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

Breakfast

A. Yogurt with homemade gingerbread granola vegetarian

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

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C. Cottage cheese with egg, radish and chives, bread, early pickled cucumber vegetarian

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D. Steamed yeast cakes with strawberries and cream vegetarian

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Mid-morning snack

A. Wholemeal pasta, broccoli and dried tomato salad vegetarian

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B. Grilled pineapple with joghurt sauce and almond flakes vegetarian

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C. Sorrel soup with boiled egg vegetarian

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D. Wholegrain sandwich with soft cheese, egg and chive paste with 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. Pepper stuffed with lentils, steamed vegetables, white and wild rice vegetarian

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D. Karminadel (ground meat burger) with spring cabbage and roast potatoes exclusive to FLEX!

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Mid-afternoon snack

A. Beetroot brownie with raspberry mousse

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B. Cocoa smoothie vegetarian

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C. Homemade kissel with cooked fruit vegetarian

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D. Yeast bun with cottage cheese vegetarian

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Evening meal

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

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B. Gryros salad with turkey breast and oregano exclusive to FLEX!

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C. Strawberry dumplings (pierogi) with cream vegetarian

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D. Lublin goulash soup with smoked bacon, bread 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. Poppy, pumpkin and sesame seed battered eggs, tartar sauce, bread vegetarian

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C. Yogurt with "Shade of the Palms" muesli vegetarian

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D. Natural cottage cheese with peach and sesame, pumpernickel bread vegetarian

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Mid-morning snack

A. Vitality salad with chickpeas and orzo di grana duro vegetarian

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B. "LightBox" barley soup 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. Penne with spinach, toasted seeds and grana padano, lamb's foot lettuce with balsamico cream vegetarian

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

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D. Chinese-style pork loin with parboiled rice exclusive to FLEX!

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Mid-afternoon snack

A. Mango lassi vegetarian

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B. Spinach sponge cake with pudding cream, fruit vegetarian

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C. Caramel cream with granola topping, fruit vegetarian

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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. Pappardelle with tomato sauce, champignons and parmesan cheese vegetarian

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C. Green Lebanese omelette vegetarian

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

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Breakfast

A. Tumeric rice porridge with milk, apple roasted with cinnamon, crunchy vegetables vegetarian

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

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C. Yogurt with "Cherry Orchard" muesli 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. Tuscan soup vegetarian

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B. Fruit and vegetable salad with ham and sweetcorn

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C. Cottage cheese with chia and fruit vegetarian

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D. Ravioli with mozzarella, basil, pesto and baby tomatoes 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. Battered hake with basmati rice and sauerkraut fish

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C. Breaded chicken breast chop, red beets with apple, 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. Two-tone yoghurt and fruit dessert

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B. Yogurt shake with papaya vegetarian

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C. Banana bread, fruit vegetarian

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D. Fruit jelly exclusive to FLEX!

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Evening meal

A. Cottage cheese with chives and black cumin, frisée lettuce with southern fruit, mint and hemp seed vegetarian

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B. Hungarian Letcho, bread exclusive to FLEX!

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C. Leek drop scones with lemon and mint raita vegetarian

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D. Drop scones with apples and icing sugar vegetarian

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Breakfast

A. Champignon-stuffed eggs, green peas salad with pickled cucumber and dill, bread 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. Potato salad 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 drumsticks with barbeque sauce, mashed potatoes and brocoli exclusive to FLEX!

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C. Russian dumplings with fried onions and creme fraiche vegetarian

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D. Veal meatballs in mushroom sauce, peas and carrots, pearl barley

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Mid-afternoon snack

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

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B. Vanilla custard with almonds, fruit vegetarian

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C. Poppy seed Easter 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. Buckwheat, chicken and vegetable salad, tomatoes and kale with sesame, wholemeal crispbread

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

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D. Yoghurt with our own citrus muesli vegetarian

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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. Fruit salad with mint and 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. Broccoli and walnuts baked in bechamel sauce vegetarian

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

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D. Drop scones with apples and icing sugar vegetarian

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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. Spring soup

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B. French toast 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. Picnic special - Beer-basted grilled pork shoulder, rhubarb chutney, jacket 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. Prune and cashew cake 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. Potato latkes with icing sugar and natural yoghurt vegetarian

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B. Penne with chicken in a creamy sauce, tomato salad with olive oil exclusive to FLEX!

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

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D. Cesar salad with croutons fish

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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. Pancakes with bacon, fried egg and tomatoes exclusive to FLEX!

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D. Oat cakes with Greek yoghurt, romaine lettuce with pumpkin and 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 meatballs in own juice, steamed vegetables, buckwheat groats

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

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C. Millet-and-cheese chops with peppers and rucola, cocktail tomatoes with pumpkin seeds 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. Carrot cake, fruit vegetarian

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C. Apple pie with shortcrust pastry base, fruit vegetarian

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D. Tapioka chocolate dessert with raspberry mousse 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. Mexican style tortilla with black beans, white and red cabbage salad vegetarian

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C. Spinach tart with sunflower seeds vegetarian

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D. Pielmieni z twarożkiem, rodzynkami i jogurtem greckim 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

If the delivery date of your diet or the last day when you can normally choose your meals is a holiday, you will need to choose your menu one day earlier than usually.

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.

We need your meal selection before Corpus Cristi earlier than is standard for FLEX diets. Help us plan our shopping and choose your dishes as early as possible!
But no later than:

by Monday 8 June, 1 pm	for Wednesday 10 June and Thursday 11 June (Corpus Cristi)
by Tuesday 9 June, 1 pm	for Friday 11 June
by Wednesday 10 June, 1 pm	for Saturday 13 June and Sunday 14 June

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