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Rules in menu planning

The rule 40/40/20% calories – consistent breakfast and lunch, light dinner.

Breakfast: whole wheat grains, dry cereal flakes, granola, muesli, waffles, tofu omelette, fruits, whole wheat bread, spreads, peanut/ nuts butter, gem, avocado, nuts and seeds, milk (skim milk or soya milk)

Lunch: main dish – mixture of legumes with vegetables and seeds or nuts, vegeburger, vegetarian meat balls, vegetable tripes, sautéed vegetables, raw salads, whole wheat bread, pastas and spreads, sauces.

Dinner: soups, whole wheat bread, biscuits, salad or fruits, fruit salad, popcorn, fruit juices.


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