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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 Gluten&Lactose Free Menu - gluten and lactose free diet

Meals offered in the Gluten&Lactose Free diet plan are prepared from gluten-free foods and lactose-free dairy product replacements.

Monday  click for nutritional value of the box

Breakfast:    Cheese omelette with apples, Greek yogurt, orange  nutritional value
Mid-morning snack:    Oyster mushroom tripe soup  nutritional value
Lunch:    Chicken in almond sauce, black rice, carrots and peas  nutritional value
Mid-afternoon snack:    Chia cheesecake with peach  nutritional value
Evening meal:    Millet salad with baked cod and olives, bread  nutritional value

Cheese omelette with apples, Greek yogurt, orange
Oyster mushroom tripe soup
Chicken in almond sauce, black rice, carrots and peas
Chia cheesecake with peach
Millet salad with baked cod and olives, bread
 

Tuesday  click for nutritional value of the box

Breakfast:    Smoked salmon with lemon and black olives, egg spread with dill, bread  nutritional value
Mid-morning snack:    Tortellini with mozzarella, basil, pesto and baby tomatoes  nutritional value
Lunch:    Spicy turkey with peaches, steamed vegetables, red rice  nutritional value
Mid-afternoon snack:    Yogurt and apple shake with cucumber and fresh parsley  nutritional value
Evening meal:    Greek moussaka, lettuce with capers and walnuts  nutritional value

Smoked salmon with lemon and black olives, egg spread with dill, bread
Tortellini with mozzarella, basil, pesto and baby tomatoes
Spicy turkey with peaches, steamed vegetables, red rice
Yogurt and apple shake with cucumber and fresh parsley
Greek moussaka, lettuce with capers and walnuts
 

Wednesday  click for nutritional value of the box

Breakfast:    Yogurt with "Cocoa Flavours" muesli  nutritional value
Mid-morning snack:    Imam (Greek aubergine dish)  nutritional value
Lunch:    Lamb meatballs in own juice, steamed vegetables, buckwheat groats  nutritional value
Mid-afternoon snack:    Panna cotta with fruit mousse  nutritional value
Evening meal:    Green cottage cheese spread, mixed vegetables, bread  nutritional value

Yogurt with "Cocoa Flavours" muesli
Imam (Greek aubergine dish)
Lamb meatballs in own juice, steamed vegetables, buckwheat groats
Panna cotta with fruit mousse
Green cottage cheese spread, mixed vegetables, bread
 

Thursday  click for nutritional value of the box

Breakfast:    Millet porridge with coconut milk, fruit & nuts, baked apple  nutritional value
Mid-morning snack:    Fresh cabbage soup with tomatoes and beans  nutritional value
Lunch:    Tuna steak in lemon sauce, steamed vegetables with champignons, rice noodles with black sesame  nutritional value
Mid-afternoon snack:    Yogurt and cherry shake with flax seeds  nutritional value
Evening meal:    Buckwheat, poultry breast and vegetable salad, mixed vegetables, kale with tomatoes, sesame and vinaigrette dressing  nutritional value

Millet porridge with coconut milk, fruit & nuts, baked apple
Fresh cabbage soup with tomatoes and beans
Tuna steak in lemon sauce, steamed vegetables with champignons, rice noodles with black sesame
Yogurt and cherry shake with flax seeds
Picture comming soon
 

Friday  click for nutritional value of the box

Breakfast:    Champignon-stuffed eggs, green peas salad with pickled cucumber and dill, bread  nutritional value
Mid-morning snack:    Pumpkin cream of soup  nutritional value
Lunch:    Spanish tortilla with Manchego sheep’s milk cheese and tomato-and-pepper sauce  nutritional value
Mid-afternoon snack:    Vanilla pudding with orange  nutritional value
Evening meal:    Feta in puff pastry with honey-and-sesame sauce from the Marathi Island, mixed vegetables  nutritional value

Picture comming soon
Pumpkin cream of soup
Spanish tortilla with Manchego sheep’s milk cheese and tomato-and-pepper sauce
Vanilla pudding with orange
Feta in puff pastry with honey-and-sesame sauce from the Marathi Island, mixed vegetables
 

Saturday  click for nutritional value of the box

Breakfast:    Yogurt with vanilla and nut muesli and cherries  nutritional value
Mid-morning snack:    Pear-and-parsley cream of soup with roast almonds  nutritional value
Lunch:    Souvlaki (Greek dish), steamed vegetables, buckwheat groats  nutritional value
Mid-afternoon snack:    Soy foam, jelly with fruit  nutritional value
Evening meal:    Salmon terrine, vegetable mix, bread  nutritional value

