Start your day with a cup of warm lemon water and wait for 30 minutes before having your breakfast

monday

Breakfast: Green tea with 4 whole grain biscuits and 5 walnuts

Mid-morning and mid-afternoon snack: low-fat yogurt and 1 pear

Lunch: organic chicken with boiled carrots

Dinner: leek and potato velouté/ cream

tuesday

Breakfast: smoothie with: rice milk, 1 banana, raspberries and 5 walnuts

Mid-morning and mid-afternoon snack: 3 slices of pineapple or raspberries and 20 almonds

Lunch: Black rice with zucchini and carrots

Dinner: oven- baked fish with seasonal salad

Breakfast: orange juice with toasted multigrain bread topped with extra virgin olive oil

Mid-morning and mid-afternoon snack: 1 apple and walnuts or almonds

Lunch: oven - baked zucchini with goat cheese

Dinner: sweet potato velouté/ cream

Breakfast: Avocado toast (multigrain bread)

Mid-morning and mid-afternoon snack: low-fat yogurt and 1 banana

Lunch: Low-fat cheese with cooked seasonal vegetables

Dinner: Basmati or red rice with zucchini ratatouille

Breakfast: orange juice with toasted multigrain bread topped with extra virgin olive oil

Mid-morning and mid-afternoon snack: 1 pear or peach and 25g of extra dark chocolate

Lunch: omelette with zucchini and grilled vegetables

Dinner: oven-baked sole or sea bream with mixed salad and walnuts

Breakfast: green tea with smoothie (banana, walnuts, almonds and mixed berries)

Mid-morning and mid-afternoon snack: 1 kiwi and low-fat yogurt

Lunch: roasted turkey with asparagus and spinach salad

Dinner: free (you can choose your favorite meal and allow yourself one glass of red wine)

Breakfast: oat or rice milk with low-fat whole grain cereals

Mid-morning and mid afternoon snack: 25g of extra dark chocolate and 100 grams of green olives

Lunch: Whole grain pasta with tomato sauce or zucchini

Dinner: Organic chicken with seasonal salad and avocado