Breakfast

  • Make a citrus mixture from the juice of 1 orange and 1 lemon or lime. Include 1 sandwich with 20+ cheese spread.
  • Spoon 2 tablespoons of granola and 1 teaspoon of honey into a bowl of biogarde.
  • Spread 2 whole grain rusks with 20+ cheese and radish slices. Include half a grapefruit.
  • 2 Slices of whole wheat bread with cheese spread and slices of cucumber and a cup of tea.
  • A bowl of low-fat yogurt with granola and 1 apple.
  • 1 whole grain rusk with honey and 1 sandwich with 20+ cheese and tomato slices and 1 glass of semi-skimmed milk.
  • 1 Brown sandwich with jam and 1 apple.
  • Granola roll without toppings and 1 glass of orange juice.
  • Make a fruit salad of 1 small apple, 1 tangerine, and 1 small pear. Spoon on 2 tablespoons of biogarde and a little honey.
  • Toast 2 brown sandwiches. Spread 1 with 30+ cheese and tomato and spread the other sandwich thinly with jam.
  • Spread 1 whole wheat crispbread with low-fat cheese spread and top with slices of cucumber. Also take 1 pear.
  • Spread 1 white sandwich with smoked meat and pear slices. Also take 1 slice of rye bread with 30+ cheese.
  • Cut a grapefruit in half and spoon it out. Include 1 currant bun.
  • 1 Whole wheat sandwich topped with smoked meat and slices of cucumber. Include 1 glass of buttermilk or semi-skimmed milk.
  • 1 Whole wheat sandwich with slices of boiled egg. Also take 1 apple.
  • 1 crispbread with cottage cheese and 1 container of low-fat yogurt.
  • 1 Brown sandwich with cottage cheese and watercress.
  • 2 Slices of crispbread with low-fat cheese spread and apple slices.
  • 2 rusks topped with banana slices.
  • Spread 1 rusk thinly with light cream cheese. Place slices of kiwi on top. Take 1 more rusk spread it also with light cream cheese and then top it with 1/4 cup of cress, season with salt and pepper. Drink 1 glass of buttermilk with it.
  • Orange yogurt with cereal: Peel 1 orange so thickly that the white skins are also off. Cut out the segments between the membranes. Stir in 1.5 dl. low-fat yogurt and 1/2 tablespoon honey. Place the orange slices inside and sprinkle with 2 tablespoons of cereal.
  • Toast with Hüttenkäse: Mix 3 tablespoons of Hüttenkäse with half a tablespoon of chopped parsley, pepper and salt. Toast 1 slice of whole wheat bread and top it with the mixture. Eat 1 boiled egg with it.
  • 1 large slice of melon, 1 toasted sandwich with smoked meat.
  • 2 Whole wheat crispbread buns, thinly spread with (diet) low-fat margarine, topped with apple slices, and sprinkled with cinnamon.
  • Spread 1 brown slice of bread with 1 teaspoon of margarine, top with 50 grams of chicken breast and 50 grams of chopped melon pieces.
  • Spread 1 brown sandwich with 1 teaspoon of margarine and top with 30 grams of 30+ camembert and slices of radish. Back to top

