Eating wisely 1.

A daily schedule Breakfast Pineapple Muesli 4 tablespoons of rolled oats (40 g), 50 g pineapple in pieces 1 cup (150 g) low-fat yogurt, 1 tsp sesame, coffee or tea (fruit or herbal tea to taste) In the morning Cheese rolls with cucumber 1 large whole-wheat bread (60 g), 1 slice (25 g) cheese 30% fat, 1 / 3 cucumber, sliced Lunch Cod with herb crust, baked potatoes, salad 300 g potatoes, 150 g cod fillets, lemon juice, salt, pepper, ground coriander, 1 small finely chopped onion, 1 tsp diet margarine, 1 tablespoon breadcrumbs, 1 tablespoon low-fat milk, 1 tsp chopped herbs, 1 tsp mustard For the salad: 1 / 2 kl. Lettuce, apple vinegar, 1 teaspoon walnut oil, salt, pepper Preparation: Boil the potatoes. Clean the fish sour, salt lightly and place in an ovenproof dish. Saut onion in butter, bread crumbs fry briefly. Remove from heat. Milk, herbs, mustard and spices stir into the mixture, spread it on the fish. Cook at 200 C for about 15 minutes. Afternoon 100 g pineapple Dinner Salad, ham sandwich 1 / 2 kl. Lettuce, 1 tomato, sliced, 1 / 2 yellow bell pepper into strips, 5 radishes, sliced, vinegar, salt, pepper, 1 tablespoon olive oil, watercress, to 120 g of whole grain bread or baguette, 1 slice (25 g) lean cooked ham Preparation: salad leaves and vegetables on a plate. For the dressing, mix vinegar, oil and spices. Garnish with watercress. Evening Snack 100 g pineapple 2. Daily Schedule 2 - turkey breast with vegetables Breakfast Bread rolls, jam, chicken sausage 1 large whole-wheat bread (60 g), 1 tsp diet margarine, 1 teaspoon Hagebuttenmus, 25 g lean chicken sausage, 100 g pineapple, coffee or tea (fruit or herbal tea to taste) In the morning Pineapple Muesli 1 cup (150 g) low-fat yogurt, 2 tablespoons oatmeal (20 g), 50 g pineapple in pieces Lunch Turkey breast with vegetables, sesame potatoes 300 g potatoes, 1 tsp diet margarine, 1 tsp sesame, 75 g turkey breast, pepper, 1 teaspoon oil, 1 pinch salt, 1 small red onion into strips, 1 small tender turnips, 2 carrots sliced, 1 tablespoon oil, salt, pepper , Muscat

Preparation: Peel the potatoes cook, and cut into quarters. Carrots with onion saute in oil. add sliced cabbage and 2 tablespoons water, all cooked al dente, season to taste. Cut meat into strips and pepper and fry in oil. Potatoes with sesame toss in the margarine. Afternoon Strawberry Quark 125 g curd cheese, 100 g strawberries (possibly frozen) in pieces Dinner Vegetable salad with watercress, chicken sausage sandwich 1 / 3 cucumber, 1 small yellow bell pepper, 1 tomato, 1 tablespoon white wine vinegar, 1 tablespoon oil, 1 tsp mustard, salt, pepper, watercress, served with 2 slices whole grain bread (120 g), 25 g lean chicken sausage Preparation: cucumber and pepper Wash and chop finely. Core tomatoes, also finely dice. For the dressing, stir vinegar, spices and oil. Garnish the salad with watercress. Evening Snack 100 g pineapple 3. Daily Schedule 3 Breakfast Strawberry Muesli 4 tablespoons of rolled oats (40 g), 150 g strawberries (may tiefgeroren), 1 cup (150 g) low-fat yogurt, 1 tsp sesame, coffee or tea (fruit or herbal tea to taste) In the morning Poultry sausage bread, cucumber 1 slice (60 g) whole wheat bread, 25 g lean chicken sausage, 1 / 3 cucumber, sliced Lunch Vegetable gratin, salad 300 g potatoes, 150 g frozen peas, 1 large carrot, 1 slice (25 g) lean cooked ham into strips, 2 tablespoons sour cream, 2 tablespoons grated Emmentaler cheese 45% fat in dry matter, 1 / 2 cup vegetable broth, pepper, 1 tablespoon chopped parsley For the salad: 1 / 2 kl. Lettuce, 1 tablespoon oil, salt, pepper Preparation: Boil potatoes, peel, cut into slices. In carrot slices. Vegetables in the broth, cook until al dente. With potatoes, ham and parsley layer in a gratin dish. Cream cheese and spread it. Season. At 200 C baked. Afternoon 1 / 2 apple, 2 cereal biscuits (10 g) Dinner Whole wheat bread with apple curry Quark 2 slices whole grain bread (120 g), 4 tablespoons low fat curd cheese, 1 / 4 teaspoon curry powder, 1 tender celery, 1 / 2 apple, 1 teaspoon lemon juice Mix curry powder with 1 teaspoon water, fold into the cheese and stir. Dice the celery very fine. Core and coarsely grate the apple, sprinkle with lemon juice immediately. Apple and celery mix into

