• NUTRITION PLAN - 1500 CALORIES (lactose free)
| BREAKFAST |
|---|
| 1 slice of wholemeal bread or 2 toasts with 1 kg of butter + 1 kg of honey or jam + 1 cup of lactose-free or oat/almond milk |
| 1 slice of wholemeal bread or 2 toasts with 1 tbsp tahini + tahini with cocoa +1 cup of lactose-free or oat/almond milk |
| ½ cup cereal or 4 tbsp oats + 1 pint milk or 1 lactose-free or oat/almond yogurt +1 fruit |
| 2 slices of wholemeal bread + 2 eggs |
| 2 slices of wholemeal bread or a Thessaloniki roll with 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 (120g)+ 1,5 cup rice/pasta |
| TUESDAY | Salad with green leafy vegetables (2 cups) with 2 tsp olive oil + 1,5 cup legumes (lentils/chickpeas/giant beans/ split peas) 1 slice of wholegrain bread |
| WEDNESDAY | Salad with boiled veggies (broccoli/ beets/ horta) with 2 tsp. olive oil + chicken (120 g) + 1,5 cup of rice /pasta |
| THURSDAY | 1,5 cup spinach with rice/ risotto with vegetables (peas, corn, carrot, etc.) 60 gr of light cheese |
| FRIDAY | Boiled/roasted fish (150 g such as anchovy, sardine, sea bream) + boiled/roasted vegetables (1 cup peppers, carrot, pumpkin, etc.) + 4 boiled/roasted potatoes ( small size 85 g each) |
| SATURDAY | Salad with 1 tomato + 1 cucumber + 1 pepper with 2 tsp olive oil + 1,5 cup pasta with 4 tablespoons of tomato sauce + 1 slice of turkey |
| SUNDAY | 1,5 cups of cooked beans, okra, peas + 1 egg 90 gr light cheese |
| 2nd SNACK |
|---|
| 10 gr of unsalted nuts |
| DINNER | |
|---|---|
| MONDAY | 2 wholegrain rusks with grated tomato, cucumber and 1 egg |
| TUESDAY | omelet with 2 eggs + vegetables + 3-4 wholegrain breadcrumbs |
| WEDNESDAY | 1 lactose-free or oat/almond yogurt + 4 tbsp oats or ½ cup. cereal |
| THURSDAY | 2 wholegrain rusks with grated tomato, cucumber and 1 egg |
| FRIDAY | omelet with 2 eggs + vegetables + 3-4 wholegrain breadcrumbs |
| SATURDAY | 1 lactose-free or oat/almond yogurt + 4 tbsp oats or ½ cup. cereal |
| 2 wholegrain rusks with grated tomato, cucumber and 1 egg |