PL | EN

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:    Quinoa and milk with berries and almond flakes, red beet crisps  nutritional value
Mid-morning snack:    Oriental salad with cloud ear fungi  nutritional value
Lunch:    Turkey breast in mustard and honey sauce, steamed vegetables, buckwheat pasta  nutritional value
Mid-afternoon snack:    Yogurt dessert with multi-colour jellies, fruit  nutritional value
Evening meal:    Mackerel spread, mixed vegetables, bread  nutritional value

Quinoa and milk with berries and almond flakes, red beet crisps
Oriental salad with cloud ear fungi
Turkey breast in mustard and honey sauce, steamed vegetables, buckwheat pasta
Yogurt dessert with multi-colour jellies, fruit
Mackerel spread, mixed vegetables, bread
 

Tuesday  click for nutritional value of the box

Breakfast:    Oat pancakes with Greek yogurt, avocado salad  nutritional value
Mid-morning snack:    Lentil soup with tomatoes and potatoes  nutritional value
Lunch:    Beef stroganoff, steamed vegetables, buckwheat groats  nutritional value
Mid-afternoon snack:    Spinach sponge cake with pudding cream, fruit  nutritional value
Evening meal:    Tuna salad with sweetcorn and pineapple, mixed vegetables, bread  nutritional value

Picture comming soon
Lentil soup with tomatoes and potatoes
Beef stroganoff, steamed vegetables, buckwheat groats
Spinach sponge cake with pudding cream, fruit
Tuna salad with sweetcorn and pineapple, mixed vegetables, bread
 

Wednesday  click for nutritional value of the box

Breakfast:    Millet porridge with coconut milk, fruit & nuts, baked apple  nutritional value
Mid-morning snack:    Ukrainian borsch (beet soup) with quail egg  nutritional value
Lunch:    Pike fishballs in caper sauce, steamed vegetables, brown rice  nutritional value
Mid-afternoon snack:    Chocolate pudding with almonds, fruit  nutritional value
Evening meal:    Celery pâté with walnuts  nutritional value

Millet porridge with coconut milk, fruit & nuts, baked apple
Ukrainian borsch (beet soup) with quail egg
Pike fishballs in caper sauce, steamed vegetables, brown rice
Chocolate pudding with almonds, fruit
Celery pâté with walnuts
 

Thursday  click for nutritional value of the box

Breakfast:    Vegetable and mozzarella roll  nutritional value
Mid-morning snack:    Fruit and vegetable salad with ham and sweetcorn  nutritional value
Lunch:    Roast turkey with peppers and thyme, red cabbage with apples, baked potato  nutritional value
Mid-afternoon snack:    Yogurt and pineapple shake with coconut  nutritional value
Evening meal:    Salmon rolls in spinach pastry with sesame, multi-vegetable salad with red beans, bread  nutritional value

Vegetable and mozzarella roll
Fruit and vegetable salad with ham and sweetcorn
Roast turkey with peppers and thyme, red cabbage with apples, baked potato
Yogurt and pineapple shake with coconut
Salmon rolls in spinach pastry with sesame, multi-vegetable salad with red beans, bread
 

Friday  click for nutritional value of the box

Breakfast:    Yogurt with chocolate muesli and dried mango  nutritional value
Mid-morning snack:    Cheese salad with sunflower seeds  nutritional value
Lunch:    Hoki fish in tomato sauce with spinach and mozzarella stuffed peppers, white and wild rice  nutritional value
Mid-afternoon snack:    Yogurt-and-lemon dessert from the Arki Island, fruit  nutritional value
Evening meal:    Vegetable quiche with cheese, carrot spaghetti, bread  nutritional value

Yogurt with chocolate muesli and dried mango
Cheese salad with sunflower seeds
Hoki fish in tomato sauce with spinach and mozzarella stuffed peppers, white and wild rice
Yogurt-and-lemon dessert from the Arki Island, fruit
Vegetable quiche with cheese, carrot spaghetti, bread
 

Saturday  click for nutritional value of the box

Breakfast:    Cheese and almond omelette with nuts, Greek yogurt, fruit  nutritional value
Mid-morning snack:    Greek salad  nutritional value
Lunch:    Poultry rolls with spinach and dried tomatoes, steamed vegetables, buckwheat groats  nutritional value
Mid-afternoon snack:    Chia pudding with fruit gel  nutritional value
Evening meal:    Salmon tartare, mixed vegetables, bread  nutritional value

Cheese and almond omelette with nuts, Greek yogurt, fruit
Greek salad
Poultry rolls with spinach and dried tomatoes, steamed vegetables, buckwheat groats
Chia pudding with fruit gel
Salmon tartare, mixed vegetables, bread
 

Sunday  click for nutritional value of the box

Breakfast:    Hummus with dried tomatoes and tahini, cottage cheese with radish, carrot and apple salad, fitness bread  nutritional value
Mid-morning snack:    Tomato soup with rice and lentils  nutritional value
Lunch:    Buckwheat penne with courgettes and tomatoes  nutritional value
Mid-afternoon snack:    Apple jelly with yogurt cubes  nutritional value
Evening meal:    Fish in jelly, mixed vegetables, bread  nutritional value

Picture comming soon
Tomato soup with rice and lentils
Buckwheat penne with courgettes and tomatoes
Apple jelly with yogurt cubes
Fish 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
X Close
This website uses cookies to deliver its services, for statistics and advertising. You can disable cookies or change cookie settings in your browser. By using this website, you agree to the use of cookies.