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Contact: kontakt@lightbox.pl

Tel:+48 513 513 661

Mon - Fri from 8 am to 6 pm

Diet recommended by the Polish Food and Nutrition Institute

Menu bez glutenu

LightBox Slim Optimum Menu - great food for healthy weight loss

Monday  click for nutritional value of the box

Breakfast:    Frittata with tomatoes, olives and parmesan cheese from the Lipsi Island, wholemeal rusks, fruit  nutritional value
Mid-morning snack:    Carrot and ginger cream of soup with sunflower seeds  nutritional value
Lunch:    Codfish steak in tomato sauce, steamed vegetables, black pasta (made with squid ink) with white sesame  nutritional value
Mid-afternoon snack:    Red bean gingerbread, fruit  nutritional value
Evening meal:    Spinach cake with tomatoes, carrot spaghetti, bread  nutritional value

Frittata with tomatoes, olives and parmesan cheese from the Lipsi Island, wholemeal rusks, fruit
Carrot and ginger cream of soup with sunflower seeds
Codfish steak in tomato sauce, steamed vegetables, black pasta (made with squid ink) with white sesame
Red bean gingerbread, fruit
Spinach cake with tomatoes, carrot spaghetti, bread
 

Tuesday  click for nutritional value of the box

Breakfast:    Yogurt with "Strawberry Little Something" muesli  nutritional value
Mid-morning snack:    Ravioli with mozzarella, basil, pesto and baby tomatoes  nutritional value
Lunch:    Chickpea stew with herbs and almonds, buckwheat groats  nutritional value
Mid-afternoon snack:    Banana and strawberry dessert  nutritional value
Evening meal:    Chicken in jelly, vegetable salad, bread  nutritional value

Yogurt with "Strawberry Little Something" muesli
Ravioli with mozzarella, basil, pesto and baby tomatoes
Chickpea stew with herbs and almonds, buckwheat groats
Banana and strawberry dessert
Chicken in jelly, vegetable salad, bread
 

Wednesday  click for nutritional value of the box

Breakfast:    Homemade green lentil pâté with cranberries, Korycin cheese, fitness bread, vegetables  nutritional value
Mid-morning snack:    "Orange" soup from peppers with chickpeas and potatoes  nutritional value
Lunch:    Pasta with bolognese sauce, rucola  nutritional value
Mid-afternoon snack:    Yogurt shake with papaya  nutritional value
Evening meal:    Spelt flour tart with spinach and sunflower seeds  nutritional value

Homemade green lentil pâté with cranberries, Korycin cheese, fitness bread, vegetables
"Orange" soup from peppers with chickpeas and potatoes
Pasta with bolognese sauce, rucola
Yogurt shake with papaya
Spelt flour tart with spinach and sunflower seeds
 

Thursday  click for nutritional value of the box

Breakfast:    Porridge with roasted apples and walnuts, vegetables  nutritional value
Mid-morning snack:    Broccoli cream of soup with pumpkin seeds  nutritional value
Lunch:    Veal meatballs in chanterelle sauce, peas and carrots, millet groats  nutritional value
Mid-afternoon snack:    Two-colour yogurt and fruit dessert  nutritional value
Evening meal:    Cottage cheese with chives and black cumin, mixed vegetables, bread  nutritional value

Porridge with roasted apples and walnuts, vegetables
Broccoli cream of soup with pumpkin seeds
Veal meatballs in chanterelle sauce, peas and carrots, millet groats
Two-colour yogurt and fruit dessert
Cottage cheese with chives and black cumin, mixed vegetables, bread
 

Friday  click for nutritional value of the box

Breakfast:    Yogurt with "Polish Fields" muesli  nutritional value
Mid-morning snack:    Quail egg baked with avocado, herbs and dried tomatoes  nutritional value
Lunch:    Polenta with pumpkin seeds, stewed vegetables with sesame seeds  nutritional value
Mid-afternoon snack:    Tiramisu light, dried cherries  nutritional value
Evening meal:    Egg chops, white cabbage salad, bread  nutritional value

Yogurt with "Polish Fields" muesli
Quail egg baked with avocado, herbs and dried tomatoes
Polenta with pumpkin seeds, stewed vegetables with sesame seeds
Tiramisu light, dried cherries
Egg chops, white cabbage salad, bread
 

Saturday  click for nutritional value of the box

Breakfast:    Egg salad with tahini, chicken rolls with nuts, bread  nutritional value
Mid-morning snack:    Green pea soup  nutritional value
Lunch:    Roast salmon with courgettes and tomatoes, steamed vegetables, black rice  nutritional value
Mid-afternoon snack:    Homemade kissel with cooked fruit  nutritional value
Evening meal:    Omelette rolls with mackerel and peppers, mixed vegetables, wholemeal rusks  nutritional value

Picture comming soon
Green pea soup
Roast salmon with courgettes and tomatoes, steamed vegetables, black rice
Homemade kissel with cooked fruit
Omelette rolls with mackerel and peppers, mixed vegetables, wholemeal rusks
 

