Weight Loss - Sonja Bakker Diet - Menu for Male - Week 1 & Week 2

The Sonja Bakker Recipe has taken into account the difference between calorie intakes of female and male. The menu itself is fundamentally very similar, which provides convenience if you would like to go on the same diet with your partner. The difference is mainly at the proportion of food.

See here for Sonja Bakker's menu for Female - week 1.

Week 1 - Monday

Breakfast:

- 250 gram low-fat yoghurt
- 1 apple

- 1 cracker with low fat cheese-spread

Morning Snack:

- 1 piece of fruit cracker

Lunch:

- 2 pieces of multi-grain sandwich bread with low fat butter
- 1 piece of low fat cheese
- 1 piece of chicken ham
- 1 glass of low fat milk


Afternoon snack:
-1 piece of gingerbread

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

Main Course
- 150 grams boiled potatoes
- 200 grams boiled cauliflower
- 75 gram minced beef
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 piece of ginger biscuit

Week 1 - Tuesday

Breakfast:
- 2 pieces of multi-grain crackers with low fat butter and low fat/ sugar jam

-1 piece of gingerbread

Morning Snack:
- 1 banana

Lunch:
- 250 grams low fat yoghurt
- 1 apple

Afternoon snack:
-1 piece of gingerbread

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

Main Course
- 150 grams boiled potatoes
- 200 grams boiled beetroot
- 75 gram boiled chicken filet
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 kiwi

- 1 orange

Week 1 - Wednesday

Breakfast:
- 250 grams low fat yoghurt
- 1 kiwi

Morning Snack:
-1 piece of gingerbread

Lunch:
- 2 pieces of multi-grain sandwich bread with low fat butter and low fat/ sugar jam
- 1 piece of chicken ham

Afternoon snack:
-1 glass of low fat yoghurt drink

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

Main Course
- 175 grams boiled potatoes
- 2 boiled witloof (or any other cabbage type veggie) wrapped with ham and cheese
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 glass of low fat hot chocolate

Week 1 - Thursday

Breakfast:
- 1 glass of low fat yoghurt drink
- 1 kiwi

- 1 soft suntana bread

Morning Snack:

-1 piece of fruit cracker

Lunch:

- 1 hard Italian bread roll with low fat butter
- 1 piece of low fat cheese
- 1 tomato or several pieces of cucumber
- 1 cup of low sodium instance soup (e.g. clear chicken soup)

Afternoon snack:
-1 piece of gingerbread

- 1 glass of low fat yoghurt drink

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

Main Course
- 175 grams boiled potatoes
- 200 grams leek
- 100 grams cod/ Atlantic cod fish (steam or in oven with leek)
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- oops, nothing for tonight!

Week 1 - Friday

Breakfast:
- 250 grams low fat yoghurt
- 6 tablespoons of low fat museli

Morning Snack:
-1 small bunch of grapes

Lunch:
- 3 pieces of multi-grain crackers with low fat butter and low fat/ sugar jam
- 1 piece of low fat cheese
- 1 piece of chicken ham

Afternoon snack:
-1 piece of gingerbread

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

Main Course
- 150 grams macaroni (boiled)
- 100 grams mixed veggie
- 75 grams of vegetarian burger (meat substitute)

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

Week 1 - Saturday

Breakfast:
- 1 glass of low fat milk
- 1 piece of gingerbread with low fat butter

Morning Snack:
-1 piece of fruit cracker

Lunch:
- 2 pieces of multi-grain sandwich bread with low fat butter
- 1 boiled egg
- 1 piece of low fat cheese

- 1 glass of low fat yoghurt drink

Afternoon snack:
-1 apple

Dinner:
Starter
- 250 grams low fat yoghurt

Main Course
- 1 cup of low sodium instance soup (e.g. clear chicken soup)
- 2 pistolette with ham and cheese

Dessert
- 1 glass of red wine or 1 glass of fresh orange juice
- 3 plain soda crackers with low fat cheese

Week 1 - Sunday

Breakfast:
- 2 pistolette with low fat butter
- 1 piece of ham or beef ham

Morning Snack:
-1 piece of ginger bread

Lunch:
- 1 cup fresh chicken soup
- 2 crackers with low fat butter
- 1 piece of low fat cheese

Afternoon snack:
-1 apple

- 1 orange

Dinner:
Main Course

- 250 gram veggie salad of your choice

Dessert
- 1 piece of ginger biscuit

Getting into Week 2

Hope you had enjoyed the first week of the diet and feel refreshed and light.

