Breakfast: A glass of milk (also plant-based); toast with a little jam, a piece of fruit.
Snack: Low-fat yogurt.
Lunch: 60 g boiled rice, 2 steamed zucchini; 200 g grilled chicken breast, mixed salad.
Afternoon snack: A piece of fruit.
Dinner: 200 g steamed salmon, steamed broccoli, rice cake.
TUESDAY
Breakfast: A glass of milk or tea with honey, 3 whole grain biscuits, a piece of fruit.
Snack: Fresh fruit.
Lunch: 200 g steamed cod, 1 steamed potato, mixed salad, rice cake.
Snack: A piece of low-fat yogurt.
Dinner: 50 g brown rice, boiled egg, mixed salad.
WEDNESDAY
Breakfast: A cup of tea with honey or a glass of milk, whole grain cereal and a piece of fruit.
Snack: Low-fat yogurt.
Lunch: 150 g grilled turkey breast, 200 g cooked spinach, seasoned with oil and lemon, rice cake.
Snack: Fresh fruit.
Dinner: Vegetarian minestrone soup, 50 g ricotta, rice cake.
THURSDAY
Breakfast: A cup of tea with honey or a glass of milk, toast with jam, fruit.
Snack: Fresh fruit.
Lunch: 60 g ricotta, salad, 2 rice cakes.