Yogurt with vanilla and nut muesli and cherries
Picture comming soon
Souvlaki (Greek dish), steamed vegetables, buckwheat groats
Soy foam, jelly with fruit
Salmon terrine, vegetable mix, bread
 

Sunday  click for nutritional value of the box

Breakfast:    Yogurt with soy crunchy muesli with honey and raisins  nutritional value
Mid-morning snack:    Tuscan soup  nutritional value
Lunch:    Tagliatelle with champignons and tomatoes, lettuce  nutritional value
Mid-afternoon snack:    Jelly with fruit  nutritional value
Evening meal:    Tuna and curry spread, mixed vegetables, bread  nutritional value

Yogurt with soy crunchy muesli with honey and raisins
Tuscan soup
Tagliatelle with champignons and tomatoes, lettuce
Jelly with fruit
Tuna and curry spread, mixed vegetables, bread
 

Approximate energy value of meals in LightBox menus dot

  LightBox diet plans
LB 1000 LB 1200 LB 1500 LB 2000 LB 2500
Breakfast 280 kcal 336 kcal 420 kcal 560 kcal 700 kcal
Mid-morning snack 80 kcal 96 kcal 120 kcal 160 kcal 200 kcal
Lunch 340 kcal 408 kcal 510 kcal 680 kcal 850 kcal
Mid-afternoon snack 80 kcal 96 kcal 120 kcal 160 kcal 200 kcal
Evening meal 220 kcal 264 kcal 330 kcal 440 kcal 550 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 natural gluten-free replacements of traditional grains with extceptional health benefits – amaranth, buckwheat and millet products, as well as rice and corn flakes, quinoa flakes, flaxseed, sesame, pumpkin and sunflower seeds, nuts and almonds, plus gluten-free dried fruit, including those particularly valuable for health: strawberries, lemons, oranges, apricots, wild cherries, exotic papaya fruit and Inca berries, 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,
  • gluten-free bread with the addition of protein products and fresh vegetables (1500, 2000 and 2500 kcal meal sets)

or

  • rice porridge and millet porridge with baked apple and dried fruit, and raw carrots

or

  • traditional meals - with dark gluten-free bread, cottage cheese, pates, Korycin cheese, omelette and pastry rolls (made from gluten-free flour) 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. When on a gluten-free and lactose-free diet, shop for products from gluten-free and lactose-free food producers, including those using the licensed crossed grain symbol. The list of safe gluten-free products available on the Polish market can be found at the website of the Polish Association of People with Coeliac Disease and on Gluten-Free Diet – www.celiakia.pl (mainly in Polish). Keep in mind that gluten can be present not only in grain products, but also in yogurts, flavoured fromage frais, cold cuts, pates, mayonnaise, food concentrates, cakes and even baking powder or condiments such as mustard and soy sauce.

Bread, 100 kcal (approx. g)
gluten-free bread, 1 slice (30)
gluten-free roll, 1 (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)
gluten-free mayonnaise, 1 teaspoon (5)
margarine 11/2 teaspoon (8)
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 juice, 11/5 cup (230)
apple and mango juice, 1 cup (200)
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)
amaranth popping, 12 (3)
buckwheat bran, 27 (8)
buckwheat flakes, 34 (10)
buckwheat-and-rice musli with dried fruit, 38 (10)
cashew nuts, 44 (8)
dried apricots, (1 fruit), 28 (10)
dried plums, (1 fruit), 19 (7)
gluten-free cornflakes, 11 (3)
millet flakes, 36 (10)
millet-and-buckwheat musli with lyophilized fruit, 34 (10)
pumpkin seeds, 56 (10)
quinoa flakes, 34 (10)
rice flakes, 41 (12)
sesame, 63 (10)
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. When on a gluten-free and lactose-free diet, shop for products from gluten-free and lactose-free food producers, including those using the licensed crossed grain symbol. The list of safe gluten-free products available on the Polish market can be found at the website of the Polish Association of People with Coeliac Disease and on Gluten-Free Diet – www.celiakia.pl (mainly in Polish). Keep in mind that gluten can be present not only in grain products, but also in yogurts, flavoured fromage frais, cold cuts, pates, mayonnaise, food concentrates, cakes and even baking powder or condiments such as mustard and soy sauce.

Bread, 100 kcal (approx. g)
gluten-free bread, 1 slice (30)
gluten-free roll, 1 (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 fishbones, 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)
gluten-free mayonnaise, 1 teaspoon (5)
margarine 11/2 teaspoon (8)
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 juice, 11/5 cup (230)
apple and mango juice, 1 cup (200)
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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