MONDAY
See the continuation on the next page.
See the continuation on the next page.
Monday
Breakfast: A glass of milk, including plant-based milk, one rusk with a little jam, and one piece of fruit.
Morning snack: Low-fat yogurt.
Lunch: 60 g of boiled rice, 2 steamed zucchini, 200 g of grilled chicken breast, and mixed salad.
Afternoon snack: One piece of fruit.
Dinner: 200 g of steamed salmon, steamed broccoli, and one rice cake.
Tuesday
Breakfast: A glass of milk or tea with honey, 3 whole-grain biscuits, and one piece of fruit.
Morning snack: Fresh fruit.
Lunch: 200 g of steamed cod, one steamed potato, mixed salad, and one rice cake.
Afternoon snack: Low-fat yogurt.
Dinner: 50 g of brown rice, one hard-boiled egg, and mixed salad.
Wednesday
Breakfast: Tea with honey or a glass of milk, whole-grain cereal, and one piece of fruit.
Morning snack: Low-fat yogurt.
Lunch: 150 g of grilled turkey breast, 200 g of boiled spinach dressed with oil and lemon, and one rice cake.
Afternoon snack: Fresh fruit.
Dinner: Vegetable soup, 50 g of ricotta cheese, and one rice cake.
Thursday
Breakfast: A cup of tea with honey or a glass of milk, one rusk with jam, and one piece of fruit.
Morning snack: Fresh fruit.
Lunch: 60 g of ricotta cheese, mixed salad, and 2 rice cakes.
