First Week And 1 Kg Lost

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Diet margin:0px !important;" /> Week 1 - Wednesday
Breakfast:

• 250 grams low fat yoghurt


• 1 kiwi
  
  

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

Main Course

• 125 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)
  
  

Week 1 - Thursday
Breakfast:

• 1 glass of low fat yoghurt drink


• 1 kiwi

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)
  
  

Main Course

• 125 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)
  
  

Week 1 - Friday
Breakfast:

• 250 grams low fat yoghurt


• 4 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

Main Course

• 125 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
  
  

Lunch:

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


• 1 boiled egg


• 1 piece of low fat cheese
  
  

Dinner:
Starter
- 250 grams low fat yoghurt

Main Course

• 1 cup of low sodium instance soup (e.g. clear chicken soup)


• 1 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:

• 1 pistolette with low fat butter


• 1 piece of ham or beef ham

Lunch:

• 1 cup fresh chicken soup


• 2 crackers with low fat butter


• 1 piece of low fat cheese
  
  

Dinner:
Main Course
- 225gram veggie salad of your choice

Write Your Own Diet Diary
A good way to keep yourself encouranged throughout 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!

Any Progress,
Going through a dieting plan can be quite heavy for one, especially mentally when you are tempted by other food which is not included in the diet plan. One of the trick to get support is to make people around you aware of your diet plan.

I really wish that you can get rid of some extra weight with Sonja Bakker's diet and I'd love to hear the feedback from you.

Get ready for week 2!

Moving on to 2nd Week!
Moving on to week 2 of the Sonja Bakker diet, you should be able to notice some weight loss during your first week. Remember to drink ample amount of water and avoid dehydrating drinks like coffee and tea.

Again, some workout would definitely help, not only in weight losing, but also in keeping your metabolism rate going.

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

Main Course

• 125 grams boiled potatoes


• 200 grams boiled cabbage type veggie


• 75 grams vegetarian burger (meat substitute)


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

Dessert
- 1 orange

Make Low Fat Yoghurt at home- an important element in Sonja Bakker's Diet
The Book Of Yogurt Buy Now Week 2 - Tuesday
Breakfast:
- 1 soft sultana bread with low fat butter

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

Main Course

• 100 grams rice


• 125 grams mixed veggie


• 75 gram 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
  
  

Lunch:

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


• 1 piece of low fat cheese
  
  

Afternoon snack:
-1 mandarin/ orange

Main Course

• 125 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 2 - Thursday
Breakfast:

• 1 glass fresh orange juice


• 1 apple

Morning Snack:
-1 banana

- several slices of cucumber

Afternoon snack:
-1 apple

Main Course

• 125 grams boiled potatoes


• 200 grams raw veggie salad


• 75 grams minced beef


• served with 4 tablespoon of low fat gravy (can be from instant gravy mix)
  
  

Dessert
- 2 mandarin oranges

Recommended Scale for Your Dieting Journey
EatSmart Precision Plus Digital Bathroom Scale with Ultra-Wide Platform, 440 Pound CapacityThis is the scale that I'm using :) Compared with other scales I used, the nicesst thing about this scale is its accuracy.

Buy Now Week 2 - Friday

Breakfast:

• 1 glass orange juice


• 1 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

Main Course

• 125 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:
- 2 multi-grain crackers with low fat butter, light cheese spread

- 1 piece of ham

Morning Snack:
-250 grams low fat yoghurt

Dinner:
Main Course

• 175 grams oven fries (without mayo)


• 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:
- 1 multi-grain cracker with low fat butter and low fat cheese spread

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)

Dinner:
Main Course
- Spinach omelet (200 grams spinach and 2 eggs)

- 1 pistolette

Progress Report After 2 Weeks
Congratulations for having gone through first 2 weeks of the Sonja Bakker diet! How do you feel before entering week 3, Last time when I was on this diet, I lost 3 kg in 2 weeks and I was very happy with it and did not get into a third week anymore.

I did continue sticking with the recommended food on the diet list for some weeks, alongside with 20 minutes yoga stretching exercise every night before shower. I managed to maintain my weight for quick a while before gaining 1 kg back.

So ladies, be mentally strong and hope to hear successful weight loss stories from you.

You can also use Hubpages as your platform to record our weight loss diary! Do not hesitate and please start writing here.

