Weight Loss - Weight Loss - Sonja Bakker Diet - Menu for Female week 4-6

Sonja Bakker Diet Feedback

I have received quite some positive feedbacks and comments after publishing the Sonja Bakker diet plans here. It’s a wonderful feeling to share something small with people which can make a huge impact on people’s life.

My own experience is that your body is sort of getting used to the diet and you do need to boast a bit with building up a workout plan.

Yoga, Pilates and swimming are the best as they tone your muscle in a gentle and subtle way while keeping your metabolism rate going.

Share Your Story!

Again, please do give comments, responses or share your experience with this diet! This does not only help yourself in tracking your progress, it would also help others to get through the same dieting journey!

Below are the diet plans for female from week 4 to week 6.

Sonja Bakker - Menu for Female – Week 4


Week 4 - Monday

Breakfast:

-1 pieces of multi-grain sandwich bread with low fat butter and low fat jam


Morning Snack:

- 2 mandarins

Lunch:

- 1 piece of rye bread with low fat butter

-1 piece of low fat cheese


Afternoon snack:
- 250 grams low fat yoghurt


Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams boiled potatoes
- 200 grams cauliflower
- 75 grams pork chop
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 orange

- 1 piece of rice waffle


Week 4 - Tuesday

Breakfast:

- 250 grams low fat yoghurt



Morning Snack:
- 1 piece of gingerbread

Lunch:

- 2 pieces of multi-grain sandwich bread with low fat butter

- 1 piece of low fat cheese

- 1 piece of chicken ham

- 1 cup of green salad with yoghurt dressing


Afternoon snack:
-1 kiwi


Dinner:

Main Course
- 125 grams baked potato (baked with olive oil)

- 200 grams spinach (no cream added)
- 1 boiled egg

Dessert
- 1 peer

Week 4 - Wednesday

Breakfast:

- 1 piece of multi-grain cracker with low fat butter and low fat/ sugar jam


Morning Snack:
-1 piece of sultana cookie

Lunch:
- 1 pieces of multi-grain cracker with low fat butter and low fat/ sugar jam
- 250 grams lot fat yoghurt


Afternoon snack:
-1 apple

Dinner:

Main Course
- 125 grams boiled potatoes
- 200 grams beetroot

- 100 grams cod filet
- served with 4-table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 glass warm low fat chocolate milk

Week 4 - Thursday

Breakfast:

- 1 piece of multi-grain cracker with low fat jam

- 1 piece of gingerbread
- 1 apple

Morning Snack:

-1 apple

Lunch:

- 250 grams low fat yoghurt

- 2 table spoon muesli or Kellogg’s K

Afternoon snack:
-1 small pancake

Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 225 gram cooked vermicelli
- 75 grams chicken


Dessert
- I piece of ginger cookie

Week 4 - Friday

Breakfast:

- 250 grams low fat yoghurt

- 4 pieces of melon


Morning Snack:

- 1 apple

Lunch:

- 1 soft sultana bread with low fat butter and low fat jam


Afternoon snack:
- 1 glass fresh orange juice

Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams boiled potatoes
- 200 grams carrots
- 75 grams vegetarian burger (meat substitute)
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 glass red wine or 1 glass fresh orange juice

- 1 piece of rice waffle

Week 4 - Saturday

Breakfast:

- 3 pieces of melon

- 1 banana

Morning Snack:
-1 piece of sultana bread

Lunch:
- 250 grams low fat yoghurt

- 1 table spoon low fat jam
- 1 pieces multi-grain cracker with liver spread


Afternoon snack:
-1 thin slice of pound cake

Dinner:
Main Course
- 2 pieces of hamburger bread

- 100 grams minced beef, cook together with mushroom and onion

- 1 glass skimmed milk

Dessert
- 1 glass red wine or 1 glass orange juice

- 4 soda crackers with low fat cheese spread

Week 4 - Sunday

Breakfast:

- 2 toasted breads with low fat butter and low fat jam

- 1 boiled egg

- 1 glass orange juice

Morning Snack:
-1 piece gingerbread

Lunch:
- 1 cup fresh chicken soup
- 2 multi-grain crackers with low fat cheese spread

Afternoon snack:

- 1 pear

Dinner:
Main Course
- 125 grams French fries from oven

- 100 grams beef steak

- 1 cup of green salad with some low fat cheese pieces


Dessert
- 1 glass warm low fat chocolate milk

Your Own Diet Journey!

Hubpages is a great platform for you to write your own diet journey and many other stuff.

