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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 Optimum Menu - inspired with Mediterranean cuisine

Monday  click for nutritional value of the box

Breakfast:    Cottage cheese on spinach with flax seeds and radish sprouts, poultry cold cuts, avocado spread, cocktail tomatoes, bread  nutritional value
Mid-morning snack:    Cauliflower soup  nutritional value
Lunch:    Lamb shashliks with tzatziki sauce, grilled tomatoes, couscous with sunflower seeds and fresh parsley  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, peppers on lettuce, wholemeal rusks  nutritional value

Cottage cheese on spinach with flax seeds and radish sprouts, poultry cold cuts, avocado spread, cocktail tomatoes, bread
Cauliflower soup
Lamb shashliks with tzatziki sauce, grilled tomatoes, couscous with sunflower seeds and fresh parsley
Exotic brown rice dessert with pineapple and peach jelly, fruit
Chicken, sweetcorn, pineapple and cucumber salad with sunflower seeds, peppers on lettuce, wholemeal rusks
 

Tuesday  click for nutritional value of the box

Breakfast:    Porridge with roasted apples and walnuts, 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

Porridge with roasted apples and walnuts, 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 gingerbread granola  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, quinoa in three colours  nutritional value
Mid-afternoon snack:    Carrot cake, fruit  nutritional value
Evening meal:    Courgette pancakes with Greek yogurt, fresh vegetable salad  nutritional value

Yogurt with gingerbread granola
Kale cream of soup with croutons
Swordfish steak in mustard-and-champignon sauce from the Leros Island, steamed vegetables, quinoa in three colours
Carrot cake, fruit
Courgette pancakes with Greek yogurt, fresh vegetable salad
 

Thursday  click for nutritional value of the box

Breakfast:    Yogurt with "Granny's Garden" muesli  nutritional value
Mid-morning snack:    Minestrone soup with parmesan cheese  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 and toasts  nutritional value

Yogurt with "Granny's Garden" muesli
Minestrone soup with parmesan cheese
Roast turkey with apples, beets, buckwheat groats
Fruit with vanilla fromage frais
Hot smoked salmon with lamb’s lettuce, fresh cucumber, mozzarella and toasts
 

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:    Oyster mushroom and champignon chop, steamed vegetables, baked potato  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
Oyster mushroom and champignon chop, steamed vegetables, baked potato
Yogurt and strawberry shake with almonds
Cheese tart with tomatoes and pumpkin seeds
 

Saturday  click for nutritional value of the box

Breakfast:    Yogurt with "Polish Orchard" muesli  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, wholemeal rusks  nutritional value

Yogurt with "Polish Orchard" muesli
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, wholemeal rusks
 

Sunday  click for nutritional value of the box

Breakfast:    Homemade carrot, red lentil and pumpkin seed pâté, Korycin cheese, 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

Homemade carrot, red lentil and pumpkin seed pâté, Korycin cheese, fitness bread, vegetables
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 2000 LB 2500
Breakfast 560 kcal 700 kcal
Mid-morning snack 160 kcal 200 kcal
Lunch 680 kcal 850 kcal
Mid-afternoon snack 160 kcal 200 kcal
Evening meal 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 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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