Continental breakfast:

Hot or Cold Cereal

3/4 cup of milk with half a cup of cereal (whole wheat, corn flakes, plain oatmeal)

Healthy Breakfast

3 tbsp. of Greek yogurt with some fresh fruit

Tea or coffee

(can be sweetened with Stevia or Xylitol).

Grilled chicken with cherry tomatoes:

Fry 1/3 of a chicken breast cut in small pieces on a non-stick pan and season to your flavor. Serve with cherry tomatoes.

Stuffed tomatoes:

Fry on a non-stick pan 3 ounces of fat-free ground beef adding onion, garlic, spices, water, and the inside of 2 middle-sized tomatoes. Stuff the tomatoes and bake for 20 minutes sprinkling them with water.

Halibut with steamed broccoli:

Steam or grill 4.5 ounces of halibut fish, season to taste, add some lemon juice or fish sauce. Cook young beet leaves or broccoli.

Chicken or shrimp soup:

with carrots and onions. Boil chicken or shrimp with vegetables, season to taste.

Lentil & tomato Soup:

Lentil soup cooked with tomato chunks, bay leaf, garlic, salt, and pepper. Add your thumb’s size of feta cheese.

Salad with shrimps:

Boil 3 ounces of shrimps. Shred 2 cups of romaine lettuce, add garlic salt, lemon juice, herbs. Add the boiled shrimps.

Grilled chicken breast skewer with cucumber salad:

(4 ounces of meat) with bell pepper and onion. Cucumber salad (2 cups) with some apple cider vinegar and garlic salt.

Caesar's salad:

combine romaine lettuce with grilled chicken, and sprinkle with lemon juice.

Turkey wrap:

turkey breast, lettuce, bell pepper, mustard, and lemon juice wrapped in tortilla bread.

Tuna salad:

with cherry tomato, cucumber, lettuce, lemon juice, and salt.

Pita bread with chicken:

 1 medium pita bread, filled with ½ chicken breast in pieces, ½ grated apple and 1 tablespoon of strained yogurt (2% fat).

Vegetarian Pate:

½ cup cooked lentils melted with 2 tablespoons nuts and 1 tablespoon olive oil. Serve with 4 whole grain crackers and 4 large olives.

Club salad:

iceberg lettuce with 2 slices of turkey, 10 cherry tomatoes, 1 slice of bacon in chunks and 1 tablespoon of light mayonnaise, 5 pita bread chips – 255 calories.

Sandwich with grilled vegetables:

1 roasted pepper and 2 slices of roasted eggplant with 1 slice of provolone cheese in 2 slices of wholemeal bread.

Tortilla with shrimps and avocados:

1 wholemeal tortilla with 6 boiled shrimp in pieces, ¼ avocado, cucumber slices, 1 tbsp strained 2% fat yoghurt, 8 olives, a little lemon, salt and pepper for flavor – 375 calories.

Coconut:

Mixed green salad with ½ chicken breast mixed with 1 tablespoon light mayonnaise, 1 tablespoon of pistachios and ½ cup pomegranate.

Spicy chick peas with tuna:

1 tin of tuna canned in brine (drained) with ½ cup boiled chickpeas and cayenne pepper on lettuce leaves.

Curry egg salad:

Mix 2 boiled eggs with 2 tablespoons of drained 2% fat yogurt and 1 tablespoon of curry powder served with 3 whole-wheat crackers.