• NUTRITION PLAN - 2100 CALORIES (vegetarian)
| BREAKFAST |
|---|
| 1 slice of wholemeal bread or 2 toasts with 1 kg of butter + 1 kg of honey or jam + 1 cup of 1.5% milk |
| 1 slice of wholemeal bread or 2 toasts with 1 tbsp of tahini + 1 tbsp of honey + 1 cup of 1.5% milk |
| ½ cup corn flakes or 4 tbsp oats + 1 cup milk 1.5% or 1 yogurt 2% + 1 fruit |
| 2 slices of wholemeal bread or a Thessaloniki roll with 30 g. cream cheese or 1 slice of toasted cheese + 1 fruit or ½ glass of juice |
| 1 medium piece of homemade pie or 2-3 small cheese pies + 1 fruit or ½ glass of juice |
| 1st SNACK |
|---|
| 1 portion of fruit |
| LUNCH | |
|---|---|
| MONDAY | Green salad with 4 tbsp olive oil + 120 gr. low-fat cheese + 1.5 cups of vegetable risotto |
| TUESDAY | Green salad with 2 tbsp olive oil + 1.5 cups of legumes + 1 slice of wholemeal bread |
| WEDNESDAY | 2 cups of mushroom stew + 120 g cheese + salad |
| THURSDAY | 2 cups vegetable risotto + 60 gr. low-fat cheese |
| FRIDAY | 2 cups of legume and vegetable burger + 30 gr. cheese + salad |
| SATURDAY | Salad with 4 tbsp olive oil + 1.5 cups pasta with red sauce + 2 tbsp low-fat cheese |
| SUNDAY | Oily based dish (2 cups of beans, okra, peas) + 60 g of low-fat cheese + 1 slice of wholemeal bread |
| 2nd SNACK |
|---|
| 20 g nuts and 1 cereal bar |
| DINNER | |
|---|---|
| MONDAY | 2 medium rusks + grated tomato + cucumber + 30 gr. low-fat cheese |
| TUESDAY | 1 omelette with 2 eggs + vegetables + 3-4 wholegrain breadcrumbs |
| WEDNESDAY | 1 yogurt 2% + 4 tbsp oats or ½ cup cereal |
| THURSDAY | Salad with 2 tbsp olive oil + 1 sandwich or toast + 2 slices of cheese |
| FRIDAY | Potato salad with 2 small potatoes the size of 1 egg + boiled vegetables of your choice + 60 g. cheese |
| SATURDAY | Salad with 120 gr. cheese + 2 nuts or 4 tbsp croutons + 2 tbsp olive oil + 5 large olives + vinegar, lemon |
| SUNDAY | Green salad + 60 gr. low-fat cheese + 1 boiled egg + 3-4 whole breadcrumbs |
| AFTER DINNER |
|---|
| 1 glass of milk |