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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:    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:    Wholemeal pasta, broccoli and dried tomato salad  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
Wholemeal pasta, broccoli and dried tomato salad
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 nut granola and honey  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 nut granola and honey
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, wholemeal rusks  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
Buckwheat, poultry breast and vegetable salad, mixed vegetables, wholemeal rusks
 

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 filo 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 filo pastry with honey and sesame sauce from the Marathi Island, mixed vegetables
 

Saturday  click for nutritional value of the box

Breakfast:    Yogurt with "Citrus Flavour" muesli  nutritional value
Mid-morning snack:    Pear-and-parsley cream of soup with roast almonds  nutritional value
Lunch:    Souvlaki (Greek dish), steamed vegetables, green bulgur wheat  nutritional value
Mid-afternoon snack:    Soy foam, jelly with fruit  nutritional value
Evening meal:    Salmon terrine, vegetable mix, bread  nutritional value

Yogurt with "Citrus Flavour" muesli
Pear-and-parsley cream of soup with roast almonds
Souvlaki (Greek dish), steamed vegetables, green bulgur wheat
Soy foam, jelly with fruit
Salmon terrine, vegetable mix, bread
 

Sunday  click for nutritional value of the box

Breakfast:    Yogurt with „Nutty spelt with tangerine” muesli  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 „Nutty spelt with tangerine” muesli
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
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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