Lunch

  • Brown bun with lettuce, tomato and 1 boiled, sliced egg.
  • 2 Brown sandwiches with smoked meat and radish slices.
  • 2 Slices of rye bread with a salad of 100 grams of grated carrot, 100 grams of celery sweet and sour from a jar, half a diced cucumber and 1 tablespoon of piccalilli.
  • 1 Luxury sandwich such as a corn bun topped with roast beef and iceberg lettuce.
  • 1 Whole wheat pistolet with 20+ cheese, lettuce, tomato, and cucumber.
  • Spread 1 tiger ball thinly with peanut butter and a little bit of sambal. Top with slices of cucumber and alfalfa. Include 1 glass of semi-skimmed milk.
  • Make a salad of 5 stalks of celery, half a cucumber, 1 apple and 25 grams of 30+ cheese. Spoon in a sauce made of 2 tablespoons of yogurt, and little mustard, salt and pepper. Include 1 crispbread.
  • Top 1 Italian roll with iceberg lettuce, tomato slices and 1 sliced hard-boiled egg. Include 1 glass of buttermilk or semi-skimmed milk.
  • Top 2 slices of bread with fricandeau and slices of kiwi. Also have 1 cup of low-fat yogurt or semi-skimmed milk.
  • Spread 1 slice of bread with a little sandwich spread and place 1 slice of rye bread on top. Include 1 glass of tomato on vegetable juice.
  • Top 2 slices of bread with 1 banana sliced. Also include 1 bowl of low-fat cottage cheese.
  • 2 whole grain sandwiches with halvanaise and lettuce leaves.
  • Spread 1 brown bun with 1 slice of 30+ cheese and tomato slices.
  • Top 1 tiger bun with roast beef and celery sweet and sour from a jar.
  • 2 Whole wheat sandwiches with Hüttenkäse, tomato and basil.
  • A thick sandwich of 2 whole grain sandwiches topped with cheese, tomato and egg.
  • 2 Brown sandwiches topped with celery salad.
  • 1 Italian roll with tomato, mozzarella, and a leaf of lettuce.
  • 2 Whole wheat sandwiches, spread with mustard and topped with tomato slices.
  • 1 Whole wheat sandwich thinly spread with pate. Top with pickle slices and a slice of rye bread.
  • Spread 1 pistolet very thinly with halvanaise. Spread with lettuce and top with 2 tablespoons of tuna natural (from a can). Sprinkle with pepper.
  • A piece of baguette thinly spread with halvanaise and topped with plenty of lettuce and 2 slices of roast beef or smoked meat.
  • Spread 1 slice of crispbread thinly with mustard and top with 1 slice of Dutch goat cheese. Sprinkle with chives. Also spread 1 slice of crispbread thinly with cheese spread and top it with 1 slice of chicken breast. Drink a glass of buttermilk or fruit juice with it.
  • 2 Brown sandwiches with 30+ cheese, tomato slices and lettuce and 1 large apple.
  • 1 Large Italian roll with iceberg lettuce , slices of cucumber, slices of radish and slices of hard-boiled egg.
  • One quarter baguette with lettuce, roast beef or lean ham, celery sweet and sour . Include a fruit as well.
  • 2 Brown sandwiches with lettuce, smoked meat and slices of cucumber. Tea and 1 pear.
  • Sandwich of 2 brown slices of bread, thin layer of (diet) halvarine, 1 slice of 20+ cheese, and half a banana. Can also be eaten cold as a sandwich. Back to top

