Breakfast
Bacon Sandwich
Grill 2 bacon with the fat trimmed. Spread 2 slices of multigrain bread with tomato sauce and chili sauce. Then fill the bread with bacon and sliced tomato. Serve with a small glass of freshly orange juice.

Lunch
Crispy Ham and Pineapple

Dinner
Fillet Steak with Potatoes
Grill a lean fillet steak and serve with 3-4 boiled potatoes and a mixed salad. Dress salad with a little olive oil.

Snack
1/4 rock melon

Breakfast
Cereal and Fruit
1 cup cereal with sliced banana, 4 strawberries, skim milk, 2 tbs of low-fat natural yogurt. Topped it with 1 tbs of raw almonds.

Lunch
Miso Soup and Sushi
2 californian rolls and a bowl of miso soup.

Dinner
Lamb Cutlets with ratatouille

Snack
30g Chocolate and 1 Apple

Breakfast
Spanish Omelette
Whish 2 eggs with 2 tbs of skim milk, salt, pepper. Spray a little olive oil in a non-stick pan, and fry 1/2 red onion and 5 sliced mushrooms. Add the egg mix, stir it. Serve it with 1 slice of whole-grain toast.

Lunch
Grilled Chicken and a Salad
Grill a chicken breast meanwhile soak about 80g couscous in boiling water. Top it with 5 cherry tomatoes, sliced red capsicums, and the chicken. Serve it with 1 tbs of natural yogurt.

Dinner
Veal Steak with Polenta
Cook polenta. Grill a veal steak and steam zucchini and spinach. Serve polenta with the veggies and veal.

Snack
1 apple and plum

Breakfast
Peanut and Banana Toast
Toast 2 slices of multigrain gread and top each slice with 1/2 tbs of peanut butter and 1/4 of sliced banana. Finish it with a small glass of fresh orange juice.

Lunch
Ham and Cream Cheese Sandwich
Spread 1 tsp of reduced fat cream cheese on a slice of whole-grain bread, layer it with 2 slices of lean ham, lettuce, sliced tomato. Spread the second slice  of grain bread with mustard.

Dinner
Spaghetti Bolognaise
Cook he spaghetti until al dente. Serve it with 1 cup of low-fat bolognaise sauce and green salad.

Snack
1/2 Cup of Grapes and 2 Plums

Breakfast
Mushroom Muffin
Fry mushrooms in 1 tsp of olive oil. Season it with salt and pepper. Toast a multigrain muffin and seve topped with cherry tomatoes and mushrooms.

Lunch
Grilled Trout and Rocket Salad
Grill trout, squeeze with lemon juice and season well. serve with salad of rocket leaves, tomatoes, and capsicums.

Dinner
Low-Fat Carbonara Pasta
Serve pasta with a large green salad dressed with 2 tsp of olive oil.

Snack
Low-Fat Yogurt  

Breakfast
Cereal and Fruit
1 cup cereal with sliced banana, 4 strawberries, skim milk, 2 tbs of low-fat natural yogurt. Topped it with 1 tbs of raw almonds.

Lunch
Tuna Salad
Serve the salad with 1 slice of multigrain bread toast.

Dinner
Poached Salmon
Poach a salmon fillet in a saucepan for 5 minutes. Serve the fish on top of the mash potatoes with a wedge of lemon and a cup of steamed broccoli.

Snack
Skim Milk and 1 Banana  

Breakfast
Muesli and Fruit
1/2 cup of natural muesli with skim milk. Top it with sliced baba and 2 tbs of low-fat natural yogurt.

Lunch
Tomato Soup
Heat a can of tomato soup. Serve it with 1 slice of multigrain bread spread with reduced fat cream cheese.

Dinner
Asian Style Poached Chicken
Poach chicken and serve it with1/2 cup of steamed brown rice and 1/2 cup of steamed bok-choy. Finish with 1/4 rock melon topped with low-fat natural yogurt.

Snack
1 Banana and 30g Mixed Roasted Nuts