Breakfast 390 cals
Wm bread (4 small) with nut tofu and tomato (1)
Wm crisp bread (1) with pesto

Lunch 250 cals
Plain yogurt with granola, hazelnuts, cranberries and cinnamon

Snack 280 cals
Granola, banana (1), hazelnuts, milk, cinnamon

Dinner 360 cals
Tofu scramble- nut tofu, egg whites (2), soy beans, corn, green onion (1)
Red cabbage

Snack 150 cals
Soy beans and cranberries

Total 1430 cals

Breakfast 385 cals
Wm bread (2 small) with nut tofu and soy beans
Plain yogurt with granola, nuts, cranberries and cinnamon
Banana (1)

Drinks 175 cals
Protein shake- whey protein powder, banana (1), milk, water, cinnamon

Snack 220 cals
Wm bread (2 small) with nut tofu and soy beans

Lunch 300 cals
Plain yogurt, granola, hazelnuts, cranberries, cinnamon

Dinner 330 cals
Scrambled egg whites (2) with nut tofu, tomato (1), corn, soy beans and green onion (2); red cabbage

Snack 155 cals
Soy beans

Total 1565 cals

Breakfast 325 cals
Wm/pumpkin seed bread (2 small) with margarine, nut tofu and soy beans
Wm/pumpkin seed bread (1 small) with margarine and homemade apricot jelly

Snack 330 cals
Plain yogurt with granola, hazelnuts, cranberries and cinnamon

Lunch 370 cals
Brown rice with nut tofu, green onion (1), corn, soy beans and scrambled egg white (1)

Dinner 245 cals
Plain yogurt with granola, hazelnuts, cranberries and cinnamon

Drinks 195 cals
Protein shake- whey protein powder, milk, water, banana (1), cinnamon

Total 1465 cals

Breakfast 235 cals
Granola, nuts, banana (1), milk, cinnamon

Lunch 235 cals
Scrambled egg whites (2) with green onion (1), tomato (1), pesto on wm tortilla (1)

Snack 385 cals
Plain yogurt, granola, hazelnuts, walnuts, cranberries, cinnamon

Snack 360 cals
Wm bread (2 small) with margarine and homemade apricot jelly
Wm bread (1 small) with margarine, nut tofu and soy beans

Dinner 190 cals
Tofu scramble- nut tofu, egg white, corn, soy beans, green onion (1)

Drinks 115 cals
Milk (1)

Total 1520 cals

Breakfast 380 cals
Granola, nuts, banana (1), cinnamon, milk
Wm/nut bread (1 medium), margarine, homemade apricot jelly

Lunch 395 cals
Brown rice, soy beans, corn
Tofu egg scramble- nut tofu, egg whites (2), corn, green onion (1)

Snack 320 cals
Plain yogurt, granola, hazelnuts, cranberries, cinnamon

Snack 160 cals
Banana (1) with homemade peanut butter

Dinner 300 cals
Wm/pumpkin seed bread (1 small) with pesto and nut tofu
Wm/nut bread (2 small) with homemade apricot jelly

Total 1555 cals

Breakfast 360 cals
Wm/pumpkin seed bread (2 small) with pesto and nut tofu
Wm/pumpkin seed bread (1 small) with margarine and homemade apricot jelly

Lunch 235 cals
Plain yogurt with granola, hazelnuts, cranberries and cinnamon

Snack 365 cals
Wm crisp bread (2) with pesto and nut tofu
Apple fruit bar (1)

Snack 185 cals
Sunflower seeds, soy beans, pumpkin seeds, dried cranberries

Dinner 365 cals
Granola, nuts, milk, cinnamon

Total 1510 cals

Breakfast 405 cals
Granola, nuts, banana (1), milk, cinnamon
Wm bread (1 small), margarine, homemade apricot jelly

Drinks 225 cals
Protein shake- water, milk, whey protein powder, banana (1)

Lunch 185 cals
Salad- chinese cabbage, corn, pearl onions, nut tofu, homemade dressing

Snack 305 cals
Plain yogurt, granola, hazelnuts, cranberries, cinnamon

Dinner 325 cals
Frittata- egg whites (2), egg yolk (1/2), low-fat curd, tomatoes (2), green onion (2), leeks (2), olive oil