Dinner

  • Leek stew with curry: This is what you need for 2 people: 400 grams of potatoes, 1 herb bouillon tablet, 500 grams of sliced leeks, 2 teaspoons of curry powder, 3 tablespoons of curry sauce, 150 grams of sliced fricandeau, 1 can of peach slices in water, salt and pepper. How to make it: Peel and wash the potatoes. Heat them with 1.5 dl. water and the bouillon tablet. Cook them for about 20 minutes until tender. Mash them with the cooking liquid. Stir in the curry powder and a tablespoon of curry sauce. Mash in the leeks and let it heat through and through for five minutes. Spread the fricandeau with the rest of the curry sauce. Place a slice of peach on each slice and roll up. Season the stew with salt and pepper. Place the fricandeau rolls on top.
  • Mihun which you can have a scoop more of: This is what you need for 2 people: 150 grams of mihun, 200 grams of winter carrot, 200 grams of zucchini, 1 red Spanish pepper, 3 spring onions, 150 grams of steak, 4 teaspoons of tandoori spices, 2 teaspoons of oil. How to make it: Put the noodles in a colander. Pour a liter of boiling water over it and drain. Wash all the vegetables and cut them small. Cut the steak into strips. Spoon in the tandoori spices. Heat the oil. Fry the steak for about three minutes. Add the vegetables and sauté for another two minutes. Spoon in the noodles and heat for another five minutes.
  • Vegetable chicken pan: Slice a chicken breast of about 75 grams. Clean and chop a green or yellow bell bell pepper, 1 small zucchini, 100 grams of carrots and a spring onion. Brown the chicken in 1 teaspoon of oil on both sides. Add the vegetables and simmer for five minutes. Add pepper, salt and soy sauce to taste and sprinkle with fresh thyme. Eat a whole grain cracker with it.
  • Vegetarian pasta: Boil 40 grams of (ribbon) pasta in plenty of salted water. Clean and chop small: 100 grams of tomatoes, 1 onion and a clove of garlic. In 1 tablespoon of olive oil, fry the onion and garlic and add the tomato pieces and 100 grams of frozen peas. Briefly fry the vegetables. Season with a teaspoon of balsamic vinegar, pepper and salt. Drain the pasta and mix in the vegetables, along with 1 tablespoon of chopped fresh basil. Sprinkle with a tablespoon of grated Parmesan cheese. Have a fried egg with it.
  • The Ham – bell bell pepper dish: Clean and chop small 1 green, half a red and half a yellow bell bell pepper and 1 onion. Sauté the vegetables in 1 teaspoon of margarine for about 5 minutes. Add 1 small can of corn and 75 grams of cooked ham in pieces. Stir in 1 tablespoon of crème fraîche. Season to taste with salt and pepper. Delicious with a whole wheat cracker.
  • Redfish on a vegetable bed: Rub 75 grams of redfish fillet with salt and pepper and lemon juice. Clean and cut 125 grams of carrots, 125 grams of kohlrabi and 1 spring onion small. Sauté the vegetables in a teaspoon of margarine. Place the fish on top of the vegetables and steam for about 10 minutes until tender. Garnish the dish with chopped fresh dill. Include 150 grams of potatoes.
  • Pork fillet with tomato and zucchini: Clean and chop 1 tomato and 1 zucchini. Fry 100 grams of pork fillet in 1 teaspoon of oil for 2 minutes on each side. Add tomato, zucchini and 100 grams of corn (can) and cook for a few minutes. Season to taste with salt and pepper. This is very tasty with about 150 grams of mashed potatoes.
  • Meatball with mashed potatoes: Mix 100 grams of beef tartare with 1 tablespoon of cottage cheese, salt, pepper and paprika. Shape it into a ball. Clean and chop a carrot and an onion small. Fry the meatball and vegetables in 1 teaspoon of oil. Make 1 serving of mashed potatoes (without milk) according to the instructions on the package and eat it with the meatball. Include 150 grams of peas.
  • Rice with mushrooms: Boil 40 grams of white rice in salted water. Clean 200 grams of mushrooms and cut them in half. Clean and slice 50 grams of spring onion. Sauté the vegetables in 1 teaspoon margarine for 4 to 5 minutes. Add salt and pepper to taste and stir in 1 tablespoon of crème fraîche. Drain the rice. Spoon the rice onto a plate, divide the vegetables on top and garnish with fresh chives. Include a piece of chicken or turkey breast of about 75 grams.
  • Potato sprout dish: Clean 200 grams of Brussels sprouts. Peel 125 grams of potatoes and cut them into cubes. Heat 1 teaspoon of margarine and briefly stew the Brussels sprouts and potatoes. Add half a cup of vegetable broth and cook for about 10 minutes. Include about 75 grams of cod fillet (prepared in the oven).
  • Plaice fillet with fennel: Rub 75 grams of plaice fillet with salt, pepper and lemon juice. Roll up the fish. Clean and cut small: 150 grams of fennel and 150 grams of zucchini. Fry the vegetables briefly in 1 teaspoon margarine. Add 250 grams of peeled tomatoes (canned) and season with salt, pepper and herbs. Let it stew for 5 minutes. Place the fish roll on top and cook for another 7 minutes. This is also very tasty with a serving of mashed potatoes.
  • Steak with capers: fry 1 steak (100 grams) in 1 teaspoon of oil. Sprinkle with salt and pepper. Heat 250 grams of peeled tomatoes with 1 tablespoon of capers. Add pepper, salt and spices to taste. Spoon the tomato caper sauce alongside the steak. Delicious with a few slices of baguette.
  • Pasta with chicken: cook 60 grams of (whole wheat) macaroni. Heat a teaspoon of oil. In this, fry a finely chopped onion, 75 grams of diced chicken breast and a zucchini in pieces. Add half a can of peeled tomatoes, basil and salt and pepper. Let it boil gently for 10 minutes. Spoon in the cooked macaroni.
  • Fish dish from the oven: Place 75 grams of cod fillet in an ovenproof dish. Cut one onion into rings and two tomatoes into slices. Put it on top of the fish. Place 150 grams of potato slices around the fish. Sprinkle everything with salt and pepper and a teaspoon of oregano. Very tasty with a tomato salad with low-fat yogurt dressing.
  • Potato casserole with mushrooms: Beat two tablespoons of light cream cheese and 1 egg with a dash of milk. Grease an ovenproof dish with a small amount of butter. Alternately layer 150 grams of potato slices and 200 grams of sliced mushrooms in the dish. Pour the egg mixture on top. Put it in a preheated oven at 200 degrees for about 20 minutes.
  • Rice with turkey/curry sauce: Cook 60 grams of unpolished rice according to the instructions on the package. Cook a turkey breast weighing about 75 grams in a little water with a bouillon tablet for 10 minutes. Cut the fillet into cubes. In a teaspoon of oil, fry 200 grams of bean sprouts with a teaspoon and a half of curry powder and a little soy sauce. Spoon in the turkey and simmer gently for about five minutes. Spoon it through the cooked rice.
  • Rice with tomato tartar sauce: Cook 60 grams of unpolished rice according to the instructions. Peel and chop an onion. Clean and chop five stalks of celery. Put a teaspoon of oil in the pan and fry the onion and a squeezed clove of garlic in it. Add 75 grams of tartar and fry until lightly browned. Add the celery and fry for a few more minutes. Stir in two dl. of strained tomatoes and half a teaspoon of paprika. Let the sauce simmer gently for five minutes. If the sauce is a bit too thick, stir in some water. Sprinkle the sauce with a tablespoon of grated 30+ cheese. Eat salad with it.
  • Make a fish packet: Preheat the oven to 200 degrees. On a piece of aluminum foil, place 75 grams of cod fillet, 1 yellow bell bell pepper in pieces, 1 onion in rings, 1 tomato in slices and 150 grams of (precooked) potato slices. Sprinkle everything with some basil and pepper. Drizzle with a little lemon juice. Fold the aluminum foil tightly on all sides and place it on a rack in the center of the oven. After about 25 minutes, the fish is cooked and everything is thoroughly warm. Make a little red lettuce with it.
  • Chicken breast Hawaii, rice and bean sprouts salad: Cook 50 grams of unpolished rice until tender according to the instructions on the package. Heat the grill on the highest setting. Rub a thin 75-gram chicken breast with curry powder, salt and pepper. Place it with a slice of pineapple under the grill and cook and warm for 10 minutes. Turn the fillet and pineapple occasionally. Pour boiling water over 200 grams of bean sprouts. Rinse with cold water, and drain. Make a sauce from a tablespoon of pineapple juice, 2 tablespoons of low-fat cottage cheese, half a teaspoon of curry powder, salt and pepper. Spoon the sauce through the bean sprouts.
  • Spaghetti bolognese: Cook 50 grams of spaghetti until tender according to the instructions on the package. Peel and chop 1 onion. Heat 1 teaspoon of oil in a pan and fry the onion in it. Peel a clove of garlic and squeeze it over it. Stir in 75 grams of minced beef, 1 teaspoon of Italian seasoning and half a teaspoon of paprika. Fry the mince until crumbly. Add a can of peeled tomatoes and 100 grams of coarsely chopped soup vegetables. Crumble half a bouillon tablet over it. Let it simmer gently without a lid on the pan for about 15 minutes. Season to taste with salt and pepper. Put the spaghetti on a plate and spoon the sauce on top. Sprinkle with 1 tablespoon of grated parmesan cheese. Back to top

