NB : You should only eat the foods in italics once a week.
50ml sem-skimmed milk; 60g bread; 8g butter OR 2 tsp jam; 1 piece of fruit
150g cooked carbohydrates; 1 plate of cooked or raw vegetables; 100g cooked meat; 2 tsp oil; 1 natural yogourt; 1 piece of fruit
60g bread; 40g cheese OR 30g chocolate
1 bowl of vegetable soup OR 200g cooked or raw vegetables; 80g fish OR 1 slice of ham OR 50g cooked meat; 1 tsp oil; 1 natural yogourt; 1 piece of fruit