LightBox Slim FLEX Menu – Weight loss diet with choice of dishes

Breakfast

A. Yogurt with homemade gingerbread granola

calorie value

B. Oriental pancakes with ricotta, nuts and orange vegetarian

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C. Smoked turkey breast sandwich with goat's cheese, vegetable salad with olive oil exclusive to FLEX!

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D. Cheese and almond omelette with nuts, Greek yogurt, fruit vegetarian

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Mid-morning snack

A. Imam (Greek aubergine dish) vegetarian

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B. Ukrainian borsch (beet soup) with quail egg vegetarian

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C. Fruit and vegetable salad with ham and sweetcorn

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D. Ravioli with mozzarella, basil, pesto and baby tomatoes vegetarian

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Lunch

A. Tagliatelle with champignons and tomatoes, lettuce vegetarian

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B. Turkey with bamboo shoots, mung bean sprouts, sweetcorn and black olives, couscous with green peas and wild mushrooms

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C. Green celery in bechamel sauce baked with mozzarella, grilled tomatoes, quinoa in three colours vegetarian

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D. Chicken curry with vegetables, risoni pasta exclusive to FLEX!

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Mid-afternoon snack

A. Vanilla pudding with orange vegetarian

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B. Homemade cheesecake, fruit vegetarian

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C. Yoghurt with oat porridge and coconut, fruit vegetarian

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D. Apple jelly with yoghurt mousse and chocolate exclusive to FLEX!

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Evening meal

A. Tuna and curry spread, vegetable salad with pumpkin seeds and thyme fish

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B. Turkey involtini stuffed with pistachio nuts, spinach and kohlrabi salad with fruit, bread

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C. Mexican salad, vegetable salad with pumpkin seeds and thyme vegetarian

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D. Savoury potato cake with mushroom sauce exclusive to FLEX!

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Breakfast

A. Smoked salmon with lemon and black olives, egg spread with dill, bread fish

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B. Eggs baked in bread with mozzarella, tomatoes and chives vegetarian

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C. Yogurt with "Cherry Orchard" muesli exclusive to FLEX!

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D. Cottage cheese with tomatoes and multicoloured pepper, hummus with smoked paprika, turkey ham, bread exclusive to FLEX!

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Mid-morning snack

A. Exotic soup with coconut milk vegetarian

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B. Rucola and fennel salad with quail egg and corregio cheese vegetarian

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C. Caprese frittata with mozzarella and basil vegetarian

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D. Mackrel paste sandwich fish

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Lunch

A. Chicken drumsticks with teriyaki sauce, white and wild rice, baby carrots

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B. Wholemeal farfalle with courgette and tomatoes vegetarian

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C. Cabbage rolls with lentil and buckwheat filling in tomato sauce, mini carrots vegetarian

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D. Beef cutlets with mushrooms in mascarpone sauce, steamed broccoli, beetroot salad, buckwheat groats exclusive to FLEX!

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Mid-afternoon snack

A. Mango lassi vegetarian

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B. Semolina cake with apricots, fruit vegetarian

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C. Velvet cinnamon pudding, fruit exclusive to FLEX!

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D. Swedish almond and lemon cake, fruit vegetarian

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Evening meal

A. Greek moussaka, lettuce with capers and walnuts

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B. Greek-style fish, mixed vegetables, bread fish

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C. Green Lebanese omelette vegetarian

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D. Chicken gyros with pita bread, yoghurt and garlic sauce exclusive to FLEX!

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Breakfast

A. Yogurt with "Ali Baba" muesli

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B. Oat cakes with Greek yoghurt, romaine lettuce with pumpkin and sunflower seeds vegetarian

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C. Wholegrain roll with chicken and nut involtini, mature Amber cheese and grean pea paste, crunchy vegetables exclusive to FLEX!

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D. Egg muffins with spinach, olives and yellow bell peppers, soft goat's cheese with rucola, bread vegetarian

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Mid-morning snack

A. Vitality salad with chickpeas and durum orzo vegetarian

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B. Sajgonki z kurczakiem i warzywami exclusive to FLEX!

