Meal Ideas – Weight Loss Phase


Choose one of the following or your own choice.

Grilled chicken with cherry tomatos

Continental breakfast:

1 slice of toast or 1 corn/rice rusk, or 2 crackers, with a boiled or steamed egg or 2 cheese wedges with some tomato.
3/4 cup of milk with half a cup of cereal (whole wheat, corn flakes, plain oatmeal)

Hot or Cold Cereal

3/4 cup of milk with half a cup of cereal (whole wheat, corn flakes, plain oatmeal)

Greek yogurt with strawberries and bluberries

Healthy Breakfast

3 tbsp. of Greek yogurt with some fresh fruit

Herbal Tea and coffee from fresh beans

Tea or coffee

(can be sweetened with Stevia or Xylitol).

Lunch and Dinner:

Grilled chicken with cherry tomatos

Grilled chicken with cherry tomatoes:

Fry 1/3 of a chicken breast cut in small pieces on a non-stick pan and season to your flavor. Serve with cherry tomatoes.


Stuffed tomatoes:

Fry on a non-stick pan 3 ounces of fat-free ground beef adding onion, garlic, spices, water, and the inside of 2 middle-sized tomatoes. Stuff the tomatoes and bake for 20 minutes sprinkling them with water.

Halibut with steamed broccoli and potatoes

Halibut with steamed broccoli:

Steam or grill 4.5 ounces of halibut fish, season to taste, add some lemon juice or fish sauce. Cook young beet leaves or broccoli.

Healthy chicken soup with fresh vegetables

Chicken or shrimp soup:

with carrots and onions. Boil chicken or shrimp with vegetables, season to taste.

Healthy lentil and tomato soup

Lentil & tomato Soup:

Lentil soup cooked with tomato chunks, bay leaf, garlic, salt, and pepper. Add your thumb’s size of feta cheese.

Green salad with shrimps scaled, avocado and tomato cherries

Salad with shrimps:

Boil 3 ounces of shrimps. Shred 2 cups of romaine lettuce, add garlic salt, lemon juice, herbs. Add the boiled shrimps.

Grilled chicken breast skewer with cucumber salad

Grilled chicken breast skewer with cucumber salad:

(4 ounces of meat) with bell pepper and onion. Cucumber salad (2 cups) with some apple cider vinegar and garlic salt.

Caesar salad with grilled chicken breast

Caesar's salad:

combine romaine lettuce with grilled chicken, and sprinkle with lemon juice.

Turkey breast, lettuce, bell pepper, mustard, and lemon juice wrapped in tortilla bread.

Turkey wrap:

turkey breast, lettuce, bell pepper, mustard, and lemon juice wrapped in tortilla bread.

Green salad with cherry tomato, cucumber, lettuce, lemon juice, and salt.

Tuna salad:

with cherry tomato, cucumber, lettuce, lemon juice, and salt.

Meal Ideas – Transition Phase

Pita bread with chicken, green salad, avocado, tomato and onion

Pita bread with chicken:

 1 medium pita bread, filled with ½ chicken breast in pieces, ½ grated apple and 1 tablespoon of strained yogurt (2% fat).

Vegetarian pate

Vegetarian Pate:

½ cup cooked lentils melted with 2 tablespoons nuts and 1 tablespoon olive oil. Serve with 4 whole grain crackers and 4 large olives.

Mixed green salad with cherry tomatoes

Club salad:

iceberg lettuce with 2 slices of turkey, 10 cherry tomatoes, 1 slice of bacon in chunks and 1 tablespoon of light mayonnaise, 5 pita bread chips – 255 calories.


Sandwich with grilled vegetables:

1 roasted pepper and 2 slices of roasted eggplant with 1 slice of provolone cheese in 2 slices of wholemeal bread.


Tortilla with shrimps and avocados:

1 wholemeal tortilla with 6 boiled shrimp in pieces, ¼ avocado, cucumber slices, 1 tbsp strained 2% fat yoghurt, 8 olives, a little lemon, salt and pepper for flavor – 375 calories.



Mixed green salad with ½ chicken breast mixed with 1 tablespoon light mayonnaise, 1 tablespoon of pistachios and ½ cup pomegranate.


Spicy chick peas with tuna:

1 tin of tuna canned in brine (drained) with ½ cup boiled chickpeas and cayenne pepper on lettuce leaves.

Healthy egg salad with curry

Curry egg salad:

Mix 2 boiled eggs with 2 tablespoons of drained 2% fat yogurt and 1 tablespoon of curry powder served with 3 whole-wheat crackers.


Difficulty with losing weight

If you have difficulties with losing weight you may consider doing the following:

  • Check the foods you are eating (even the spices) for added sugar.
  • Drink more green tea daily and increase the total amount of liquids to 3-4 liters daily,
  • add lemon juice to your water.
  • Do not eat any bread or other flour product for a couple of days.
  • Watch out for foods you may be eating, which are not on the list; get back on track!
  • Cut down on the amount of food. Your THERA™ WELLNESS consultant will help you.
  • Don’t eat while standing up. Don’t eat in the car. The best is to eat seated at a table.

  • Before you sit, relax and calm down. Take a few deep breathes, smile and think of something positive.

  • Turn off the television and put some soothing calm music on.

  • Use a small plate and put small amounts on the plate.

  • Eat slowly, chew well, and take small breaks during your meal.

  • Don’t feel forced to eat. When you feel full, stop.

  • Feel your body filling with love and energy from your meal.

  • Exercise is good in any form. Even a half-hour walk per day is very good for the body.