Part 4 - Sample Menu

getting enough vitamin D shouldn't be a problem now, as we get it from the sun. In the autumn-spring, however, I'd recommend a supplement. 

DAY 1 (2490kcal, under consumption of vitamin D)
breakfast:
a normal bowlful - 40g Havegryn, 200g Yoghurt
2 teaspoon jam
10 almonds
1 big glass of orange juice

Snack:
1 banana,
1 glass of orange juice

Lunch:
100g(half a smaller plate)boiled rice
2 chicken files
150g curry sauce
160g (quarter of a plate) carrot-pineapple salad
1 tomato
20 slices of cucumber
0,5 pepper fruit

Snack:
1 apple
1 bun with ham and cheese

Dinner:
a plateful of stew (potato, carrot, cabbage, meat)
2 slices of ryebread
a regular bowl of fruit salad

DAY 2 (2410 kcal, under consumption of vitamin D)
Breakfast:
a normal bowlful - 40g havegryn with 200g yoghurt
10 nuts and tablespoonful of honey
one banana

Snack:
2 sticks of celery (cut in pieces) with tablespoonful of peanutbutter

Lunch:
plateful of stew (same as last evening)
marinated beetroot
1 slice of ryebread

Snack:
1 bun with 1 boiled egg
1 banana
10 almonds
1 glass of fruit yoghurt/juice

Dinner:
frikadeller soup,
1 slice of ryebread
1 glass of milk

1 slice of toast with jam,
1 glass of kakao milk

DAY 3 (2420 kcal under consumption of vitamin D)
breakfast
omelette made of 2 eggs and one glass of milk,
10 slices cucumber
1 tomato
1 slice of rye bread
1 banana
1 glass of juice

Snack
bun with ham and tomato
1 muesli bar

Lunch
frikadeller soup (from last night)
slice of rye bread
1 glass of skimmed milk
1 orange

Snack
3 tablespoons of cottage cheese (hytteost)
1 tomato

Dinner:
Mashed potatoes (and carrots) with minced meat sauce (ködsovs)
3 tablespoons of marinated beetroot

2 handfuls of strawberries
2 tablespoons of flöde til piskning og madlavning (14% or 8% fedt, sold in Fakta)