Start writing in Hubpages can get rewards from it!

Result?

Losing 2 kg every week in average should not be challenging. Recommend reading one of the very first books (if you can understand Dutch or German) that Sonja Bakker has published to understand more about her dieting philosophy.

Weight Loss Momentum

Continue the momentum and go ahead with week 5 and 6! Do not forget the ground rules of this diet – drink plenty (8-10 glasses) of water per day!

Click here to refresh yourself on the ground rules of Sonja Bakker Diet.

Week 5 - Monday

Breakfast:

- 1 piece gingerbread with low fat butter


Morning Snack:
-1 apple

Lunch:
- 1 multi-grain cracker with a piece of pineapple (can be from a can with syrup)

Afternoon snack:
- 1 glass low fat yoghurt drink or 1 glass skimmed milk


Dinner:

Starter
- 1 cup of green salad with yoghurt dressing


Main Course
- 125 grams boiled potatoes

- 250 grams chicory

- 75 grams minced beef meat ball

- 1 cup of green salad with some low fat cheese pieces


Dessert
- 250 grams low fat yoghurt

Week 5 – Tuesday

Breakfast:

- 2 rice waffles with low fat butter and low fat jam

- 1 glass fresh orange juice

Morning Snack:

- 1 orange

Lunch:

- 250 grams low fat yoghurt

- 3 table spoon muesli or Kellogg’s K

- 1 cup instance clear soup

Afternoon snack:

- 1 kiwi

Dinner:

Starter
- 1 cup of green salad with yoghurt dressing


Main Course

- 225 grams white beans in tomato sauce

Dessert

- around 20 pieces of grapes

Week 5 – Wednesday

Breakfast:
- 1 multi-grain cracker with low fat butter and low fat jam


Morning Snack:
-1 kiwi

Lunch:
- 2 multi-grain sandwich bread with low fat butter and low fat jam

Afternoon snack:
- 250 grams low fat yoghurt

- 1 table spoon muesli or Kellogg’s K


Dinner:

Starter
- 1 cup of green salad with yoghurt dressing


Main Course
- 225 grams cooked multi-grain macaroni with mixed veggie

- 75 grams chicken filet

Dessert

- 1 thin slice pound cake

Week 5 – Thursday

Breakfast:
- 2 multi-grain cracker with low fat butter and low fat jam (or low fat chocolate spread)


Morning Snack:
- around 20 pieces of grape or 1 kiwi


Lunch:
- 2 pita bread

- 1 piece chicken ham

- 1 piece low fat cheese

- 1 tomato

(put all together in a sandwich maker)


Afternoon snack:
- 1 glass low fat yoghurt drink


Dinner:


Main Course
- 125 grams boiled potatoes

- 200 grams red cabbage

- 75 grams beef steak

- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert

- 250 grams low fat yoghurt

Week 5 – Friday

Breakfast:
- 2 multi-grain cracker with low fat butter

- 1 piece chicken ham

- 1 piece low fat cheese


Morning Snack:
- 1 glass fresh orange juice


Lunch:
- 1 sultana bread

- 1 piece multi-grain cracker with low fat butter and low fat jam

- 1 glass skimmed milk


Afternoon snack:
- 1 piece gingerbread with low fat butter


Dinner:

Starter
- 1 cup of green salad with yoghurt dressing


Main Course
- 125 grams boiled potatoes

- 250 grams green beans

- 75 grams tuna

Dessert

- 1 apple

Week 5 – Saturday

Breakfast:
- 250 grams low fat yoghurt

- 1 table spoon muesli or Kellogg’s K

Morning Snack:
- 2 pieces sultana cookies


Lunch:
- 2 multi-grain sandwich bread with low fat butter

- 1 piece ginger bread

- 1 glass skimmed milk


Afternoon snack:
- 1 glass fresh orange juice

- 1 pear


Dinner:
Main Course
- 2 pieces sandwich bread

- 2 pieces ham

- 1 piece low fat cheese

- 1 sunny side up egg

- 1 ‘cup a soup’ (doesn’t matter which flavor)

Dessert

- 1 glass red wine or 1 glass orange juice

Week 5 – Sunday

Breakfast:
- 1 warmed pistolette with low fat butter

- 1 piece chicken ham

- 1 boiled egg

- 1 glass fresh orange juice


Lunch:
- 1 toast with ham and cheese

- 1 ‘cup a soup’ (doesn’t matter which flavor)


Afternoon snack:
- 1 piece pound cake


Dinner:


