• NUTRITION PLAN - 2100 CALORIES (lactose free)
| BREAKFAST |
|---|
| 1 slice of wholemeal bread or 2 toasts with 1 tsp of butter + 1 tsp of honey or jam + 1 cup of lactose-free or oat/almond milk |
| 1 slice of wholemeal bread or 2 toasts with 1 tsp tahini + banana slices +1 cup of lactose-free or oat/almond milk |
| ½ cup cereal or 4 tbsp oats + 1 cup of milk or 1 cup of lactose-free or oat/almond yogurt + 1 portion of fruit |
| 2 slices of wholemeal bread + 1 egg + 1 portion of fruit |
| 2 slices of wholemeal bread or a Thessaloniki roll with 1 slice of lactose free cheese and 1 slice of turkey |
| 1st SNACK |
|---|
| 1 portion of fruit |
| LUNCH | |
|---|---|
| MONDAY | Salad with green leafy vegetables (2 cups) with 2 tsp olive oil + beef (150g)+ 2 cup rice/pasta |
| TUESDAY | Salad with green leafy vegetables (2 cups) with 2 tsp olive oil + 2 cup legumes (lentils/chickpeas/giant beans/ split peas) 2 slices of bread |
| WEDNESDAY | Salad with boiled veggies (broccoli/ beets/ horta) with 2 tsp. olive oil + chicken (180 g) + 2 cup of rice /pasta |
| THURSDAY | 2 cup spinach with rice/ risotto with vegetables (peas, corn, carrot, etc.) 90 gr lactose free cheese |
| FRIDAY | Boiled/roasted fish (180 g such as anchovy, sardine, sea bream) + boiled/roasted vegetables (1 cup peppers, carrot, pumpkin, etc.) + 7 boiled/roasted potatoes ( small size 85 g each) |
| SATURDAY | Salad with 1 tomato + 1 cucumber + 1 pepper with 2 tsp olive oil + 2 cup pasta with 4 tablespoons of tomato sauce + 2 slices of turkey |
| SUNDAY | 2 cups of cooked beans, okra, peas + 60 g lactose free cheese 2 slices of bread |
| 2nd SNACK |
|---|
| 10 gr of unsalted nuts + 1 portion of fruit |
| DINNER | |
|---|---|
| MONDAY | 3 wholegrain rusks with grated tomato, cucumber and 2 eggs |
| TUESDAY | Omelet with 2 eggs + vegetables + 5-6 wholegrain breadcrumbs |
| WEDNESDAY | 1,5 cup lactose-free or oat/almond yogurt + 6 tsp oats or 1 cup of cereal |
| THURSDAY | Salad with tomato and cucumber with 2 tsp olive oil + 1 sandwich or toast with 2 slices of turkey and 1 slice of lactose-free cheese |
| FRIDAY | Pita with 1 chicken skewer + 1 tsp mustard + vegetables (tomato/lettuce ) |
| SATURDAY | Salad with 180 gr. salmon or tuna + green leafy vegetables + 3 rusks + 2 tsp olive oil + 5 large olives + vinegar, lemon |
| SUNDAY | Mixed salad with green leafy vegetables (1 cup) + 1 tomato + 2 hard-boiled eggs + 2 slices of turkey + 5-6 wholegrain breadcrumbs |
| AFTER DINNER |
|---|
| 1 cup of lactose free milk or oat/almond milk |