the curd. Evening Snack Hot vanilla milk, biscuits Mix 150 ml low-fat milk with 1 tsp vanilla, granola served with 2 biscuits (10 g) 4. Daily Schedule 4 - chicken breast with carrots and celery vegetables and rice Breakfast Banana Nut Cereal 4 tablespoons of rolled oats (40 g), 1 / 2 banana, sliced, 1 cup (150 g) low-fat yogurt, 1 tablespoon chopped hazelnuts, coffee or tea (fruit or herbal tea to taste) In the morning Banana bread 1 slice whole grain bread (60 g), 1 teaspoon of low fat curd cheese, 1 / 2 banana Lunch Chicken breast with carrots and celery vegetables, rice 100 g chicken breast fillet, salt, pepper, 2 tablespoons orange juice, 1 tablespoon instant chicken broth, 1 pinch of ground coriander, 2 carrots sliced, 1 stalk celery into strips 1 small onion diced, 2 tsp oil, 1 tablespoon instant chicken broth 1 teaspoon lemon juice, 1 pinch cinnamon, 1 / 2 orange, 1 teaspoon chopped parsley, 1 teaspoon chopped walnuts, 60 g brown rice Preparation: Cook rice. Mix juice, broth and cilantro. Meat flavor, toss in the marinade. Saut vegetables in 1 teaspoon oil. Broth, lemon juice and cinnamon to admit, cover and cook about 15 minutes. Meat in 1 tsp oil fry. Orange fillet, collect the juice. lift with nuts and parsley into the vegetables, season to taste. Afternoon 100 g strawberries (possibly frozen), 1 / 2 orange Dinner Potato salad with fennel and ham 300 g waxy potatoes, 1 small fennel bulb into thin strips, 1 slice (25 g) lean cooked ham into strips, 1 / 2 cup vegetable broth, pepper, salt, white wine vinegar, 1 tablespoon oil Preparation: Boil potatoes, peel and cut into thin slices. Fennel in the broth, cook until al dente, mix with the ham with the potatoes. For the dressing mix 1 tablespoon broth with pepper, salt, vinegar and oil. Evening Snack 150 g strawberries (possibly frozen) Daily Schedule 5 - fish with vegetable noodles Breakfast Orange muesli 3 tablespoons of rolled oats (30 g), 1 orange, 1 cup (150 g) low-fat yogurt, 1 tsp sesame, coffee or tea (fruit or herbal tea to taste) In the morning Zucchini salad, watercress sandwiches Finely grated 1 small zucchini, vinegar, 1 teaspoon oil, pepper, salt, plus 1 large whole-wheat bread

(60 g), 1 tsp diet margarine, cress, tea free Lunch Redfish on vegetable noodles 75 g whole-wheat pasta, 1 large carrot into fine strips, 150 g frozen peas, 1 small finely chopped onion, 1 tsp diet margarine, some vegetable broth, 1 teaspoon lemon juice, salt, 2 tsp oil, pepper, 100g redfish fillets, each 1 teaspoon finely chopped basil and parsley, 1 tablespoon sour cream Preparation: Cook pasta al dente. Stir lemon juice, 1 tablespoon oil, salt and pepper. Fish once so rich. Place in a baking dish. 1 tsp mixed herbs with oil, place on the fish. The fish at 200 C for about 15 minutes to cook. Saut vegetables in margarine. Cook with the broth until al dente. Fold in cream. Afternoon 1 kiwi, 1 / 2 orange Dinner California Sandwich 90 g of whole grain toast, 1 tablespoon sour cream, 1 tablespoon mustard, salt, pepper, 2 lettuce leaves, 25 g smoked turkey breast sliced, 1 orange Method: Toast bread. Orange fillet, catch juice. Cream, mustard, some juice and spices, stir. Half of the slices of bread spread with it. Top with lettuce, turkey and orange slices. Rest of bread put it. Evening Snack 1 apple Daily Schedule 6 - fennel with tomato sauce Breakfast Bread, jam, turkey breast, strawberries 60 g of whole grain bread, 1 tsp diet margarine, 1 teaspoon Hagebuttenmus, 25 g smoked turkey breast, 100 g strawberries (possibly frozen), coffee or tea (fruit or herbal tea to taste) In the morning Turkey sandwich 60 g whole-wheat toast, 50 g smoked turkey breast slices, 1 lettuce leaf, 1 / 2 yellow bell pepper into strips Lunch Fennel with tomato sauce, sesame potatoes 300 g potatoes, 1 teaspoon oil, 1 tablespoon sesame seeds, 300 g fennel, salt, lemon juice, 1 small finely chopped onion, 1 / 2 yellow bell pepper diced, 1 tablespoon olive oil, 1 / 2 can of peeled tomatoes (200 g), 1 / 2 cup vegetable broth, paprika powder, 3 black olives, 1 tablespoon chopped parsley, salt, pepper Preparation: Boil potatoes, peel, pan with sesame seeds in hot oil. Fennel in a little water with salt and lemon juice until soft. Saut onion in oil. Paprika. Including tomato juice broth and paprika stir into the vegetables. Cover and simmer 20 minutes. Stir in olives and parsley. Afternoon 250 g strawberries (possibly frozen)

Dinner Iceberg salad with orange, bread, turkey breast 100 g of iceberg lettuce into strips, 1 / 2 Orange in columns, lemon juice, 1 tablespoon walnut oil, salt, pepper, plus 1 1 / 2 slices (90 g) whole wheat bread, 25 g smoked turkey breast sliced Preparation: orange slices on the salad cause. For the dressing, mix lemon juice, salt, pepper and oil. Evening Snack Orange-yogurt 1 cup (150 g) low-fat yogurt, 1 / 2 Orange in columns Daily Schedule 7 - potato and tomato pot Breakfast Kiwi Cereal Kiwi in two pieces, 3 tablespoons of rolled oats (30 g), 1 cup (150 g) low-fat yogurt, 1 tablespoon chopped walnuts, cinnamon, coffee or tea (fruit or herbal tea to taste) In the morning 1 banana Lunch Potato and tomato pot, tuna sandwiches 80 g diced potatoes, 1 / 2 crushed clove of garlic, 1 small finely chopped onion, 1 teaspoon olive oil, 1 / 2 can of tomatoes, peeled (200 g), 200 ml vegetable stock, pepper, salt, oregano, plus 1 1 / 2 slices (90 g ) wholemeal bread, 50 g Tuna (tin, without oil), 1 teaspoon of salad cream, pepper Preparation: Saut onion and garlic in oil. Add potatoes and tomatoes. Pour in broth. Everything about 10 minutes to simmer. Season to taste. Tuna with salad cream mix and pepper, spread on the bread. Afternoon Orange-Buttermilk 250 ml milk with 2 tbsp butter Mix orange juice Dinner Tuna fish sandwich with tomatoes 2 large whole wheat bread (120 g), 50 g Tuna (tin, without oil), 1 teaspoon of salad cream, pepper, 2 tomatoes Preparation: Mix tuna with salad cream, spread on the buns and pepper. Evening Snack Lemon-buttermilk biscuit 250 ml buttermilk, 1 tablespoon lemon juice, 1 Mslikeks (5 g) Daily Schedule 8 - Oven Vegetables Breakfast Crunchy 4 tablespoons of rolled oats, 1 tsp sesame seeds, 1 teaspoon chopped nuts, 1 apple, sliced, 1 cup low fat natural yoghurt (150 g), 50 ml low-fat milk, 1 tablespoon of sea buckthorn juice, coffee or tea (fruit or herbal tea to taste)

