Breakfast

- Cereals (preferably wholegrain) with a cup of skim milk even with low fat yogurt

- Oats with skim milk

- Fruit salad and coffee or 3 eggs (only a whole) with a slice of whole wheat bread and coffee or tea with honey

in between 10.00-11.00

1-2 fruits or smoothies or a small fruit yogurt low fat or 2 slices whole wheat bread with turkey and cheese

Lunch

Combination of proteins and carbohydrates / one of each type of food

proteins

Chicken breast, turkey breast, swordfish, cottage cheese, shrimp, cod, fish, tuna, legumes (beans, lentils with rice, chickpeas), pork tenderloin, Soybeans, scrambled eggs (4-5 eggs only one yolk in the pan without oil just a little olive oil on a tissue and just spend the pan), steaks, crab, all these boiled or grilled or baked without oil with only a little water, stuffed (combination of carbohydrates and protein if you have minced through)

Carbohydrates

Baked potato, sweet potato, pumpkin, corn, fat free yogurt, barley, oatmeal, brown rice, fruits (melon, apple, orange), wholemeal bread, rice, pasta (all types / simply cooked in water with a little salt) , 1-2 potatoes boiled or baked in the oven, noodles, cereals, nuts, etc.

Simple - Vegetables

Salads with cold vegetables or boiled

Cold / lettuce (all kinds) artichoke, celery, arugula, cabbage, spinach, onions, carrot, cucumber, tomato, peppers (all colors), mushrooms, broccoli, etc.

Boiled or grilled / zucchini, eggplant, corn, peppers, spinach, mushrooms, peas, green beans, cauliflower, cabbage, artichoke, Brussels sprouts, broccoli, zucchini, etc.

A tablespoon of olive oil in the salad a little lemon or vinegar and a little salt

in between14.00-16.00

1-2 fruit or a small fruit yogurt or a smoothies, a small Wholemeal toast with turkey and diet cheese with lettuce and tomato, etc.

Dinner

Same as lunch but with less carb. Best protein and vegetables combined.

General tips:

Spices unlimited (stimulating the metabolism)

A couple of glasses of red wine (not very often)

If you take too long to go to sleep yet no fruit is recommmended

Plenty of water throughout the course of the day 3-4 large bottles. Especially in summer (better functioning urinary tract and / visit the toilet more)

Source: Παντελής Αχιλλέως - Certified Personal Trainer, Nutritionist