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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:    Cottage cheese on spinach with flax seeds and radish sprouts, cold cuts, avocado spread, cocktail tomatoes, bread  nutritional value
Mid-morning snack:    Cauliflower soup  nutritional value
Lunch:    Lamb shashliks with tzatziki sauce, grilled tomatoes, baked potato  nutritional value
Mid-afternoon snack:    Exotic brown rice dessert with pineapple and peach jelly, fruit  nutritional value
Evening meal:    Chicken, sweetcorn, pineapple and cucumber salad with sunflower seeds, pepper on lettuce, corn and rice crackers  nutritional value

Cottage cheese on spinach with flax seeds and radish sprouts, cold cuts, avocado spread, cocktail tomatoes, bread
Cauliflower soup
Lamb shashliks with tzatziki sauce, grilled tomatoes, baked potato
Exotic brown rice dessert with pineapple and peach jelly, fruit
Picture comming soon
 

Tuesday  click for nutritional value of the box

Breakfast:    Turmeric rice cream, roast apple with cinnamon, vegetables  nutritional value
Mid-morning snack:    Mediterranean salad  nutritional value
Lunch:    Salisbury steak with sunflower seeds, green peas, millet groats  nutritional value
Mid-afternoon snack:    Jelly with fruit  nutritional value
Evening meal:    Briam (Greek vegetable dish), fava spread, bread  nutritional value

Turmeric rice cream, roast apple with cinnamon, vegetables
Mediterranean salad
Salisbury steak with sunflower seeds, green peas, millet groats
Jelly with fruit
Briam (Greek vegetable dish), fava spread, bread
 

Wednesday  click for nutritional value of the box

Breakfast:    Yogurt with "Polish Garden" muesli  nutritional value
Mid-morning snack:    Kale cream of soup with croutons  nutritional value
Lunch:    Swordfish steak in mustard-and-champignon sauce from the Leros Island, steamed vegetables, white and wild rice  nutritional value
Mid-afternoon snack:    Carrot cake, fruit  nutritional value
Evening meal:    Courgette pancakes with Greek yogurt, fresh vegetable salad  nutritional value

Yogurt with "Polish Garden" muesli
Kale cream of soup with croutons
Swordfish steak in mustard-and-champignon sauce from the Leros Island, steamed vegetables, white and wild rice
Picture comming soon
Courgette pancakes with Greek yogurt, fresh vegetable salad
 

Thursday  click for nutritional value of the box

Breakfast:    Yogurt with "Columbus" muesli and sesame  nutritional value
Mid-morning snack:    Mediterranean salad  nutritional value
Lunch:    Roast turkey with apples, beets, buckwheat groats  nutritional value
Mid-afternoon snack:    Fruit with vanilla fromage frais  nutritional value
Evening meal:    Hot smoked salmon with lamb’s lettuce, fresh cucumber, mozzarella, Italian taralli crackers  nutritional value

Picture comming soon
Mediterranean salad
Roast turkey with apples, beets, buckwheat groats
Fruit with vanilla fromage frais
Hot smoked salmon with lamb’s lettuce, fresh cucumber, mozzarella, Italian taralli crackers
 

Friday  click for nutritional value of the box

Breakfast:    Spanish omelette with vegetables, sugar-free LightBox cookies, dried fruit  nutritional value
Mid-morning snack:    "LightBox" vegetable soup  nutritional value
Lunch:    Buckwheat chop with feta cheese, steamed vegetables  nutritional value
Mid-afternoon snack:    Yogurt and strawberry shake with almonds  nutritional value
Evening meal:    Cheese tart with tomatoes and pumpkin seeds  nutritional value

Spanish omelette with vegetables, sugar-free LightBox cookies, dried fruit
"LightBox" vegetable soup
Buckwheat chop with feta cheese, steamed vegetables
Yogurt and strawberry shake with almonds
Cheese tart with tomatoes and pumpkin seeds
 

Saturday  click for nutritional value of the box

Breakfast:    Yogurt with buckwheat muesli and almonds  nutritional value
Mid-morning snack:    Sweet potato cream of soup with goat cheese and black cumin  nutritional value
Lunch:    Zander in Veracruz sauce, steamed vegetables, black rice  nutritional value
Mid-afternoon snack:    Crepe with peach fromage frais and dark chocolate, fruit  nutritional value
Evening meal:    Italian-style chicken with chickpeas, fresh vegetables and olives, corn and rice crackers  nutritional value

Yogurt with buckwheat muesli and almonds
Sweet potato cream of soup with goat cheese and black cumin
Zander in Veracruz sauce, steamed vegetables, black rice
Crepe with peach fromage frais and dark chocolate, fruit
Italian-style chicken with chickpeas, fresh vegetables and olives, corn and rice crackers
 

Sunday  click for nutritional value of the box

Breakfast:    Homemade carrot, red lentil and pumpkin seed pâté, cottage cheese with wild garlic, fitness bread, vegetables  nutritional value
Mid-morning snack:    Champignon soup  nutritional value
Lunch:    Spanish paella with arborio rice  nutritional value
Mid-afternoon snack:    Baked apple, yogurt-and-vanilla sauce with almonds  nutritional value
Evening meal:    Turkey with plums in jelly, mixed vegetables, bread  nutritional value

Picture comming soon
Champignon soup
Spanish paella with arborio rice
Baked apple, yogurt-and-vanilla sauce with almonds
Turkey with plums in jelly, 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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