In the morning Roll with Herb Cheese, Vitamin Schorle 1 whole grain bread (60 g), 2 tablespoons low fat curd cheese, 1 (soak with mineral water) tbsp chopped herbs, pepper, 150 ml multivitamin juice Lunch Oven vegetables with herb sauce, rice 100 g brown rice, 2 tsp olive oil, 1 / 2 crushed garlic clove, 1 yellow pepper into strips 1 small onion into columns, 1 / 2 small zucchini diced, 50 grams of mushrooms in quarters, 1 teaspoon dried rosemary, salt, black pepper, 1 / 4 pack tomato puree (125 g), some watercress, chopped parsley and mint, salt, black pepper Preparation: Cook rice according to package directions. The juice of the oven pan with 1 teaspoon oil Brush. Vegetables, mushrooms, garlic and rosemary spread on the plate, add salt and pepper and drizzle the remaining oil. Bake on the middle rack of the oven (fan oven at 180 C) first 20 minutes. Gently mix, finish cooking in a further 10 minutes. Heat tomato sauce and herbs for the short season. Serve vegetables with rice and sauce. Afternoon Strawberry Shake 150 ml low-fat milk, 100 g of crushed strawberries (possibly frozen), some vanilla extract Dinner Tomato cream with diced zucchini, fresh bread 1 / 2 packet crushed tomatoes (250 g), 1 tsp olive oil 1 small finely chopped onion, 1 / 2 diced zucchini, pepper, salt, oregano plus 1 whole wheat bun (60 g) Preparation: Heat the onion in oil. Zucchini fry briefly Pour tomatoes, season to taste everything to a boil. Evening Snack 150 g strawberries (possibly frozen) Daily Schedule 9 - rice salad with vegetables and ham Breakfast Banana granola 1 banana, 4 tablespoons of rolled oats, 1 tablespoon of sea buckthorn juice, 1 tablespoon chopped walnuts, 150 ml low-fat milk, coffee or tea (fruit or herbal tea to taste) In the morning Tomato bread, Vitamin Drink 1 slice whole grain bread (60 g), 1 tsp diet margarine, sliced 1 tomato, pepper, chives, (soak with mineral water) to 150 ml of multivitamin juice Lunch Rice salad with vegetables and ham 50 g long-grain wild rice mix or whole grain rice, 1 tablespoon oil, 1 thin leek in rings, 2 large carrots, sliced, 1 / 2 cup instant vegetable broth, 25 g lean cooked ham into strips, salt, curry, paprika, 1 tablespoons white wine vinegar, 1 tablespoon chopped parsley Preparation: Cook rice. Saut leeks in oil, carrots fry briefly. Pour in broth. All simmer about 5 minutes, then cool down. Mix with the ham under the cooled rice. For the dressing, stir vinegar and

spices to lift with the parsley, the rice-vegetable mixture. Afternoon 25 g muesli biscuits Dinner Tagliatelle with mushroom cream sauce, salad 60 g whole-wheat pasta, 1 teaspoon oil, 1 small finely chopped onion, 100 g fresh mushrooms, sliced, 1 / 2 cup instant vegetable broth, 1 tablespoon cream cheese with herbs, 20% fat in dry matter, 2 tablespoons sour cream, salt, pepper. For the salad: 100 g of endive, vinegar, salt, pepper, 1 teaspoon oil, cress Preparation: Cook pasta al dente according to package directions. Saut onion in oil. Add mushrooms and fry crisp. Pour in broth, bring to the boil. Stir in cream cheese and cream. Season to taste. Pasta with the sauce cause. Given the salad. Evening Snack 1 apple

Daily Schedule 10 - Salmon with dill sauce Breakfast Vitamin Breakfast 1 slice whole grain bread (60 g), 1 tsp diet margarine, 1 teaspoon Hagebuttenmus, 1 slice (25 g) cheese 30% fat in dry matter, (soak with mineral water) 150 ml multivitamin juice, coffee or tea (fruit or herbal tea to taste ) In the morning Cucumber-Kiwi Drink 1 kiwi, 1 / 2 small cucumber, 1 cup (150g) low fat natural yoghurt, a pinch of salt Preparation: Peel the kiwi and dice. Cucumber seeds and cut into pieces. Puree all in blender, season to taste. Lunch Salmon with dill sauce, carrots, rice 100g salmon fillet, salt, pepper, 1 small fennel bulb into strips, 1 tsp diet margarine, 1 small finely chopped onion, 100 ml vegetable stock, 2 tablespoons lemon juice, 1 pinch ground anise, 1 tablespoon sour cream, 2 tender carrots, sliced, salt, pepper , chopped parsley, 60 g brown rice Preparation: Cook rice. Salmon season. Fennel into strips. Preheat oven to 200 C. Transfer to a baking dish 1 tablespoon diet margarine. Fennel and saut onion in it. Stir in broth, lemon juice, cream and anise. Salmon put in, cook at 180 C for about 20 minutes. Meanwhile, the carrots in a little water until al dente, season and sprinkle with parsley. Remove the fish and season to taste Puree the broth along with vegetables finely. Serve salmon with carrots and gravy. Afternoon 200 g strawberries (possibly frozen) Dinner