Main Course
- 125 grams cooked brown rice

- 200 grams fried mixed veggie

- 75 grams chicken filet

Dessert

- 1 apple

Week 6 – Monday

Breakfast:

- 1 glass fresh orange juice

Morning Snack:
- 1 kiwi


Lunch:
- 1 apple

- 1 banana

- around 20 pieces of grapes

- 1 glass fresh orange juice


Afternoon snack:

- 1 pear


Dinner:
Main Course
- 200 grams fried mixed veggie

- 75 grams minced beef (can be fried altogether)

Dessert

- 1 glass grapefruit juice

Week 6 – Tuesday

Breakfast:
-250 grams low fat yoghurt

- 2 table spoon muesli or Kellogg’s K


Morning Snack:
- 2 prunes


Lunch:

- 3 pieces multi-grain cracker, 2 of them with low fat jam

- 1 piece chicken ham

- 1 glass fresh orange juice


Afternoon snack:
- 2 pieces sultana cookies


Dinner:

Starter
- 1 cup of green salad with yoghurt dressing


Main Course
- 125 grams boiled potatoes

- 200 grams carrots or beetroot

- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

sultana cookies
sultana cookies

Week 6 – Wednesday

Breakfast:
- 1 piece sultana bread

- 1 pear


Morning Snack:
- 1 glass low fat yoghurt drink or 1 glass skimmed milk


Lunch:

- 1 multi-grain Italian bread with low fat butter

- 1 piece low fat cheese

- 1 orange


Afternoon snack:
- 2 pieces sultana cookies


Dinner:

Starter
- 1 cup of green salad with yoghurt dressing


Main Course
- 225 grams fried rice (with rice, mixed veggie and ham)

- 75 grams chicken filet

Dessert

- 1 piece gingerbread

Week 6 – Thursday

Breakfast:

- 1 glass fruit drink or 2 apples


Morning Snack:
- around 20 pieces of grapes


Lunch:

- 1 warm pistolette

- 1 piece ham

- 1 piece low fat cheese

- 1 tomato

- 2 slices of cucumber

- 1 apple

- 1 ‘cup a soup’


Afternoon snack:
- 1 glass skimmed milk


Dinner:

Starter
- 1 cup of green salad with yoghurt dressing


Main Course
- 125 grams boiled potatoes

- 200 grams cauliflower

- 100 grams white fish

- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert

- 1 piece ginger biscuit

Week 6 – Friday

Breakfast:
- 1 glass fruit drink or 1 banana and 1 kiwi


Morning Snack:
- a glass fresh orange juice


Lunch:

- 2 pieces of multi-grain sandwich bread with low fat butter

- 1 piece with liver spread

- 1 piece of low fat cheese spread

- 1 piece low fat cheese

- 1 glass low fat yoghurt drink


Afternoon snack:
- 1 piece gingerbread


Dinner:

Starter
- 1 cup of green salad with yoghurt dressing


Main Course
- 125 grams boiled potatoes

- 200 grams green beans

- 75 grams beef

- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert

- 2 pieces of rice waffles

Week 6 – Saturday

Breakfast:
- 1 multi-grain toast with ham and cheese


Morning Snack:
- 1 glass skimmed milk


Lunch:

- 250 grams low fat yoghurt

- 2 table spoon muesli or Kellogg’s K

- 1 banana


Afternoon snack:
- 1 piece gingerbread


Dinner:

Starter
- 1 cup of green salad with yoghurt dressing


Main Course
- 225 grams French fries from oven

Dessert

- 1 piece pound cake

Week 6 – Sunday

Breakfast:

- 1 piece multi-grain sandwich bread with low fat butter

- 1 smoked ham

- 1 glass fresh orange juice


Morning Snack:
- 2 prunes


Lunch:

- 2 pieces of sultana breads with low fat butter

- 250 grams low fat yoghurt


Afternoon snack:
- 1 piece ginger biscuit


Dinner:

Starter
- 1 cup of green salad with yoghurt dressing


Main Course
- 225 grams spaghetti

- 75 grams minced beef

Dessert

- 1 glass of red wine or 1 glass fresh orange juice

6 weeks of good work

After 6 weeks, that’s 1.5 months, your body should be adapting to the new diet pattern and getting use to the amount of calories intake. Do not give up if your weight doesn’t drop as quick as you want. This is perfectly normal for any kind of dieting – the so-called plateau period.


Many of us have gone through dieting. Be mentally strong and help yourself with this particular diet plan with pleasure!

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