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C. Beef goulash soup exclusive to FLEX!

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D. Cottage cheese with dried tomatoes and olives vegetarian

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Lunch

A. Roast turkey with mango sauce, beets with apples, pearl couscous with pasley

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B. LightBurger with QMP quality beef

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C. Honey and tomato marinaded spare ribs, sauerkraut salad with olive oil, mashed potatoes with butter exclusive to FLEX!

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D. Penne with spinach, toasted seeds and grana padano, lamb's foot lettuce with balsamico cream vegetarian

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Mid-afternoon snack

A. Fit blueberry layer-cake, fruit

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B. Yoghurt and fruit dessert with meringue vegetarian

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C. Red bean gingerbread, fruit vegetarian

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D. Pumpkin pudding, fruit exclusive to FLEX!

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Evening meal

A. Salmon in jelly, fresh green celery, apple and cucumber salad, bread fish

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B. Greek tart with cold meat, olives, peppers and flax seeds vegetarian

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C. Chicken and vegetable wrap served with spinach leaves exclusive to FLEX!

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D. Green vegetable pilau rice with chickpeas, rucola with pear balsamico cream vegetarian

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Breakfast

A. Porridge with roasted apples and walnuts, vegetables vegetarian

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B. Yogurt with "Vanilla and Pepper" muesli vegetarian

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C. Quesadillas with scrambled eggs and sun-dried tomatoes, yoghurt dressing, rucola and lamb's foot lettuce vegetarian

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D. Crepes with mascarpone and white chocolate, fruit vegetarian

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Mid-morning snack

A. Cauliflower soup vegetarian

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B. Spinach cake served on romaine lettuce vegetarian

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C. Grilled pineapple with joghurt sauce and almond flakes vegetarian

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D. Wholegrain sandwich with soft cheese, egg and chive paste with tomatoes vegetarian

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Lunch

A. Salisbury steak with mushroom sauce, green peas, millet groats

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B. Chicken in almond butter, mixed lettuce leaves with vinaigrette and parsley, sweet potato purée exclusive to FLEX!

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C. Silesian dumplings with mushroom and mascarpone sauce, red cabbage salad vegetarian

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D. Hoki fish in sweet and sour sauce, steamed vegetables, brown rice fish

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Mid-afternoon snack

A. Fruit salad with mint and almonds vegetarian

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B. Vanilla custard with almonds, fruit vegetarian

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C. Prune and cashew cake vegetarian

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D. Cinnamon buns vegetarian

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Evening meal

A. Briam (Greek vegetable dish), fava spread, bread vegetarian

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B. Creamy orzotto with roast chicken and pumpkin exclusive to FLEX!

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C. Curd cheese and champignon spread with oregano, courgette salad with olives and walnuts vegetarian

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D. Camembert with cranberries, mixed vegetables, bread vegetarian

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Breakfast

A. Cottage cheese on spinach with flax seeds and radish sprouts, poultry cold cuts, avocado spread, cocktail tomatoes, bread

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B. Yogurt with homemade granola

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C. Muffins with mozzarella, tomatoes and parsley, green cottage cheese paste with white sesame served on lettuce, bread vegetarian

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D. Corn pancakes with guacamole, tomato salad with sunflower seeds vegetarian

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Mid-morning snack

A. Rucola, black lentil and fresh pumpkin salad vegetarian

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B. Beet cream with sunflower seeds vegetarian

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C. Mini tortillas with cheese and vegetables exclusive to FLEX!

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D. Chickpea and mushroom hummus sandwich served on lettuce vegetarian

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Lunch

A. Lamb shish kebabs with garam masala sauce, grilled tomatoes, couscous with sunflower seeds and fresh parsley

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B. Chicken thighs with plums, steamed vegetables, millet groats

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C. Pepper stuffed with lentils, steamed vegetables, white and wild rice vegetarian

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D. Pork loin marinated in honey, lamb's foot lettuce and rucola with balsamico dressing, basmati rice exclusive to FLEX!