Arugula with apples and cheese, bread 1 / 2 bunch arugula, 1 apple in small cubes, 1 slice (25 g) cheese 30% fat, 1 tablespoon chopped walnuts, 1 tablespoon cider vinegar, 1 teaspoon walnut oil, pepper served with 2 slices whole grain bread (120 g) Preparation: dressed arugula, apple cubes, nuts and cheese in strips on a plate. For the dressing, mix vinegar, pepper and oil. Evening Snack Kiwi 2 (120 g) Daily Schedule 11 Breakfast Strawberry Muesli 100 g strawberries (possibly frozen), 4 tablespoons of rolled oats, 1 tsp sesame seeds, 1 cup (150g) low fat natural yoghurt, 50 ml low-fat milk, 1 pinch of cinnamon, coffee or tea (fruit or herbal tea to taste) In the morning Carrot salad, bread 2 finely grated carrots, some cress, 1 teaspoon wheat germ oil, pepper, salt, cider vinegar, plus 1 whole wheat bun (60 g) Lunch Veal cutlet with mushrooms, rice, cucumber salad 1 small veal cutlets (100 g), pepper, salt, 1 teaspoon soy oil, 75 g whole-wheat pasta, 1 tsp soy oil, 1 small finely chopped onion, 100 g mushrooms, sliced, 1 teaspoon lemon juice, 1 tablespoon sour cream, salt, pepper, chopped parsley For the salad: 1 / 2 small cucumber, sliced, 1 tablespoon white wine vinegar, 1 teaspoon wheat germ oil, pepper, salt, dill Preparation: Cook pasta according to package directions. Season cutlets and fry in oil. Saut onion in remaining oil, add mushrooms, fry greasy, season, stir in cream and lemon juice. Season with parsley. Afternoon Banana milk 150 ml low-fat milk, 1 small mashed banana, some vanilla extract Dinner Cream of carrot, bread 1 large potato diced, diced 2 carrots, 1 small finely chopped onion, 250 ml vegetable stock, 1 tablespoon sour cream, pepper, 1 tbsp chopped parsley plus 1 whole wheat bun (60 g) Preparation: Dice onions and vegetables in the broth cook until al dente. Puree the soup with a Passierstab. Stir in cream and parsley. Season to taste. Evening Snack 150 g strawberries (possibly frozen)

Daily Schedule 12 Breakfast Vitamin cereal 4 tablespoons of rolled oats (40 g), 1 pink grapefruit fillets, 1 tablespoon of sea buckthorn juice, 200 ml butter milk, coffee or tea (fruit or herbal tea to taste) In the morning Zucchini salad, ham sandwich 1 / 2 finely grated zucchini, vinegar, 1 teaspoon wheat germ oil, pepper, salt, plus 1 slice (60 g) whole wheat bread, 25 g lean ham Lunch Italian Pasta gratin 75 g whole-wheat pasta, 1 tsp olive oil, 1 crushed garlic clove, 1 / 2 zucchini, sliced, 1 small yellow bell pepper into strips, 1 slice (25 g) lean cooked ham into strips, 1 / 4 pack of tomato puree (125 g), salt, pepper, rosemary, oregano, 2 tablespoons grated Parmesan cheese Preparation: Cook pasta al dente. Minced garlic and saute vegetables in oil, stir-fry crisp. Mix with the tomatoes in the drained noodles. Season to taste. layers in a gratin dish. Sprinkle with cheese. At 200 C for 10 minutes on baking. Afternoon 200 g strawberries (possibly frozen) Dinner Zucchini cream, bread 80 g diced potatoes, diced 1 small zucchini, 1 finely chopped spring onion, 1 teaspoon soybean oil, 250 ml instant vegetable broth, pepper, salt, 1 tablespoon sour cream, chopped parsley to 1 1 / 2 slices (90 g) whole wheat bread Preparation: Saut onion and zucchini in oil. Potatoes admit Pour in broth. All boil and cook over low heat about 10 minutes. Puree with the Passierstab. Stir in cream, season to taste. Evening Snack 200 g strawberries (possibly frozen) Daily Schedule 13 - Paprika Schnitzel Breakfast Camembert cheese bread, apple cider vitamins 60 g whole wheat bread, 25 g Camembert 30% fat, pour 1 apple, 150 ml multivitamin juice with mineral water, served with coffee or tea (fruit or herbal tea to taste) In the morning 1 banana Lunch Pepper steak, potatoes, salad 300 g potatoes, 1 turkey cutlets (100 g), salt, pepper, 1 teaspoon soy oil, 1 small yellow bell pepper into strips, 1 tsp chopped garlic, 1 small tomato diced, 1 tablespoon sour cream, paprika, oregano For the salad: 1 / 2 kl. Lettuce, 1 tablespoon wheat germ oil, vinegar, pepper, salt, cress Preparation: Boil potatoes and peel. Season meat and fry in oil. Keep warm. Peppers and garlic in

