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

Our FLEX menu is available next 10 days in advance. If you order for longer, you will be choosing your dishes more than once during your order.
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– vegetarian

– fish

– exclusive to FLEX!

– kalendarz-adwentowy-tag-alt

– Polish cuisine

– French cuisine

– Spanish cuisine

– Italian cuisine

– Greek cuisine

– German cuisine

– British cuisine

– Ukrainian cuisine

– American cuisine

– Mexican cuisine

– Chinese cuisine

– Japanese cuisine

– Tunisian cuisine

Breakfast

A. Homemade carrot, red lentil and pumpkin seed pâté, cottage cheese with wild garlic, fitness bread, vegetables

calorie value

B. Frittata di spaghetti with smoked bacon, Parmigiano and parsley, lamb's lettuce with tomatoes and roasted walnuts

calorie value

C. Torrija with honey, fruit

calorie value

D. Cottage cheese rolls with vegetables, sunflower seeds and walnuts, fruit

calorie value

Mid-morning snack

A. Minestrone soup with parmesan cheese

calorie value

B. Ravioli with mozzarella, basil, pesto and baby tomatoes

calorie value

C. Homemade fries with Texan salsa

calorie value

D. Sultana rice pudding, fruit

calorie value

Lunch

A. Rigatoni di grana duro with chease and vegetable sauce

calorie value

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

calorie value

C. Chicken with tomatoes and olives, basmati rice and grilled vegetables

calorie value

D. Pork chop, fried cabbage with caraway seeds, mashed potatoes with butter

calorie value

Mid-afternoon snack

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

calorie value

B. Swedish almond and lemon cake, fruit

calorie value

C. Caramel cream with granola topping, fruit

calorie value

D. Couscous with dried tomatoes

calorie value

Evening meal

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

calorie value

B. Cream cheese gnocchi with maple syrup and cashew nuts

calorie value

C. Baked beans with baked frankfurters, bread

calorie value

D. Omelette rolls with cottage cheese and peppers, mixed vegetables, wholemeal rusks

calorie value

Breakfast

A. Egg muffins with vegetables and mozzarella, green pea dip, bread

calorie value

B. Courgette breakfast fritters with Greek yoghurt and vegetable and fruit salad

calorie value

C. Homemade meat pâte with horseraddish, lamb's foot lettuce, raddish and cherry tomato salad with olive oil, bread

calorie value

D. Yogurt with "Ali Baba" muesli

calorie value

Mid-morning snack

A. Caprese frittata with mozzarella and basil

calorie value

B. Savoury French pastries with mayo and mustard dip

calorie value

C. Cucumber soup

calorie value

D. Nut squares from Sifnos island, fruit

calorie value

Lunch

A. Turkey breast in sweet and spicy sauce, twotone carrots with courgettes and peas, white and wild rice

calorie value

B. Chickpea stew with herbs and almonds, buckwheat groats

calorie value

C. Roast pork with dried fruit, string beans, red cabbage salad with apple, potato gnocchi

calorie value

D. Sorrento cannelloni in bechamel sauce, chicory, apple and nut salad with vinaigrette sauce

calorie value

Mid-afternoon snack

A. Velvet coffee pudding, fruit

calorie value

B. Tozzetti with almonds, fruit

calorie value

C. Red bean gingerbread, fruit

calorie value

D. Mini tortillas with cheese and vegetables

calorie value

Evening meal

A. Salmon Wellington with courgette salad with olives and walnuts

calorie value

B. Courgettes in pancake batter with sesame and parmezan, Greek yoghurt with herbs, Hungarian salad

calorie value

C. Lviv czanach, pickled cucumber and apple salad, wholemeal bread

calorie value

D. Drop scones with rhubarb and icing sugar

calorie value

Breakfast

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

calorie value

B. Poppy, pumpkin and sesame seed battered eggs, tartar sauce, bread

calorie value

C. BLT sandwich (bacon, lettuce, tomato), crunchy vegetables with American dressing

calorie value

D. Yogurt with homemade gingerbread granola

calorie value

Mid-morning snack

A. Rucola with pear in balsamico sauce with goat cheese and walnuts

calorie value

B. Tuscan soup

calorie value

C. Vegetable cake

calorie value

D. Ginger bread with apricot preserve

calorie value

Lunch

A. Beef stroganoff, steamed vegetables, buckwheat groats

calorie value

B. Chicken curry with vegetables, risoni pasta

calorie value

C. Cottage cheese gnocchi with strawberry sauce

calorie value

D. Picnic special - Beer-basted grilled pork shoulder, rhubarb chutney, jacket potatoes

calorie value

Mid-afternoon snack

A. Fruit tart

calorie value

B. Tiramisu light, dried cherries

calorie value

C. Chocolate-banana milkshake

calorie value

D. Oriental snack with mun mushrooms

calorie value

Evening meal

A. Tuna salad with sweetcorn and pineapple, mixed vegetables, bread

calorie value

B. Mac&Cheese - pasta baked with cheesy beschamel with tomato and pepper sauce

