• NUTRITION PLAN 3000 CALORIES
| BREAKFAST |
|---|
| 2 slices of whole wheat bread or 4 rusks with 1 teaspoon of butter + 2 teaspoons of honey or jam + 1 cup of 1.5% fat milk |
| 2 slices of whole wheat bread or 4 rusks with 2 teaspoons of cocoa tahini + slices of banana or 1 teaspoon of tahini + 1 teaspoon of honey + 1 cup of 1.5% fat milk |
| Porridge with 4 tablespoons of oatmeal + 1 teaspoon of honey/tahini + 1 cup of 1.5% milk or 1 yogurt of 2% fat + 1 fruit |
| 2 slices of whole wheat bread + 2 slices of cheese or 60 gr of cream cheese + 2 fruits or 1 glass of juice |
| 2 slices of whole wheat bread or 1 round sesame bagel with 60 gr of cream cheese or 2 slices of toast cheese + 2 fruits or 1 glass of juice |
| 1 ½ medium piece of homemade pie or 2-3 small cheese pies + 1/2 glass of juice or 1 fruit |
| 1st SNACK |
|---|
| 1 fruit and 2 cereal bars |
| LUNCH | |
|---|---|
| MONDAY | 250 gr of pork tenderloin with 6 small potatoes about the size of an egg and vegetables (zucchini, tomato, carrot) in a casserole + 2 slices of bread |
| TUESDAY | Legume salad with 3 ½ cups of legumes and a variety of vegetables (2 cups of baby tomatoes, peppers, onion etc.) with 2 teaspoons of olive oil + 2 slices of bread |
| WEDNESDAY | Boiled vegetable salad (broccoli, beetroot, 1 cup of greens) with 3 teaspoons of olive oil + a chicken patty (250 gr) + 300 gr of sweet potatoes |
| THURSDAY | 3 cups of spinach rice/ leek rice / risotto with vegetables (peas, corn, carrot etc.) + 90 gr of low fat cheese + 2 slices of bread |
| FRIDAY | Fish (300gr) (Anchovy, sardine, sea bream) + sliced vegetables (1 cup of peppers, carrot, zucchini etc.) + 6 small boiled/baked potatoes about 85 gr each with rosemary on baking paper |
| SATURDAY | Salad with 1 tomato, 1 cucumber and 1 pepper with 2 teaspoons of olive oil + 3 ½ cups of pasta with broccoli + 4 tablespoons of cream cheese |
| SUNDAY | 3 ½ cups of potato stew with fresh tomato and spices + 90 gr of low-fat cheese + 2 slices of bread |
| 2nd SNACK |
|---|
| 3 crackers with 2 teaspoons of cottage cheese + 1 fruit & 10-15 dry nuts |
| DINNER | |
|---|---|
| MONDAY | 2 medium-sized rusks + 1 trimmed tomato + 1 cucumber + 90 gr of low-fat cheese |
| TUESDAY | 1 omelet with 2 eggs + vegetables (mushrooms, peppers, etc.) + 5-6 whole wheat breadsticks |
| WEDNESDAY | Tabbouleh with 1 ½ cups of bulgur, tomato, cucumber, parsley and 3 tablespoons of katiki cheese |
| THURSDAY | Salad with 1 tomato + 1 cucumber with 2 teaspoons of olive oil, 1 tortilla + 120 gr of salmon and 2 tablespoons of cream cheese |
| FRIDAY | Salad with boiled beetroots and greens, capers, 4 rusks and 5 tablespoons of cream cheese/yogurt |
| SATURDAY | Homemade pizza with 2 pitta breads, trimmed tomato, vegetables, 2 slices of turkey and 2 slices of cheese baked in the oven |
| SUNDAY | Tomato salad with 2 teaspoons of olive oil, 1 Arabic pitta bread with sautéed spinach + 90 gr of low-fat cheese |