drippings 2 minutes until soft. Add tomatoes, bring to a boil, season, stir in cream. Heat meat in it briefly. Afternoon Lemon-buttermilk biscuits Mix 200 ml of buttermilk with 1 tablespoon lemon juice, add 10 g muesli biscuits Dinner Camembert sandwiches, tomatoes 2 slices (120 g) whole wheat bread, 50 g Camembert 30% fat, 2 large tomatoes Evening Snack 200 g strawberries (possibly frozen) Daily Schedule 14 - jacket potatoes with spring Quark Breakfast Kiwi Cereal Kiwi in two pieces, 4 tablespoons rolled oats (40 g), 1 cup (150 g) low-fat yogurt, 100 ml of buttermilk, 1 teaspoon chopped hazelnuts, cinnamon, coffee or tea (fruit or herbal tea to taste) In the morning Kresse bread with pepper strips 1 slice (60 g) whole wheat bread, 1 tsp diet margarine, a little watercress, 1 / 2 red bell pepper into strips Lunch Jacket potatoes with spring Quark, Vitamin Schorle 300 g potatoes, 125 g low-fat cottage cheese, 1 tablespoon sour cream, a little green in spring onion rings, some chopped dill and parsley, a pinch of salt to pour 150 ml of multivitamin juice with mineral water Preparation: Cook potatoes and peel. Cottage cheese with cream and herbs to taste stir. Afternoon 1 banana Dinner Chicken breast in sesame salad 75 g chicken breast fillet, salt, pepper, paprika powder, 1 tbsp sesame oil 1 tablespoon soy, 1 / 2 kl. Lettuce, 1 / 2 red bell pepper into strips, 1 finely chopped spring onion, 1 tablespoon wheat germ oil, white wine vinegar, pepper, salt Preparation: Season meat business, in sesame and fried in oil. Lettuce, peppers and onion on a plate. For the dressing, stir vinegar, spices and oil. Put meat on the salad. Drizzle with the dressing. Evening Snack 20 g muesli biscuits Daily Schedule 15 - Broccoli-Noodle Gratin Breakfast Raspberry muesli

4 tablespoons of rolled oats (40 g), 150 g thawed frozen raspberries, 150 ml buttermilk Coffee or tea (fruit or herbal tea to taste) In the morning Tomato bread 1 Sch. (60 g) whole wheat bread, 1 tsp diet margarine, sliced 1 tomato, chopped chives Lunch Broccoli pasta gratin, tomato salad 75 g whole-wheat pasta (such as squirrels, spirals), salt, 1 small. Onion, finely chopped 1 / 2 clove of garlic, (possibly frozen) 150 g cleaned broccoli florets, 1 tsp olive oil, pepper, 1 tablespoon grated Parmesan For the salad: 2 large tomatoes, sliced, chopped chives, 1 tablespoon olive oil 1 tablespoon balsamic vinegar, pepper, salt Preparation: Cook pasta al dente according to package directions. Heat oil in a pan. Garlic, onion and broccoli (thawed if necessary) fry briefly. layers with the drained pasta in a baking dish. Season to taste. Sprinkle with cheese at 200 C baked golden brown. There are tomato salad. Afternoon 1 apple Dinner Turkey breast on mixed salad, bread 50 g turkey breast, curry, paprika, salt, 2 tsp sesame seeds, 1 teaspoon soy oil, 100 g mixed lettuce, two tomato slices, vinegar, 1 teaspoon wheat germ oil, salt, pepper, fresh watercress, 2 Sch. Whole wheat bread (60 g) Preparation: lettuce, tomato and watercress on a plate. The meat, season, business in sesame seeds and fry in hot oil on both sides. Place on the salad. Evening Snack 150 g thawed frozen raspberries, 10 g muesli biscuits

Daily Schedule 16 - Sliced turkey with cheese Breakfast Apple muesli 3 tablespoons of rolled oats (30 g), 1 apple in columns, 150 ml of buttermilk, 1 teaspoon chopped almonds, coffee or tea (fruit or herbal tea to taste) In the morning Carrot salad, bread 1 large carrot, grated finely 1 tbsp lemon juice, 1 tablespoon wheat germ oil, pepper, salt, cress, 1 Sch. Whole wheat bread (60 g), 1 tsp diet margarine Lunch Sliced turkey with cheese, rice, salad 75 g turkey breast into strips, 1 teaspoon soy oil, 1 small. Onion, chopped fine, pepper, 1 diced pickle, 1 / 2 cup vegetable broth, 2 teaspoons cream cheese 20% dry basis fat, salt, basil, 65 g

brown rice For the salad: 100 g mixed lettuce, 1 tomato, vinegar, 1 teaspoon wheat germ oil, salt, pepper, watercress Preparation: Cook rice. Heat oil in a pan. Fry meat with onions in it. Pepper, cucumber give it. Pour in broth, simmer over low heat about 5 minutes. Melt cheese in it, season with salt and basil. Afternoon 1 apple Dinner Broccoli and potato salad 320 g waxy potatoes, 150 g broccoli florets, blanched 2 tablespoons white wine vinegar, 1 tablespoon sour cream, 1 teaspoon wheat germ oil, salt, pepper, 1 teaspoon of cream cheese 20% fat in dry matter Preparation: Boil potatoes, peel and cut into thin slices. For the dressing, stir vinegar, cream, oil, cheese and spices. With the increase broccoli carefully under the potatoes. Evening Snack Lemon-buttermilk biscuits 150 ml buttermilk, 1 tablespoon lemon juice, 10 g muesli biscuits Daily Schedule 17 - Apple Pancake Breakfast Bread, jam, cream cheese, strawberries 1 slice whole grain bread (60 g), 1 tsp diet margarine, 1 teaspoon jam 1 teaspoon cream cheese 20% fat in dry matter, (possibly frozen) 150 g strawberries, coffee or tea (fruit or herbal tea to taste) In the morning Apple-celery salad, bread 1 / 2 apple in the column, 100 g blanched celery, cut into strips, 1 teaspoon lemon juice, 1 tablespoon wheat germ oil, 1 teaspoon chopped hazelnuts, to 45 g whole wheat bread Lunch Apple pancakes with almonds, vitamin juice 55 g wheat flour type 1050, 1 / 2 egg, 4 tablespoons mineral water, 1 pinch salt, 1 / 2 apple in columns 1 teaspoon oil, cinnamon, 1 teaspoon chopped hazelnuts, 60 ml multi-vitamin juice soak with water. Preparation: flour, egg whisk, mineral water, salt and sweetener. Oil in a nonstick pan. Pour in batter, immediately cover with the apple slices. brown over medium heat, turning gently, bake. onto a plate, sprinkle with cinnamon and nuts. Afternoon Tea, biscuits Herbal or fruit teas to taste, 20g muesli biscuits