Week 3 - Monday
Breakfast:
- 1 glass orange juice

- 1 multi-grain sandwich bread

- 1 piece low fat cheese

Morning Snack:
- 1 apple

Lunch:
- 3 multi-grain crackers

- 1 tomato or slices of cucumber

- 1 glass low fat milk

Afternoon snack:
--1 piece fruit cracker

Main Course
- 225 grams Spaghetti Bolognese (see here for recipe)

Dessert
- 1 piece gingerbread

Week 3 - Tuesday
Breakfast:

- 2 tablespoons muesli or Kellogg’s K

Morning Snack:
- 1 rice cracker

Lunch:
- 2 multi-grain crackers, 1 with low fat jam, 1 with chocolate spread

-1 glass fresh grapefruit juice

Afternoon snack:
-1 glass warm, light chocolate milk

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

Main Course

• 200 grams cooked chicory/ witlof


• 125 grams boiled potato


• 75 gram beef - served with 4 tablespoon of low fat gravy (can be from instant gravy mix)
  
  

Dessert
- 1 piece of gingerbread

Week 3 - Wednesday
Breakfast:
- 2 pieces of multi-grain crackers with low fat butter

- 2 pieces of chicken ham

Morning Snack:
-1 piece of fruit cracker

Lunch:

• 2 apples


• 1 kiwi

- 1 orange

- 1 cup of transparent soup (e.g. vegetable cup-a-soup)

Afternoon snack:
-1 sultana bread

Dinner:
Starter

- 1 cup of green salad with yoghurt dressing

Main Course

• 125 grams boiled potatoes


• 200 grams boiled broccoli

• 75 grams pork meat


• served with 4 tablespoon of low fat gravy (can be from instant gravy mix)

Dessert
-1 glass warm, light chocolate milk or 1 glass low fat yoghurt drink

Yoga is a Good Choice of Workout Alongside with Your Diet
Yoga For Beginners Buy Now Week 3 - Thursday
Breakfast:

• 250 grams low fat yoghurt


• 1 tablespoon of low fat jam into the yoghurt
  
  

Morning Snack:
-1 rice cracker with 1 piece of low fat cheese

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

- 1 piece of roast-beef ham

- 1 hard-boiled egg

- 1 glass of low fat milk

Afternoon snack:
-1 kiwi

Dinner:
Main Course
- 225 gram fresh salad, consist of the following ingredients:

• 100g cabbage


• quarter of a lettuce


• bunch of chives


• a handful raisin

Salad dressing:

• 1 tablespoon low-fat yoghurt


• juice from half lemon


• half tablespoon mostard


• pinch of salt and pepper

Dessert
- 1 piece of ginger biscuit

Week 3 - Friday
Breakfast:

• 2 apples


• 1 glass fresh orange juice
  
  

Morning Snack:
-1 piece ginger biscuit

Lunch:
- 1 cheese sandwich with 1 piece of ham and 1 piece of low fat cheese, toasted

- 1 cup of transparent soup

Afternoon snack:
-1 glass light chocolate milk

Main Course

• 125 grams rice


• 200 grams mixed vegetables for frying (e.g. carrot, broccoli, bak choi)


• 75 grams chicken filet
  
  

- serve with 1 scoop satay sauce

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

- 3 pieces of thin cheese crackers

Week 3 - Saturday
Breakfast:
- 2 rice crackers, 1 with low fat jam, 1 with chocolate spread

Morning Snack:
-1 apple

Lunch:

• 1 multi-grain pistolette with low fat butter


• 1 piece of ham


• 1 piece of low fat cheese
  
  

- Several slices of cucumber and tomato

- 250 grams low fat yoghurt

Afternoon snack:
-1 thin slice of pound cake

Dinner:
Main Course

• 125 grams rice


• 75 grams chicken filet
  
  

- 2 scoops of sweet sour sauce (can be from cans or packages)

Dessert
- 1 glass red wine

- 1 handful of Japanese rice cracker mix

Week 3 - Sunday
Breakfast:
- 1 toasted pistolette with 1 piece low fat cheese

- 1 pan-fried egg

- 1 glass orange juice

Morning Snack:
- oops, no snacks for this morning

Lunch:

• 1 cup fresh chicken soup


• 1 toasted multi-grain pistolette with low fat butter


• 1 piece of chicken ham or roast-beef ham
  
  

Afternoon snack:
- 1 handful of grapes (around 20 grapes)

Dinner:

Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams potatoes fried in olive oil

- 100 grams Atlantic cod

Dessert
- 1 glass red wine or 1 glass orange juice

- 2 rice waffles or 3 pieces of thin cheese crackers

This is the End of the 3rd Week!
After going through your third week, you should be proud of yourself that you've come so far! The snacks and comforting food in this week's diet should have helped you in going through the diet.

Have You Starting Your Dieting Diary Yet,
A good way to keep yourself encouranged throughout a dieting plan is to keep a diet diary. This allows yourself to be supported by others as well!
by Holle Abee0

sendingPriscila Sousa 5 years ago

First week and 1 kg lost. I'm doing the diet and working out with kinect ( Jillian Michaels).

I did this diet when I lived in Netherlands 4 yeas ago and was perfect! =)