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 Vege Menu - lacto-ovo vegetarian diet

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:    Tomatoes stuffed with lentils, steamed vegetables, white and wild rice  nutritional value
Mid-afternoon snack:    Yogurt dessert with multi-colour jellies, fruit  nutritional value
Evening meal:    Curd cheese and champignon spread with oregano, mixed vegetables, bread  nutritional value

Quinoa and milk with berries and almond flakes, red beet crisps
Oriental salad with cloud ear fungi
Tomatoes stuffed with lentils, steamed vegetables, white and wild rice
Yogurt dessert with multi-colour jellies, fruit
Curd cheese and champignon spread with oregano, 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:    Tofu stroganoff, steamed vegetables, buckwheat groats  nutritional value
Mid-afternoon snack:    Spinach sponge cake with pudding cream, fruit  nutritional value
Evening meal:    Mexican style tortilla with black beans, white and red cabbage salad  nutritional value

Picture comming soon
Lentil soup with tomatoes and potatoes
Tofu stroganoff, steamed vegetables, buckwheat groats
Spinach sponge cake with pudding cream, fruit
Mexican style tortilla with black beans, white and red cabbage salad
 

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:    Stew with lentils, courgettes and carrots, spelt with vermicelli and dried tomatoes  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
Stew with lentils, courgettes and carrots, spelt with vermicelli and dried tomatoes
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 sweetcorn  nutritional value
Lunch:    Wholemeal flour spaghetti with seitan and broccoli  nutritional value
Mid-afternoon snack:    Yogurt and pineapple shake with coconut  nutritional value
Evening meal:    Spinach rolls with cheese and dried tomatoes, multi-vegetable salad with red beans, bread  nutritional value

Vegetable and mozzarella roll
Fruit and vegetable salad with sweetcorn
Wholemeal flour spaghetti with seitan and broccoli
Yogurt and pineapple shake with coconut
Spinach rolls with cheese and dried tomatoes, multi-vegetable salad with red beans, bread
 

Friday  click for nutritional value of the box

Breakfast:    Yogurt with "Sunny" muesli  nutritional value
Mid-morning snack:    "LightBox" barley soup  nutritional value
Lunch:    Pepper stuffed with lentils, steamed vegetables, 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 "Sunny" muesli
"LightBox" barley soup
Pepper stuffed with lentils, steamed vegetables, 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:    Vegetable stew with champignons and tofu, broccoli, buckwheat groats  nutritional value
Mid-afternoon snack:    Chia pudding with fruit gel  nutritional value
Evening meal:    Pink curd cheese spread, mixed vegetables, bread  nutritional value

Cheese and almond omelette with nuts, Greek yogurt, fruit
Greek salad
Vegetable stew with champignons and tofu, broccoli, buckwheat groats
Chia pudding with fruit gel
Pink curd cheese spread, 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, bread  nutritional value
Mid-morning snack:    Tomato soup with rice and lentils  nutritional value
Lunch:    Wholemeal farfalle with aubergines and tomatoes  nutritional value
Mid-afternoon snack:    Apple jelly with yogurt cubes  nutritional value
Evening meal:    Potato spread with tofu, mixed vegetables, bread  nutritional value

Picture comming soon
Tomato soup with rice and lentils
Wholemeal farfalle with aubergines and tomatoes
Apple jelly with yogurt cubes
Potato spread with tofu, mixed vegetables, bread
 

Approximate energy value of meals in LightBox menus dot

  LightBox diet plans
LB 1000 LB 1200 LB 1500 LB 2000
Breakfast 280 kcal 336 kcal 420 kcal 560 kcal
Mid-morning snack 80 kcal 96 kcal 120 kcal 160 kcal
Lunch 340 kcal 408 kcal 510 kcal 680 kcal
Mid-afternoon snack 80 kcal 96 kcal 120 kcal 160 kcal
Evening meal 220 kcal 264 kcal 330 kcal 440 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. 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.

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)
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 and vegetable salad, 1 small plate (80)
lentil pate, 2 slices (70)
low-fat cottage cheese, 1 slice (80)
marinated tempeh, 2 slices (40)
natural hummus, 21/2 teaspoon (25)
reduced fat cottage cheese, 1 slice (60)
smoked tofu, 21/2 slices (50)
soy cold cuts, 3 plasterki (50)
spread of reduced fat cottage cheese with radish and chives, 5 spoons (120)
sunflower spread with aubergine, 2/3 spoon (20)

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 and vegetable salad, 1 small plate (80)
lentil pate, 2 slices (70)
low-fat cottage cheese, 1 slice (80)
marinated tempeh, 2 slices (40)
natural hummus, 21/2 teaspoon (25)
reduced fat cottage cheese, 1 slice (60)
smoked tofu, 21/2 slices (50)
soy cold cuts, 3 plasterki (50)
spread of reduced fat cottage cheese with radish and chives, 5 spoons (120)
sunflower spread with aubergine, 2/3 spoon (20)

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

Due to the absence of fish, meat and meat products in the lacto-ovo vegetarian diet and the resulting insufficient amount of vitamin D, we recommend that you supplement our LightBox Vege diet with a plant form of vitamin D..

  • 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.