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Mid-afternoon snack

A. Passion fruit yoghurt mousse

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B. Yoghurt and pineapple smoothie vegetarian

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C. Apple pie with shortcrust pastry base, fruit vegetarian

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D. Caramel cream with granola topping, fruit vegetarian

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Evening meal

A. Chicken, sweetcorn, pineapple and cucumber salad with sunflower seeds, peppers on lettuce, wholemeal rusks

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B. Courgette rolls with cheese and walnuts, mixed vegetables, bread vegetarian

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C. Spinach tart with sunflower seeds vegetarian

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D. Roast loin of beef in honey and herb sauce, mixed vegetables, bread

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Breakfast

A. Yogurt with „Nutty spelt with tangerine” muesli vegetarian

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B. Egg and turkey ham in French pastry, fresh julienned vegetables, yoghurt and dill dip

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C. Vegetable and mozzarella roll, homemade 1000 island dressing vegetarian

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D. Cottage cheese with cinnamon and chili, bread and butter, melon vegetarian

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Mid-morning snack

A. Cream of kale soup with croutons vegetarian

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B. Quail egg baked with avocado, herbs and dried tomatoes vegetarian

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C. Wholegrain Italian tomato paste sandwich with quail's eggs vegetarian

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D. Roast turkey salad with couscous, vegetables and honey dressing exclusive to FLEX!

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Lunch

A. Trout in dill sauce, steamed vegetables, white cabbage, cucumber and pepper salad, quinoa fish

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B. Parboiled rice risotto with vegetables and blue cheese, cocktail tomatoes, rucola vegetarian

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C. De volaille, carrot, apple and leek salad, mashed potatoes exclusive to FLEX!

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D. Turkey a la bruschetta with grana padano and pine nut pesto, brown rice

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Mid-afternoon snack

A. Oat crumble with fruit vegetarian

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B. Orange dessert with crunchy muesli, fruit vegetarian

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C. Yoghurt and peach smoothie vegetarian

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D. Carrot cake, fruit vegetarian

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Evening meal

A. Courgette pancakes with Greek yogurt, fresh vegetable salad vegetarian

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B. Drop scones with apples and icing sugar vegetarian

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C. Herring and beetroot salad with steamed peas, wholegrain roll fish

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D. Cesar salad with croutons fish

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Breakfast

A. Spanish omelette with vegetables, sugar-free LightBox cookies, dried fruit vegetarian

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B. Yogurt with apple granola and nuts

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C. Country style drop scones with Greek yoghurt and fruit vegetarian

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D. Camembert and roast tenderloin sandwich, vegetable salad with olive oil exclusive to FLEX!

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Mid-morning snack

A. "LightBox" vegetable soup vegetarian

calorie value

B. Baked beet carpaccio with feta-style cheese vegetarian

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C. Roast chicken with dried apricots served on romaine lettuce exclusive to FLEX!

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D. Roast potatoes with cream and chives vegetarian

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Lunch

A. Oyster mushroom and champignon chop, steamed vegetables, baked potato vegetarian

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B. Spicy turkey with apricots and pak choi, steamed vegetables, red rice

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C. Tagliatelle with chicken and blue cheese sauce exclusive to FLEX!

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D. Cabbage rolls with lentil and buckwheat filling in tomato sauce, mini carrots vegetarian

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Mid-afternoon snack

A. Yogurt and strawberry shake with almonds vegetarian

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B. Panna cotta with fruit mousse

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C. Lemon ricotta muffins, fruit vegetarian

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D. Tiramisu light, dried cherries vegetarian

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Evening meal

A. Cheese tart with tomatoes and pumpkin seeds vegetarian

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B. Chicken gyros with pita bread, yoghurt and garlic sauce exclusive to FLEX!

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C. Pink curd cheese spread, mixed vegetables, bread vegetarian

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D. Hungarian Letcho, bread exclusive to FLEX!

