese, 80 g bell peppers, 100 g cherry tomatoes, and 2 tbsp. olive oil vinaigrette
• Snack
  150 g celery and cucumber sticks
• Dinner
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Day 6

• Breakfast
  45 g oatmeal with 100 g fresh strawberries
• Snack
  75 g fresh cantaloupe
• Lunch
  salad made with approx. 85 g tuna (canned in water), 60 g spinach, 1 sliced tomato, 1 tbsp. olive oil vinaigrette
• Snack
  1 small artichoke salad
• Dinner
  1 skillet-fried medium veal chop with 50 g Portobello mushrooms, garlic, and rosemary; 30 g fresh spinach, 30 g romaine lettuce, and 2 tbsp. olive oil vinaigrette

Day 7

• Breakfast
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• Snack
  75 g fresh cherries
• Lunch
  85 g whole-grain pasta with tomato sauce; 60 g iceberg lettuce with 1 tbsp. low-fat dressing
• Snack
  1 small oat bran muffin
• Dinner
  170 g broiled tuna steak, seasoned with rosemary and thyme; 1 small side of baked potato; 200 g steamed green beans

• 170 g beef steak
• 230 g grilled chicken breast
• 340 g roast lamb
• 170 g salmon fillet
• 170 g tuna steak
• 1 medium veal chop
• 200 g low-fat fruit yogurt
• 0,75 L skim milk
• 1 tsp. low-fat cottage cheese
• 30 g feta cheese
• 40 g bran flakes
• 110 g brown rice
• 3 small oat bran muffins
• 45 g oatmeal
• 340 g whole-grain pasta
• 2 slices whole wheat bread
• 100 g whole wheat cereal
• 2 whole wheat crackers
• 1 small apple
• 1 apricot
• 1 tbsp. blueberries
• 75 g cantaloupe
• 75 g cherries
• 1/2 grapefruit
• 3 kiwifruits
• 1 peach
• 1 small pear
• 2 plums
• 100 g strawberries
• 1 tangerine
• 1 small artichoke salad
• 80 g bell peppers
• 4 celery sticks
• 300 g celery, carrot, and cucumber sticks
• 100 g cherry tomatoes
• 1/2 cucumber
• 200 g green beans
• 240 g iceberg lettuce
• 200 g mixed vegetables (broccoli, cauliflower, green beans)
• 6 tsp. sliced mushrooms
• 2 onions
• 50 g Portobello mushrooms
• 6 small potatoes
• 270 g romaine lettuce
• 180 g spinach
• 5 tomatoes
• 1/2 zucchini
• 1 tbsp. mixed nuts
• low-fat dressing, olive oil vinaigrette, margarine
• marinara sauce, tomato sauce, garlic, rosemary, thyme