Sunday  click for nutritional value of the box

Breakfast:    Yogurt with "Ali Baba" muesli  nutritional value
Mid-morning snack:    Exotic soup with coconut milk  nutritional value
Lunch:    Roast turkey with pineapple, beets and apples, spelt groats  nutritional value
Mid-afternoon snack:    Fruit with nut topping  nutritional value
Evening meal:    Salmon in jelly, fresh green celery, apple and cucumber salad, bread  nutritional value

Yogurt with "Ali Baba" muesli
Exotic soup with coconut milk
Roast turkey with pineapple, beets and apples, spelt groats
Fruit with nut topping
Salmon in jelly, fresh green celery, apple and cucumber salad, bread
 

Approximate energy value of meals in LightBox menus dot

  LightBox diet plans
LB 1000 LB 1200 LB 1500
Breakfast 280 kcal 336 kcal 420 kcal
Mid-morning snack 80 kcal 96 kcal 120 kcal
Lunch 340 kcal 408 kcal 510 kcal
Mid-afternoon snack 80 kcal 96 kcal 120 kcal
Evening meal 220 kcal 264 kcal 330 kcal

 

Attention! According to the above table the energy value of LightBox Office meals (no evening meal) is approximately as follows: LB 1000 OF – 780 kcal, LB 1200 OF – 936 kcal, LB 1500 OF – 1170 kcal, LB 2000 OF – 1560 kcal and LB 2500 OF – 1950 kcal. The energy value of LightBox After Ten meals (no breakfast) is approximately: LB 1000 AT – 720 kcal, LB 1200 AT – 864 kcal, LB 1500 AT – 1080 kcal, LB 2000 AT – 1440 kcal i LB 2500 AT – 1800 kcal.

LightBox breakfast consists of: dot

  • fresh fruit (1000, 1200 and 1500 kcal plans),
  • specially made, varied muesli compositions with a low glycemic index, containing quinoa, spelt, rice, oat and buckwheat flakes, wheat, rye and oat bran, wheat germs with exceptional health benefits, fibre, amaranth seeds, flaxseed, sesame, pumpkin and sunflower seeds, nuts and almonds, as well as dried fruit, including those particularly valuable for health: papaya, Inca berries and strawberries, prepared using the innovative low temperature drying technology.
  • sugar-free natural yogurt with low fat content (2.0%) enriched with calcium and Lactobacillus acidophilus LA-5® and Bifidobacterium BB-12®probiotic cultures,
  • bread with the addition of protein products and fresh vegetables (1500, 2000 and 2500 kcal plans)

or

  • oats porridge (rice porridge in Gluten&Lactose Free meals), millet porridge with baked apple and dried fruit, and carrots.

or

  • traditional meals - with dark bread, cottage cheese, pates, Korycin cheese, omelette and pastry rolls with cottage-cheese-and-vegetable or vegetable filling, with sunflower and pumpkin seeds and nuts.

Suggested breakfast options for LightBox After Ten menus dot

In order to complement your LightBox After Ten menu we recommend that you compose your breakfast with the right calorie value using the listed products.

Bread, 100 kcal (approx. g)
graham roll, 1/2 (40)
musli-and-fruit bread, 1 slice (30)
natural flour-free fitness bread, 1/2 slice (20)
pumpernickel-type bread, 1 slice (40)
rye crispbread, 4 slices (25)
wholemeal bread, 1 slice (40)
wholemeal rye bread, 1 slice (45)
wholemeal toast bread, 1 slice (25)
wheat roll, 1/2 (35)

Protein toppings, 80 kcal (approx. g)
camembert, 1/4 wheel (30)
cheese, 1 slice (24)
chicken egg, 1 (50)
cottage cheese "country" ["wiejski"] type, half a pack (80)
egg spread, 2 spoons (50)
lentil pate, 2 slices (70)
low-fat cottage cheese, 1 slice (80)
pork cold cut, 1 slice (35)
pork tenderloin, 2 slices (50)
poultry cold cut, 4 slices (80)
reduced fat cottage cheese, 1 slice (60)
smoked mackerel (medium-size), no skin or fish bones, 1/3 (35)
smoked mackerel and chives spread, 1 spoon (20)
smoked salmon, 2 slices (50)
spread of reduced fat cottage cheese with radish and chives, 5 spoons (120)

Fats, 35 kcal (approx. g)
butter, 1 teaspoon (5)
margarine, 11/2 teaspoon (8)
mayonnaise, 1 teaspoon (5)
olive oil or other oil, 4/5 teaspoon (4)

Dairy drinks and juice, 100 kcal (approx. g)
banana yogurt 1.5% fat, 2/3 cup (135)
buttermilk 0.5% fat, 11/3 cup (260)
cocoa milk 1,5% fat, 2/3 cup (130)
coconut milk, 1/5 cup (40)
kefir 2% fat, 1 cup (200)
milk 2% fat, 1 cup (200)
natural yogurt 2% fat, 4/5 cup (160)
rice milk, 2/3 cup (130)
soy milk, 1 cup (200)
strawberry yogurt 1.5% fat, 4/5 cup (160)

apple and mango juice, 1 cup (200)
apple juice, 11/5 cup (230)
carrot juice, 11/5 cup (230)
orange juice, 11/5 cup (230)
tomato juice, 31/2 cup (710)
vegetable juice, 13/4 cup (350)

