• NUTRITION PLAN 1300 CALORIES
| BREAKFAST |
|---|
| 1 slice of whole wheat bread or 2 rusks with 1 teaspoon of butter + 1 teaspoon of honey or jam + 1 cup of 1.5% fat milk |
| 1 slice of whole wheat bread or 2 rusks with 1 teaspoons of tahini + cocoa tahini + slices of banana or 1 teaspoon of tahini + 1 teaspoon of honey + 1 cup of 1.5% fat milk |
| Porridge with 2 spoons of oatmeal + 1 teaspoon of honey/tahini + 1 cup of 1.5% milk or 1 yogurt of 2% fat + 1 fruit +1 teaspoon of honey/tahini |
| 2 slices of whole wheat bread + 2 slices of cheese or 60 gr of cottage cheese + 2 fruits or 1 glass of juice |
| 2 slices of whole wheat bread or 1 round sesame bagel with 30 gr of cream cheese or 1 slice of toast cheese + 2 fruits or 1/2 glass of juice |
| 1st SNACK |
|---|
| 1 fruit or 1 cereal bar |
| LUNCH | |
|---|---|
| MONDAY | 90 gr of pork tenderloin with 3 small potatoes about the size of an egg and vegetables (zucchini, tomato, carrot) in a casserole |
| TUESDAY | Legume salad with 1 cup of legumes and a variety of vegetables (2 cups of baby tomatoes, peppers, onion etc.) with 2 teaspoons of olive oil |
| WEDNESDAY | Boiled vegetable salad (broccoli, beetroot, 1 cup of greens) with 3 teaspoons of olive oil + a chicken patty (90 gr) + 200 gr of sweet potatoes |
| THURSDAY | 1 cup of spinach rice/ leek rice / risotto with vegetables (pea, corn, carrot etc.) + 60 gr of low fat cheese |
| FRIDAY | Fish (150gr) (Anchovy, sardine, sea bream) + sliced vegetables (1 cup of peppers, carrot, zucchini etc.) + 3 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 + 1 cup of pasta with broccoli + 2 tablespoons of cream cheese |
| SUNDAY | 1,5 cup of potato stew with fresh tomato and spices + 60 gr of low-fat cheese |
| 2nd SNACK |
|---|
| 1 handful of unsalted dry nuts or 1 cracker with 1 teaspoon of cream cheese |
| DINNER | |
|---|---|
| MONDAY | 2 medium-sized rusks + 1 trimmed tomato + 1 cucumber + 30 gr of low-fat cheese |
| TUESDAY | 1 omelet with 2 eggs + vegetables (mushrooms, peppers, etc.) + 3-4 whole wheat breadsticks |
| WEDNESDAY | Tabbouleh with 2/3 cup 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 + 60 gr of salmon and 1 spoon of cream cheese |
| FRIDAY | Salad with boiled beetroots and greens, capers, 1 rusk and 3 tablespoons of cream cheese/yogurt |
| SATURDAY | Homemade pizza with 1 pitta bread, trimmed tomato, vegetables, 1 slice of smoked turkey and 2 slices of cheese baked inthe oven |
| SUNDAY | Tomato salad with 2 teaspoons of olive oil + 1 Arabic pitta bread with sautéed spinach + 60 gr of low-fat cheese |