Breakfast:

• 1 cup of skimmed milk (240 cc)
• ½ cup of cereals or 2 pieces of wholegrain wheat toast
• 30 g skimmed cheese
• 1 fruit juice (200 cc)

Lunch:

• Boiled or steamed vegetables (200 g) with a small potato (50g)
• 80-90 g chicken (without skin) or 125 g fish (prepared without fats)
• Fruit (100g)

Snack:

• 1 skimmed yoghourt (125 g)
• 1 piece of fruit (100 g)

Dinner:

• 1 salad dish (200 g)
• 90-100 g white fish
• 1 piece of fruit (100 g)
• 1 cup of skimmed milk or 1 skimmed yoghourt (it can be taken either mornings, lunch or dinner time)

Total daily oil: 2 soup spoons (20 cc)
Total daily water: at least 1.5 l

Nutritive composition:

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