Total 1445 cals

Breakfast 285 cals
Granola, nuts, banana (1), milk, cinnamon

Snack 175 cals
Banana (1) with homemade peanut butter

Lunch 290 cals
Healthy pizza- tortilla (1), pesto, green onion, corn, mozzarella

Snack 235 cals
Plain yogurt, granola, hazelnuts, cranberries, cinnamon

Snack 210 cals
“Raw tacos”- chinese cabbage, nut tofu, kohlrabi, green onion, pesto

Dinner 275 cals
Wm bread (2 small) with margarine and nut tofu
Wm bread (1 small) with margarine and homemade apricot jelly

Total 1470 cals

Breakfast 330 cals
Wm bread (2 small) with pesto, nut tofu and kohlrabi
Banana (1) with homemade apricot jelly

Snack 215 cals
Plain yogurt with cereal, oat flakes, cranberries and cinnamon

Lunch 460 cals
Wm rice, pesto, corn
Apple fruit bar (1)

Dinner 230 cals
Cereal, oat flakes, hazelnuts, cinnamon, milk

Pre-Workout 120 cals
Wm crisp bread (1)

Drinks 165 cals
Protein shake- whey protein powder, milk, water, homemade peanut “butter”

Total 1520 cals

Breakfast 275 cals
Scrambled egg whites (2), rocket, tomato (1), green onion (1) and pesto on tortilla (1)

Lunch 265 cals
Plain yogurt, cereal, spelt flakes, cranberries, cinnamon

Snack 385 cals
Wm bread (3 small), pesto, nut tofu, kohlrabi

Dinner 425 cals
Cereal, milk, walnuts, banana (1), cinnamon

Drinks 180 cals
Freshly squeezed orange juice- oranges (2), water
Protein shake- whey protein, milk, water, cinnamon, natural cocoa powder

Total 1530 cals

Breakfast 345 cals
Wm bread (2) with pesto, nut tofu and kohlrabi
Apple fruit bar (1)

Lunch 260 cals
Plain yogurt with homemade apricot jelly, spelt flakes, cranberries and cinnamon

Snack 70 cals
Kohlrabi with organic veggie spread, pearl onions

Snack 290 cals
Wm bread (2) with margarine, homemade apricot jelly and banana (3/4)

Dinner 370 cals
Quinoa with vegetable stir-fry, cashews and soy sauce

Total 1335 cals

Breakfast 285 cals
Weetabix (3) with milk, water, natural cocoa powder and cinnamon

Snack 435 cals
Wm bread (3 small) with margarine, homemade apricot jelly and banana (1)
Apple fruit bar (1)

Lunch 255 cals
Scrambled egg whites (2), rocket and pesto on tortilla (1)

Snack 240 cals
Plain yogurt with spelt flakes, cranberries and cinnamon

Dinner 260 cals
Homemade kohlrabi patties with cooked mirepoix

Total 1475 cals

Breakfast 335 cals
Wm bread (2 small) with margarine and homemade apricot jelly
Banana (1)

Lunch 310 cals
Plain yogurt, spelt flakes, walnuts, cranberries, cinnamon

Snack 285 cals
Scrambled egg whites (2) with rocket and tomato in tortilla (1) with pesto
Apple fruit bar (1)

Dinner 360 cals
Healthy pancakes (2) with homemade apricot jelly, banana (3/4) and walnuts

Drink 70 cals
Milk (1)

Total 1360 cals

Breakfast 230 cals
Scrambled egg whites (2), tomato (1), rocket, pesto, tortilla (1)

Snack 245 cals
Plain yogurt, spelt flakes, cinnamon, cranberries, almonds

Lunch 305 cals
Cereal, spelt flakes, banana (1), cinnamon, brazil nuts (3) and milk

Snack 375 cals
Wm mini pretzels (3) with organic veggie spread
Wm bread (2 small) with margarine and homemade apricot jelly

Dinner 290 cals
Nut tofu, corn, garlic, scrambled egg white (1) and red cabbage

Total 1445 cals

Breakfast 285 cals
Wm bread (3 small) with scrambled egg whites (2), tomato and rocket

Snack / Drink 115 cals
Banana milkshake- banana (1), water, milk, cinnamon, natural cocoa powder

Lunch 480 cals
Healthy pancakes with homemade apricot jelly and banana (1)

Drinks 70 cals
Milk (1)

Snacks 350 cals
Wm bread (3 small) with ogranic veggie spread, nut tofu and rocket

Dinner 250 cals
Plain yogurt with spelt flakes, cranberries, almonds and cinnamon

Snack 170 als
Mini wm pretzels (3) with organic veggie spread

Total 1720 cals