1 slice of whole wheat bread or 2 rusks with one 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 + 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

2 wasa rusks, 1 slice of avocado and 1 egg

90 gr of pork tenderloin with 3 small potatoes about the size of an egg and vegetables (zucchini, tomato, carrot) in a casserole

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

Boiled vegetable salad (broccoli, beetroot, 1 cup of greens) with 2 teaspoons of olive oil + a chicken patty (90 gr) + 200 gr of sweet potatoes

1 cup of spinach rice/ leek rice / risotto with vegetables (pea, corn, carrot etc.) + 60 gr of low fat cheese

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

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

Salad with 1 tomato + 1 cucumber with 2 teaspoons of olive oil, 1 tortilla + 60 gr of salmon and 1 tablespoon of cream cheese 

Homemade pizza with 1 pitta bread, trimmed tomato, vegetables and 2 slices of cheese baked in the oven