In between

If you eat a healthy breakfast, a healthy lunch and a healthy dinner every day, there is enough room to have a snack 2 or 3 times a day while dieting. Even for snacks; there are low-fat and high-fat varieties. Would you like to opt for the low-fat variety, but have no idea what this is like? Then just choose something from the list below.

Portion of fruit, such as 1 apple, 1 pear, 2 tangerines, a small bowl of strawberries, etc. Note: Fruit also contains sugar, albeit the healthy variety of fruit sugar, but it too contains calories. If you are dieting, make sure you eat no more than three servings of fruit per day in total. To this you must also add the glasses of fruit juice. 1 Glass of juice is equivalent to 1 serving of fruit.

  • Have a thin slice of (whole wheat) gingerbread with your coffee or tea. Delicious for during the morning, and still pretty much fat-free.
  • 2 Tea bisquits, cinnamon bisquits, café noir cookies or candy cookies.
  • Try spreading a rice cake with jam, honey or apple syrup. This is nice and sweet for during the afternoon.
  • Delicious with a good movie, a cup of hot anise milk.
  • Try topping a whole wheat cracker with 1/4 sliced avocado, pepper and salt.
  • Take a slice of rye bread, spread it with 20+ cheese spread and put rings of olive on top.
  • Also very tasty around four o’clock is a cup of hot drinking broth.
  • 1 normal cookie such as a speculoos, a bastogne cookie, a chatterbox, a scholar’s cookie.
  • Five licorice.
  • A glass of tomato or vegetable juice with some pepper, salt, basil and Tabasco mixed in.
  • 1 bonbon, or an approximately equal-sized piece of chocolate.
  • Spicy snack: Spread 1 slice of crispbread with 25gr of low-fat yogurt and top with half a bunch of sliced radishes. Back to top

Very occasionally

Having a snack two or three times a day already makes losing weight much easier and also more fun. But if you could only choose from those, you wouldn’t last long. So you may also have an extra snack two or three times a week. So these examples are not for every day, but to treat yourself with once in a while.

  • A small bowl of light potato chips.
  • A small bowl of (cheese) popcorn.
  • A small bowl of Japanese mix (preferably without peanuts).
  • A small handful of nuts.
  • Half an egg roll with sambal.
  • A small bowl of salty sticks.
  • A few toasts with fish or fish salad.
  • A large cake, such as a treacle waffle or a glacé cake.
  • A flavored cup of coffee with a delicious pastry. (Take this at most once a week). Back to top