Dinner Cucumber and tomato salad, cheese bread 200 g cherry tomatoes, 1 small finely chopped onion, 2 / 3 small cucumber diced, 1 teaspoon balsamic vinegar 1 teaspoon olive oil, salt, pepper, basil leaves; to 2 Sch. Whole wheat bread (60 g), 2 Sch. Cheese 30% fat in dry matter (50 g) For the dressing, stir vinegar, spices and oil and stir. Mix with the basil leaves into the vegetables. Evening Snack Vitamin Shake 200 ml butter milk, 50 ml multi-vitamin juice Daily Schedule 18 - Potato Zucchini buffer Breakfast Strawberry Muesli 3 tablespoons of rolled oats (30 g), 150 g strawberries (possibly frozen), 1 cup (150 g) low-fat yogurt, 1 tablespoon chopped almonds, coffee or tea (fruit or herbal tea to taste) In the morning Paprika bread 1 Sch. Whole wheat bread (60 g), 1 tsp diet margarine, 1 / 2 red bell pepper into strips Lunch Potato-zucchini pancakes with Dip 230 g potatoes, 2 tablespoons wheat flour type (20 g) 1050, 1 / 2 kl. Finely chopped onion, 1 / 2 kl. Zucchini, finely grated, nutmeg, pepper, salt, 1 / 2 egg, 1 tablespoon soy oil For the Dip: 1 tablespoon sour cream, 1 tablespoon skim cottage cheese, 1 tablespoon chopped herbs Preparation: Peel potatoes, grate finely. Mix with onion, zucchini, spices and egg. Fry in oil buffer. Drain on absorbent paper. For the dip mix the remaining ingredients. Afternoon 200 g strawberries (possibly frozen) Dinner Plaice fillet, potatoes, vegetables, salad 320 g potatoes, 150 g plaice fillets, 1 / 2 teaspoon lemon juice, salt, pepper, 1 teaspoon soy oil, 1 / 2 red bell pepper into strips, 1 / 2 kl. Zucchini into strips, 1 tsp diet margarine, some vegetable, pepper, 1 tablespoon chopped parsley, 100 grams mixed lettuce, 1 / 3 cucumber slices, 1 teaspoon wheat germ oil, vinegar, pepper, salt Preparation: Boil the potatoes. Saut vegetables in margarine. Pour in broth, finish cooking. Season with salt, pepper and parsley. Clean sour fish, and season. In oil fry gently on both sides. Serve with boiled potatoes, vegetables and salad. Evening Snack 1 apple Daily Schedule 19 - pork with lemon sauce Breakfast Bread rolls, jam, ham, Vitamin Schorle 1 large whole-wheat bread (60 g), 1 tsp diet margarine, 1 teaspoon of jam, 1 Sch. (25 g) lean cooked ham, 60 ml multi-vitamin juice fill with mineral water, coffee or tea (fruit or herbal tea to taste)

In the morning Zucchini salad, cheese bread 1 / 2 kl. Zucchini, finely grated, 1 tablespoon wheat germ oil, vinegar, pepper, salt, cress, 1 Sch. (60 g) whole wheat bread, 1 teaspoon of cream cheese 20% fat in dry matter Lunch Pork with lemon sauce, potatoes, salad 320 g potatoes, 100 g pork in slices, pepper, 1 teaspoon soy oil, 1 / 2 cup vegetable broth, 1 teaspoon white wine vinegar, 1 / 2 natural lemon, 1 / 2 clove garlic, 1 large carrot and 1 / 2 kl. Zucchini, sliced, 1 tsp diet margarine, fresh tarragon, 100 g mixed salad leaves, vinegar, 1 teaspoon olive oil, salt, pepper, fresh herbs Preparation: Cook potatoes. Season tenderloin roast in pan coated in oil. Removing and make warm. Pour broth with meat juices and vinegar. Lemon and garlic slices in 10 minutes let it simmer. Vegetables with margarine and a little water until soft. Fillet with tarragon sauce on the cause. Afternoon 1 apple Dinner Pepper and potato salad with ham 320 g waxy potatoes, diced 1 red bell pepper, 1 Sch. (25 g) lean cooked ham into strips, 1 small finely chopped onion, 1 teaspoon wheat germ oil, 1 tablespoon sour cream, 1 tablespoon vinegar, pepper, salt, fresh watercress Preparation: Boil potatoes, peel and cut into thin slices. For the dressing, stir vinegar, spices, oil and cream. Mix with the remaining salad ingredients. Garnish the salad with watercress. Evening Snack 1 banana Plan 20 days Breakfast Apple muesli 3 tablespoons of rolled oats (30 g), 1 apple in columns 1 cup (150 g) low-fat yogurt, 1 tablespoon chopped almonds, coffee or tea (fruit or herbal tea to taste) In the morning Radish bread 1 Sch. (60 g) whole wheat bread, 1 tsp diet margarine, 4-5 radishes, sliced, pepper Lunch Tagliatelle with mushrooms, tomato salad 75 g whole-wheat pasta, 1 tsp salt, 1 tablespoon soy oil, 100 g fresh mushrooms, 1 spring onion into rings, salt, pepper, 1 teaspoon lemon juice, 2 tablespoons sour cream, basil leaves, 150 g halved cherry tomatoes, 1 tablespoon olive oil, salt, pepper , balsamic vinegar Preparation: Cook pasta al dente. Heat oil in a pan. Mushrooms dressed with crispy fried onion rings. Season with salt, pepper and lemon juice. Stir in cream and basil. Noodles with sauce mix. Afternoon Strawberry Quark 4 tablespoons low fat curd cheese, 100 g of crushed strawberries (possibly frozen), some vanilla

