2/2

2 cups coffee w/ milk (approx. 1 cup total)

20 min. yoga

3 x 45 sec. bike climbs

fresh fruit salad + fresh juice

2 slices whole wheat bread w/ tuna salad (tuna + 1 tbsp mayo)

1/8

2 cups coffee w/ milk (approx. 1 cup total)

2 slices whole wheat toast w/ scrambled eggs

12 oz lightly sweetened juice

pasta w/ tomato sauce + milk

1 piece carrot cake

white rice w/ tuna sauce (1/2 can tuna, 1/3 cup light creme fresh 15%), milk

31/1

2 cups coffee w/ milk

1 banana, 2 slices bread w/ cream cheese

12 oz. juice

1 wheat tortilla + cheese

12 oz. juice

grilled salmon w/ sour cream sauce, boilrd potatoes, salad w/ vinagrette

30/7

2 cups coffee w/ milk (approx. 1 cup total)

20 min. yoga

3 x 45 sec. bike climbs

fresh fruit salad + fresh juice

1/2 bagel w/ very little cream cheese

grilled salmon, bulgar w/ 1 tbsp. tzatziki

1 cup juice, 2 colas

3 slices of bread w/ cream cheese

29/7

2 cups coffee w/ milk (approx. 1 cup total)

20 min. yoga

3 x 45 sec. bike climbs

fresh fruit salad + fresh juice

pizza

long, slow bike ride

9 piece sushi

28/7

2 cups coffee w/ milk (approx. 1 cup total)

2 slices toasted whole wheat bread w/ avacado & tomato + mayonaise

fresh fruit juice

pasta + 1 soy schnizel w/ tomato sauce

27/7

2 cups coffee w/ milk (approx. 1 cup total)

1/3 cup lightly sweetened yogurt w/ fresh fruit

pasta w/shrimp & vegetables

sushi (9 pieces; salmon, shrimp, avacado)

1/2 cup lightly sweetened yougurt

26/7

2 cups coffee w/ milk (approx. 1 cup total)

20 min. yoga

3 x 45 sec. bike climbs

fresh fruit salad + fresh juice

3 slices whole wheat bread w/ peanut butter

baked salmon file w/ new potatos + 1/2 cup light creme fresh (15%)

1 cup lightly sweetened yougurt

25/7

2 cups coffee w/ milk (approx. 1 cup total)

1 small cinnamon bun

fried rice w/ shrimp & vegetables

ravioli + 1/2 soy schnizel w/ tomato sauce

24/7

2 cups coffee w/ milk (approx. 1 cup total)

Fresh fruit salad

1 piece raspberry tart w/ vanilla cream (egg yolks, cooking cream 15%, sugar, milk)

macaroni + a few soy "meatballs"

20 min. yoga

2 pieces homemade pizza with chanterelle mushrooms and eggplant

23/7

2 cups coffee w/ milk (approx. 1 cup total)

20 min. yoga

1 x 3 bike climbs at 45 sec. each w/ 2-3 min. rests between.

fruit salad (strawberries, nectarin, banana, red currents) + 1/4 cup [pasteurized] fruit juice

3 slices whole wheat bread

2 soy sausages + macaroni 'n cheese + 1 cup milk

1 pint fresh cherries

risotto w/ chanterelle mushrooms (made w/ 1/4 cup grated cheese + 1/4 cup cooking cream 15%)

22/7

2 cups coffee w/ milk (approx. 1 cup total)

20 min. yoga

1 x 3 bike climbs at 45 sec. each w/ 2-3 min. rests between.

fruit salad (strawberries, nectarin, banana, red currents) + 1/4 cup [pasteurized] fruit juice

1 banana

10 k bike ride, slow

2 soy sausages w/ 10 oz. Heinz beans

Lax, steamed shrimp, small piece of quiche + salad

unsugared oat cereal w/ milk & lightly sweetened yougurt

21/7

2 cups coffee w/ milk (approx. 1 cup total)

20 min. yoga

1 x 3 bike climbs at 45 sec. each w/ 2-3 min. rests between.

fruit salad (strawberries, nectarin, banana, red currents) + 1/4 cup [pasteurized] fruit juice

oatmeal porridge (1/3 cup dry) w/ 1 apple + light cream

1 crepe w/ strawberries + light cream

Haloumi burger + rattatouille

7/20

2 cups coffee w/ milk (approx. 1 cup total)

water

1 banana + 1/2 cup sweetened fruit yogurt

cheese ravioli w/ pesto sauce, 1 american pancake w/ maple syrup, 1 cup 2% milk

2 nectarines

1 1/2 soy burger w/ cheese on white bun, ratatoille (eggplant, zuccini pepper, tomatoe olive oil), 1 cup 2% milk

2 small scoops ice cream

1 small bowl unsweetened oat cereal w/milk

NO EXERCISE TODAY

19/7

2 cups coffee w/ milk (approx. 1 cup total)

20 min. yoga

1 x 3 bike climbs at 45 sec. each w/ 2-3 min. rests between.

fruit salad

2 American pancakes (= 1/4 cup white flour, 1 1/2 ägg, 1/4 cup yogurt) w/ maple syrup, 1/2 cup cottage cheese

1 banana w/ peanut butter

yoga tea w/ a little honey

7/17-18

7/17

2 cups coffee w/ milk (approx. 1 cup total)

water

20 min. Kundalini yoga, followed immediately by 3 x 5 bike climbs, 90 sec. each with rest between the reps of 5.

fruit salad

2 tunafish sandwiches on whole wheat, little mayo

water

short bike ride

fried rice w/shrimp and vegetables

short bike ride

1/2 cup unsweetened oat cereal w/ milk & lightly sweetened yogurt

7/18

2 cups coffee w/ milk (approx. 1 cup total)

20 min. yoga

fruit salad

1 x 3 bike climbs at 45 sec. each w/ 2-3 min. rests between.

3 sandwiches of ecological peanut butter on one slice of whole wheat + 1 cup milk

pasta w/ pesto (1 1/2 portions) & fried (butter/olive oil) zuccini