Recipes Phase 1

Recipes Phase 2

Recipes Phase 3

Breakfast

Dinner

Snack

Supper

Extra

Iced coffee
Iced coffee
Coffee or tea with fruit
Coffee or tea with fruit
Smoked chicken breast salad with lettuce, tomatoes, radishes and cucumbers
Smoked chicken breast salad with lettuce, tomatoes, radishes and cucumbers
Cold meatballs with a chicory-apple-orange salad
Cold meatballs with a chicory-apple-orange salad
Beef carpaccio with arugula, grapefruit and basil
Beef carpaccio with arugula, grapefruit and basil
Tomato soup with small meatballs
Tomato soup with small meatballs
Omelette with onions, mushrooms and chives
Omelette with onions, mushrooms and chives
Spicy meatballs with broccoli
Spicy meatballs with broccoli
Chicken breast with leaf spinach and cherry tomatoes cooked in a wok
Chicken breast with leaf spinach and cherry tomatoes cooked in a wok
Grilled shrimp with tomato, cucumber and onion salsa
Grilled shrimp with tomato, cucumber and onion salsa
Steak tartare with chicory, onions and fried mushrooms
Steak tartare with chicory, onions and fried mushrooms
Oven-grilled, vegetable pangasius
Oven-grilled, vegetable pangasius
Fillet of beef with mushrooms, scallions, pepperoncini and arugula
Fillet of beef with mushrooms, scallions, pepperoncini and arugula
Tom yam kung (Thai prawn soup)
Tom yam kung (Thai prawn soup)
Veal stew with broccoli
Veal stew with broccoli
A cup of fat-free bouillon with breadsticks and zwieback
A cup of fat-free bouillon with breadsticks and zwieback

Phase 1
Diet phase

The following recommended portions apply throughout Phase 1 to meals that include fish or meat:

Women: around 100 g per meal Men: around 150 g per meal

For the sake of simplicity, the portions specified in the following recipes apply to women dieters.

Phase 2
Stabilisation phase

You can gradually increase the meat and fish portions during Phase 2 and Phase 3! The ideal portion during these phases is 150 g for women and 200 g for men. The amounts specified in the proposed recipes for these phases serve only as a guideline.

Phase 3
Acquired-behaviour phase

Phase 3 offers you support when it comes to maintaining a balanced and healthy diet. The key words for this phase are balance and variety. Enjoy the pleasure of eating and find a harmonic balance in physical activities. These form the cornerstone of long-term success!