Vegetables and fruit, 25 kcal (approx. g)
celery, 31/2 a stick (200)
chicory, 21/2 (150)
cucumber, 1 large (200)
fennel, 1/2 (100)
green peas, 21/2 spoon (35)
kohlrabi, 1/2 (90)
lettuce, 1/2 a head (180)
pepper, 1/2 large (90)
radish, 18 pieces (180)
tomato, 1 (150)

apple, 1/3 large (60)
cherries, 12 fruit (50)
clementine, 1 (60)
grapes, 13 fruit (40)
kiwi, 2/3 (50)
pear, 1/3 (50)
peeled banana, 1/4 (30)

Ingredients to make your own musli mix, 1 spoon – kcal (approx. g)
bran, 17 (5)
buckwheat bran, 27 (8)
buckwheat flakes, 34 (10)
cashew nuts, 44 (8)
cornflakes, 11 (3)
dried apricots, (1 fruit), 28 (10)
dried plums, (1 fruit), 19 (7)
millet flakes, 36 (10)
musli with dried fruit, 33 (10)
musli with raisins and nuts, 38 (10)
oat flakes, 37 (10)
pumpkin seeds, 56 (10)
sesame, 63 (10)
spelt flakes, 27 (8)
sunflower seeds, 56 (10)
walnuts, 100 (15)

Suggested evening meal options for LightBox Office menus dot

In order to complement your LightBox Office menu we recommend that you compose your evening meal with the right calorie value using the listed products.

Bread, 100 kcal (approx. g)
graham roll, 1/2 (40)
musli-and-fruit bread, 1 slice (30)
natural flour-free fitness bread, 1/2 slice (20)
pumpernickel-type bread, 1 slice (40)
rye crispbread, 4 slices (25)
wheat roll, 1/2 (35)
wholemeal bread, 1 slice (40)
wholemeal rye bread, 1 slice (45)
wholemeal toast bread, 1 slice (25)

Protein toppings, 80 kcal (approx. g)
camembert, 1/4 wheel (30)
cheese, 1 slice (24)
chicken egg, 1 (50)
cottage cheese "country" ["wiejski"] type, half a pack (80)
egg spread, 2 spoons (50)
lentil pate, 2 slices (70)
low-fat cottage cheese, 1 slice (80)
pork cold cut, 1 slice (35)
pork tenderloin, 2 slices (50)
poultry cold cut, 4 slices (80)
reduced fat cottage cheese, 1 slice (60)
smoked mackerel (medium-size), no skin or fish bones, 1/3 (35)
smoked mackerel and chives spread, 1 spoon (20)
smoked salmon, 2 slices (50)
spread of reduced fat cottage cheese with radish and chives, 5 spoons (120)

Fats, 35 kcal (approx. g)
butter, 1 teaspoon (5)
margarine, 11/2 teaspoon (8)
mayonnaise, 1 teaspoon (5)
olive oil or other oil, 4/5 teaspoon (4)

Dairy drinks and juice, 100 kcal (approx. g)
banana yogurt 1.5% fat, 2/3 cup (135)
buttermilk 0.5% fat, 11/3 cup (260)
cocoa milk 1,5% fat, 2/3 cup (130)
coconut milk, 1/5 cup (40)
kefir 2% fat, 1 cup (200)
milk 2% fat, 1 cup (200)
natural yogurt 2% fat, 4/5 cup (160)
rice milk, 2/3 cup (130)
soy milk, 1 cup (200)
strawberry yogurt 1.5% fat, 4/5 cup (160)

apple and mango juice, 1 cup (200)
apple juice, 11/5 cup (230)
carrot juice, 11/5 cup (230)
orange juice, 11/5 cup (230)
tomato juice, 31/2 cup (710)
vegetable juice, 13/4 cup (350)

Vegetables and fruit, 25 kcal (approx. g)
celery, 31/2 a stick (200)
chicory, 21/2 (150)
cucumber, 1 large (200)
fennel, 1/2 (100)
green peas, 21/2 spoon (35)
kohlrabi, 1/2 (90)
lettuce, 1/2 a head (180)
pepper, 1/2 large (90)
radish, 18 pieces (180)
tomato, 1 (150)

apple, 1/3 large (60)
cherries, 12 fruit (50)
clementine, 1 (60)
grapes, 13 fruit (40)
kiwi, 2/3 (50)
pear, 1/3 (50)
peeled banana, 1/4 (30)

You are kindly requested to stick to nutrition rules defined by our dietitians dot

  • You should eat 5 meals a day
  • Breaks between meals should be no longer than 3 hours
  • Meals should be consumed slowly
  • You should drink 1.5-2 litres of unsweetened beverages throughout the day; still mineral water is most recommended
  • You shouldn't drink alcohol
  • You should avoid drinking juices, carbonated beverages, sweet coffee or tea
  • The last meal should be consumed at least 3 hours before going to sleep
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