extract Dinner Cheese sandwiches with tomatoes and radishes 2 Sch. Whole wheat bread (60 g), 2 Sch. (50 g) cheese 30% fat, 4-5 halved cherry tomatoes, 1 / 2 bunch radishes, sliced, pepper Evening Snack 200 g strawberries (possibly frozen) Daily Schedule 21 - veal cutlet with mushrooms Breakfast Banana granola 3 tablespoons of rolled oats (30 g), 1 sliced banana, 1 cup (150 g) low-fat yogurt, 1 tablespoon chopped hazelnuts, coffee or tea (fruit or herbal tea to taste) In the morning Herb bread with cucumber 1 Sch. Whole wheat bread (60 g), 1 tsp curd cheese, fresh herbs, 1 / 2 kl. Cucumber slices Lunch Veal cutlet with mushrooms, rice and salad 65 g brown rice, salt, 1 veal cutlets (100 g), 2 tsp soya oil, pepper, salt, pepper powder, 1 / 2 kl. Onion, finely chopped, 100 g oyster mushrooms into strips, 1 tablespoon sour cream, 1 tablespoon chopped parsley; For the cucumber salad: 1 / 2 kl. Cucumber, finely sliced, 1 tablespoon wheat germ oil, vinegar, pepper, salt, dill Preparation: Cook rice. Meat seasoning, fry in a nonstick pan with 1 teaspoon oil to remove. Heat remaining oil in the pan. Onion and mushrooms fry crisp. Season with cream, spices and parsley. Steak with mushrooms and rice cause. Afternoon Vitamin juice, cookies 100 ml multi-vitamin juice with mineral water pour, add 10 g muesli biscuits Dinner Green salad with mustard dressing, ham sandwiches 100 g mixed salad leaves, fresh watercress, 1 tsp olive oil, 2 tablespoons lemon juice, 1 tsp hot mustard, pepper, salt, served with 2 Sch. Whole wheat bread (60 g), 2 thin slices prosciutto (20g) Preparation: lettuce leaves and watercress on a plate. For the dressing, mix lemon juice, oil, mustard and spices. Evening Snack 1 apple Daily Schedule 22 - Basil Spaghetti Breakfast Apple muesli 1 apple, 3 tbsp rolled oats (30 g), 1 cup (150 g) low-fat yogurt, cinnamon, coffee or tea (fruit or herbal tea to taste)

In the morning Tomato bread 1 Sch. Whole wheat bread (60 g), 1 tsp diet margarine, sliced 1 tomato, chopped chives Lunch Basil spaghetti, tomato salad 75 g whole-wheat spaghetti, 1 pinch salt, 1 tablespoon olive oil, 1 / 2 clove of garlic, some basil leaves, 1 tablespoon grated Parmesan cheese For the salad: 2 large tomatoes, sliced, 1 small. Spring onion into rings, 1 tsp olive oil 1 tablespoon balsamic vinegar, pepper, salt Preparation: cook spaghetti al dente according to package directions. Heat oil in a pan. Saut finely chopped garlic. Strained add noodles. Stir in minced basil. Serve with Parmesan. There are tomato salad. Afternoon Vitamin Drink 200 ml of fruit tea, 100 ml multivitamin juice, 1 tablespoon lemon juice Dinner Cheese salad with radishes 75 g hard cheese 30% fat in dry matter kl into strips, some radishes into strips, 1. chopped pickled cucumber, 1 small. finely chopped onion, 1 tbsp chopped herbs, a pinch of sweet mustard, 1 tablespoon cider vinegar, 1 teaspoon soy oil, pepper to 2 Sch. Whole wheat bread (60 g) Preparation: stir together the dressing, mustard, vinegar, oil and pepper. Cheese with radishes, cucumber and onion mix. Fold in the dressing. Garnish with the herbs. Evening Snack 2 Kiwi Daily Schedule 23 - cod with sesame potatoes Breakfast Strawberry Muesli 200 g strawberries (possibly frozen), 3 tablespoons of rolled oats (30 g), 1 cup (150 g) low-fat yogurt, 1 tablespoon chopped almonds, coffee or tea (fruit or herbal tea to taste) In the morning Cheese bread with radishes 1 Sch. Whole wheat bread (60 g), 1 Sch. (25 g) cheese 30% fat in dry matter, some radishes Lunch Cod with sesame potatoes, turnips and mustard dip 320 g potatoes, 125 g cod fillet, 1 tbsp lemon juice, salt, pepper, 3 teaspoons soy oil, 1 small turnip diced, 1 tsp diet margarine, 1 tablespoon chopped parsley, 1 tablespoon sour cream, 1 teaspoon medium-hot mustard, 1 tsp sesame seeds Preparation: Boil potatoes and peel. Kohlrabi saut in margarine, Pour some water, finish cooking. Season with salt, pepper and parsley. Sour fish, and season, in 2 tsp oil fry gently on both sides. Potatoes into quarters and fry in a nonstick pan with 1 teaspoon of oil with the sesame seeds. For the dip mix cream and mustard.

Afternoon 150 g pineapple Dinner Potato salad with carrots 320 g waxy potatoes, sliced 2 large carrots, 1 small. Spring onion into rings, 1 / 2 cup instant vegetable broth, pepper, 1 teaspoon wheat germ oil, 1 tablespoon white wine vinegar, 1 tablespoon sour cream Preparation: Boil potatoes, peel, cut into slices. Carrots in the vegetable cook until al dente. Mix the cooking liquid with vinegar, pepper, oil and cream. Mix with the potatoes, carrots and onion. The salad to taste. Abensnack Strawberry buttermilk 150 ml butter milk, 100 g of crushed strawberries (possibly frozen) Daily Schedule 24 - jacket potatoes with watercress Quark Breakfast Bread, jam, ham, Vitamin Schorle 1 Sch. Whole wheat bread (60 g), 1 tsp diet margarine, 1 teaspoon jam, 25 g lean ham, 50 ml multivitamin juice, mineral water, coffee or tea (fruit or herbal tea to taste) In the morning Raw vegetables, herb bread 1 / 2 kl. Cucumber, grated, some radishes into strips, 1 teaspoon wheat germ oil, vinegar, pepper, salt, plus 1 Sch. Whole wheat bread (60 g), 1 tablespoon skim ricotta, chopped herbs Lunch Jacket potatoes with watercress Quark, tomato salad 300 g waxy potatoes, 100 g fat curd, 1 tsp mineral water, fresh watercress, salt, 2 large Tomten sliced, 1 small. Spring onion into thin rings 1 tablespoon olive oil, balsamic vinegar, pepper Preparation: Boil potatoes, peel them. Quark with mineral water until creamy. Kresse chop, fold. Season to taste. Tomato and onion on a plate. For the dressing, mix vinegar, oil and pepper. Afternoon Lemon tea, biscuits Lemon to taste, in addition 4 cereal biscuits (20 g) Dinner Rice pudding with fruit 40 g rice, 100 ml low-fat milk, 50 ml cream, Mark 1 / 2 vanilla pod, 1 pinch salt, 1 teaspoon lemon juice, 2 apricots in columns, 100 g thawed frozen raspberries, lemon balm, for garnish Preparation: milk, cream and a pinch of salt to a boil. Stir in rice and vanilla, leave on low heat soak about 20 minutes, stirring regularly. Season with lemon juice. Fold in fruit pieces. Garnish with lemon balm. Evening Snack Raspberry Buttermilk 200 ml butter milk, 100 g of minced frozen raspberries Daily Schedule 25 - chicken and vegetable pan Breakfast