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Breakfast

A. Homemade carrot, red lentil and pumpkin seed pâté, Korycin cheese, fitness bread, vegetables vegetarian

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B. Pancake style omelette with Greek yoghurt, maple syrup and orange vegetarian

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C. Hummus with dried tomatoes and tahini, cottage cheese with radish, carrot and apple salad, bread vegetarian

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D. Yogurt with "Citrus Flavour" muesli

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Mid-morning snack

A. Mediterranean salad with parboiled rice vegetarian

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B. Portuguese caldo verde with cabbage and chorizo exclusive to FLEX!

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C. Cottage cheese with honey and almonds vegetarian

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D. Mini sesame pancakes with spring onion and vegetables vegetarian

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Lunch

A. Rigatoni di grana duro with chease and vegetable sauce vegetarian

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B. Vegetable medalions with mushroom sauce, red and white cabbage salad with dill, barley vegetarian

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C. Baked chicken nuggets with string beans, lettuce with yoghurt dressing, basmati rice exclusive to FLEX!

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D. Chopped beef patty with onion, mashed potatoes with butter, peas, carrot and horseraddish salad exclusive to FLEX!

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Mid-afternoon snack

A. Baked apple, yogurt-and-vanilla sauce with almonds vegetarian

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B. Velvet nut pudding, fruit

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C. Courgette chocolate cake, fruit vegetarian

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D. Coconut tapioca with mango mousse vegetarian

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Evening meal

A. Turkey with plums in jelly, mixed vegetables, bread

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B. Buckwheat, chicken and vegetable salad, tomatoes and kale with sesame, wholemeal crispbread

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C. Mackrel, egg and cottage cheese paste with roast corn, pickled cucumber with red chicory, bread fish

calorie value

D. Broccoli and walnuts baked in bechamel sauce vegetarian

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Breakfast

A. Yogurt with "Granny's Garden" muesli

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B. Provençal cottage cheese paste, hummus with dried tomatoes, vegetable salad with olive oil, bread vegetarian

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C. Wholegrain sandwich with goat's cheese, tapenade and egg paste, crunchy vegetables vegetarian

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D. Champignon-stuffed eggs, green peas salad with pickled cucumber and dill, bread vegetarian

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Mid-morning snack

A. Minestrone soup with parmesan cheese vegetarian

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B. Wholemeal pasta, broccoli and dried tomato salad vegetarian

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C. French toast vegetarian

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D. Couscous with dried tomatoes vegetarian

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Lunch

A. Roast turkey with apples, beets, buckwheat groats

calorie value

B. Indian curry with chickpeas, fresh vegetables with yoghurt dressing vegetarian

calorie value

C. Chicken curry with vegetables, risoni pasta exclusive to FLEX!

calorie value

D. Lamb meatballs in own juice, steamed vegetables, buckwheat groats

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Mid-afternoon snack

A. Fruit with nut topping vegetarian

calorie value

B. Cocoa pasta with peach mousse and halvah sauce vegetarian

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C. Sultana rice pudding, fruit vegetarian

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D. Babka z makiem, owoce vegetarian

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Evening meal

A. Hot smoked salmon with lamb’s lettuce, fresh cucumber, mozzarella and toasts fish

calorie value

B. Drop scones with apples and icing sugar vegetarian

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C. Turkey breast in Greek sauce, mixed vegetables, bread

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D. Leek drop scones with lemon and mint raita vegetarian

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Suggested breakfast

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

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)

Nutritional rules developed by our Dietitians

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 about 3 hours before going to sleep

energy (kJ)
energy (kcal)
fat (g)
of which saturated (g)
carbohydrate (g)
of which sugars (g)
dietary fiber (g)
protein (g)
salt (g)

As soon as you have placed your order, you can choose your FLEX menu for the nearest week:

by 1 pm on Monday	for Wednesday and later days
by 1 pm on Tuesday	for Thursday and later days
by 1 pm on Wednesday	for Friday and later days
by 1 pm on Thursday	for Saturday, Sunday and later days
by 1 pm on Friday	for Monday, Tuesday and later days

Our FLEX menu is available a week in advance. If you order for more than a week, you will be choosing your dishes more than once during your order.

To choose your FLEX menu, log into My LightBox and click your active diet in the My FLEX diets tab.