- raw vegetables or green salad
- beef, chicken… + rice/pasta/green vegetables
- yogurt without sugar or low-fat cheese
. Afternoon snack
- 1 or 2 pieces of fruit (or portion of dried fruit)
- Dark chocolate
. Dinner
- small portion of raw vegetables or green vegetables
- fish/white meat or 0% yogurt/dairy products
or grains + legumes (whole wheat, bulgar,
quinoa + lentils, split peas …)