Apple muesli 3 tablespoons of rolled oats (30 g), 1 apple in columns, 150 ml of buttermilk, 1 teaspoon chopped almonds, coffee or tea (fruit or herbal tea to taste) In the morning Ham sandwich with cucumber 1 Sch. (60 g) whole wheat bread, 1 Sch. (25 g) lean cooked ham, this quarter cucumber, sliced Lunch Chicken and vegetable pan, rice 100 g chicken breast fillets, 2 tsp soy oil, sweet paprika, 1 carrot into strips, 1 / 2 yellow bell pepper into strips, 1 / 2 kl. Zucchini into strips, 1 small. finely chopped spring onions, 100 ml Instant chicken broth, 1 tablespoon sour cream, salt, pepper, 1 tablespoon chopped parsley, 65 g brown rice Preparation: Cook rice. Meat into cubes, fry in a nonstick pan with 1 teaspoon spice oil, remove. Onion and vegetables in remaining oil until crisp. Pour in broth, all boil switch back. Cream, stir in meat and parsley. Afternoon 2 Kiwi Dinner Salad plate, bread cress 100 g of iceberg lettuce into strips, 1 / 2 yellow bell pepper into strips 1 tomato, quartered, 1 / 4 kl. Cucumber slices, 1 tablespoon olive oil, red wine vinegar, pepper, salt, chopped herbs, served with 2 Sch. Whole wheat bread (60 g), 1 tsp curd cheese, fresh watercress Method: cleaned and shredded vegetables on a plate. For the dressing, mix vinegar, oil and spices. Drizzle over the salad. Garnish with herbs. Evening Snack 150 g pineapple Daily Schedule 26 - herb meatballs Breakfast Strawberry Muesli 3 tablespoons of rolled oats (30 g), 200 g strawberries (possibly frozen), 1 cup (150 g) low-fat yogurt, coffee or tea (fruit or herbal tea to taste) In the morning Paprika bread 1 Sch. Whole wheat bread (60 g), 1 tsp diet margarine, 1 / 2 kl. red bell pepper into strips, watercress Lunch Vegetable gratin, bread 1 / 2 kl. Zucchini slices, 1 boiled potato (80 g) sliced, 2 tomatoes sliced, Salt, pepper, oregano, 3 tablespoons grated Parmesan, 1 teaspoon olive oil to 90 g of whole grain bread Preparation: potato, zucchini and tomato slices in layers like shingles to a dish. Sprinkle with salt, pepper, oregano. Cheese and oil onto it. At 200 C for about 20 minutes over bake. Afternoon 1 apple

Dinner Herb meatballs, red pepper dip, baguette 100 g lean ground beef, 1 teaspoon of low fat curd cheese, 1 / 2 kl. Onion, 1 tablespoon chopped parsley, 1 pinch of sep. Thyme, salt, pepper, paprika powder, 1 tsp soy oil, 1 / 2 kl. red bell pepper, finely diced 1 tablespoon sour cream, paprika, plus 120 g of whole-grain baguette Preparation: meat with cheese, onion, herbs and spices and knead. Meatballs and fry in a pan coated in oil. For the dip cream with diced peppers and powder mix. Evening Snack 200 g strawberries (possibly frozen) Daily Schedule 27 - fish fillet with vegetables Breakfast Baguette, jam, Camembert 75 g of whole grain bread, 1 tsp diet margarine, 1 teaspoon of jam, 25 g Camembert 30% fat, coffee or tea (fruit or herbal tea to taste) In the morning Zucchini Raw 1 / 2 zucchini, thinly chopped, vinegar, 1 teaspoon olive oil, salt, pepper, 1 teaspoon toasted pine nuts, 60 g whole-grain baguette Lunch Fish dish with vegetables, rice 65 g brown rice, 125 g salmon fillet, 1 thin leek, 1 carrot, 1 / 2 zucchini, 1 tbsp soy oil, 1 cup of instant vegetable stock, salt, pepper, finely chopped dill, juice of 1 / 2 lemon, 2 tablespoons sour cream Preparation: Cook rice. Clean fish. Vegetables into strips. Add the leeks in the oil fry until soft, rest of vegetables, Pour in broth. Place fish on top, cook covered over low heat for 20 minutes. Season to taste. Mix the cream with lemon juice, dill, salt and pepper. Afternoon 1 kiwi, 2 cereal biscuits (10 g) Dinner Cheese baguette with tomatoes and radishes 120g wholemeal bread, 1 tsp diet margarine, 25 g Camembert 30% fat, 1 tomato, sliced, a few radish slices, pepper Preparation: Halve the bread, thinly spread with margarine. Top with cheese, tomatoes and radishes. Evening Snack 1 apple