Due to the difference in body structure and metabolism rate, men tend to loss weight faster than women. Let us know your progress and if you are practicing with females around you, do let us know the difference!

Below is the menu for male for the 2nd week. 


Week 2 - Monday

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

Morning Snack:

- 1 kiwi

Lunch:

- 1 pistolette with ham, cheese and pineapple pieces


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

- 1 piece of gingerbread

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

Main Course
- 150 grams boiled potatoes
- 200 grams boiled cabbage type veggie
- 75 grams vegetarian burger (meat substitute)


Dessert
- 1 orange

- 1 apple

Week 2 - Tuesday

Breakfast:
- 1 soft sultana bread with low fat butter

- 1 light chocolate milk

Morning Snack:
- 1 pear

Lunch:
- 2 pieces of multi-grain sandwich bread with low fat tuna mixed (can also be low fat yoghurt mixed with tuna)

Afternoon snack:
-250 grams low fat yoghurt drink


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

Main Course
- 125 grams rice
- 125 grams mixed veggie
- 75 grams boiled chicken filet

Dessert
- 1 mandarin/ orange

Week 2 - Wednesday

Breakfast:
- 250 grams low fat yoghurt
- 1 tablespoon of low fat jam into the yoghurt

Morning Snack:
-1 piece of gingerbread

Lunch:
- 3 pieces of multi-grain crackers with low fat butter and low fat/ sugar jam
- 2 piece of low fat cheese

- 1 piece of ham

- 1 glass low fat milk

Afternoon snack:
-1 mandarin/ orange

Dinner:

Main Course
- 150 grams boiled potatoes
- 200 grams boiled leek

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

Dessert
- oops, nothing for tonight!

Week 3 - Thursday

Breakfast:
- 1 glass fresh orange juice
- 1 soft sultana bread

Morning Snack:

-1 banana

Lunch:

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

- 1 piece of ham

- several slices of cucumber

Afternoon snack:
-1 apple

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

Main Course
- 150 grams boiled potatoes
- 200 grams raw veggie salad
- 75 grams minced beef
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert

- 2 mandarin oranges

Write Your Own Diet Diary

A good way to keep yourself encouranged through out a dieting plan is to keep a diet diary. This allows yourself to be supported by others as well!

Start writing and sharing your diet diary here!

Week 2 - Friday

Breakfast:
- 1 glass orange juice
- 2 multi-grain cracker with low fat butter and jam

Morning Snack:
-1 piece of gingerbread

Lunch:
- 2 pieces of sandwich breads with low fat butter

- 1 hard boiled egg

-1 tomato or several pieces of cucumber



Afternoon snack:
-1 piece of chocolate cookie

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

Main Course
- 150 grams boiled potatoes
- 200 grams sweet beans/ snap beans/ string beans
- 75 grams chicken filet

Dessert
- 250 grams low fat yoghurt

Week 2 - Saturday

 

Breakfast:
- 3 multi-grain crackers with low fat butter, light cheese spread

- 1 piece of ham


Morning Snack:
-250 grams low fat yoghurt

Lunch:
- 1 multi-grain pistolette with low fat butter
- 1 piece of ham
- 1 piece of low fat cheese


Afternoon snack:
-1 thin slice of pound cake

Dinner:
Main Course
- 200 grams oven fries (without mayo)

- 299 grams green leaves salad without dressing
- 1 glass of red wine or 1 glass of fresh orange juice
- 3 plain soda crackers with low fat cheese

- with low fat cheese spread

Week 2 - Sunday

Breakfast:
- 2 multi-grain cracker with low fat butter and low fat cheese spread

- 1 glass orange juice

Morning Snack:
-1 piece fruit cracker

Lunch:
- 1 cup fresh chicken soup
- 1 multi-grain pistolette with low fat butter
- 1 piece of chicken ham

Afternoon snack:
-1 portion fruit salad (1/2 apple, 1 mandarin orange, 1 kiwi)

- 1 orange

Dinner:
Main Course

- Spinach omelet (200 grams spinach and 2 eggs)

- 1 pistolette

Dessert
- 1 glass red wine or 1 glass orange juice

Get Encouragement from Your Partner

Mutual support through out a dieting period is an extremely important factor to a successful diet. Going on a Sonja Bakker diet with your partner is very practical as ingredients are more or less the same. At the same time you can encourage each other to keep on going.

Best of luck with your dieting! If you're interested in knowing the menu for the rest weeks, please let me know.

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