calorie value

C. Icarian sufiko with garlic bread

calorie value

D. Savoury pancake wraps, white and red cabbage salad

calorie value

Breakfast

A. Millet porridge with coconut milk, fruit & nuts, baked apple

calorie value

B. American potato pancakes with sweet cream cheese and hazelnuts

calorie value

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

calorie value

D. Indian cottage cheese, cranberry preserve, apple salad, bread

calorie value

Mid-morning snack

A. Ukrainian borsch (beet soup) with egg

calorie value

B. Vitality salad with chickpeas and orzo di grana duro

calorie value

C. Wholemeal sandwich with roast chicken paste and cucumber

calorie value

D. Blueberry muffins, fruit

calorie value

Lunch

A. Cornflake battered hake, string beans, sauerkraut salad, mashed potatoes

calorie value

B. Pasta carbonara, tomato salad with olives and red onion

calorie value

C. Baked chicken nuggets with string beans, lettuce with yoghurt dressing, basmati rice

calorie value

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

calorie value

Mid-afternoon snack

A. Chocolate pudding with almonds, fruit

calorie value

B. Apple pie with shortcrust pastry base, fruit

calorie value

C. Revani sponge cake, fruit

calorie value

D. Regional onion tart

calorie value

Evening meal

A. Homemade egg pâté with spring onion and tartare sauce, pickled cucumber and apple salad, bread

calorie value

B. Greek moussaka, lettuce with capers and walnuts

calorie value

C. Bruschetta with tomato, aubergine, olives and mozzarella

calorie value

D. Herring and beetroot salad with steamed peas, wholegrain roll

calorie value

Breakfast

A. Vegetable and mozzarella roll, homemade 1000 island dressing

calorie value

B. Beer buns with obazda Bavarian cheese paste, apple and pickled cucumber salad

calorie value

C. Bacon and cheddar burrito with hot tomato sauce

calorie value

D. Goat's cheese soufflé, lettuce with cranberry vinaigrette

calorie value

Mid-morning snack

A. Fruit and vegetable salad with ham and sweetcorn

calorie value

B. Cauliflower soup

calorie value

C. Pickled cabbage and mushroom mini pies

calorie value

D. Peanut chip cookies, fruit

calorie value

Lunch

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

calorie value

B. Millet-and-cheese chops with peppers and rucola, cocktail tomatoes with pumpkin seeds

calorie value

C. Chinese style pork with mango, rice noodles

calorie value

D. Chicken strips with homemade chips and pickled cucumber salad

calorie value

Mid-afternoon snack

A. Yogurt and pineapple shake

calorie value

B. Baked oats with orange marmalade

calorie value

C. Carrot cake, fruit

calorie value

D. Potato salad with string beans, olives and Balkan cheese

calorie value

Evening meal

A. Spinach tart with sunflower seeds

calorie value

B. Chili con carne with beef and homemade nachos

calorie value

C. Crepes with salty caramel, citrus fruit

calorie value

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

calorie value

Breakfast

A. Yoghurt with "Sunny" muesli

calorie value

B. Egg salad with tahini, chicken rolls with nuts, bread

calorie value

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

calorie value

D. Steamed yeast buns with raspberries and cream

calorie value

Mid-morning snack

A. "LightBox" barley soup

calorie value

B. Cretan dakos with aromatic herbs

calorie value

C. Rice, bell pepper, cucumber, pineapple and manchego cheese salad

calorie value

D. Semolina with milk and blueberry mousse

calorie value

Lunch

A. Wholemeal farfalle with courgette and tomatoes

calorie value

B. Chicken drumsticks with barbeque sauce, mashed potatoes and brocoli

calorie value

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

calorie value

D. Havaiana pizza, rucola with green olives and cherry tomatoes

calorie value

Mid-afternoon snack

A. Yogurt-and-lemon dessert from the Arki Island, fruit

calorie value

B. "Forest moss" cake, fruit

calorie value

C. Baked apple lasagne, fruit

calorie value

D. Tortilla with pea purée and black olives

calorie value

Evening meal

A. Potato gratin with bechamel sauce, salad of picked cucumber, leeks and peas

calorie value

B. Hreczanyki with spicy tomato sauce and pickled cabbage salad

calorie value

C. Grilled sheep's cheese (oscypek) with cranberry sauce, garlic bread

calorie value

D. Stewed cabbage (bigos) with chicken - light version, bread

calorie value

Breakfast

A. Cheese and almond omelette with nuts, Greek yogurt, fruit

calorie value

B. Chicken pâté with cranberries, fruit and vegetable chutney, fitness bread

calorie value

C. Yoghurt with our own citrus muesli

calorie value

D. Smoked turkey breast sandwich with goat's cheese, vegetable salad with olive oil

calorie value

Mid-morning snack

A. Greek salad

calorie value

B. Jasmine rice with sweet and sour sauce

calorie value

C. Sorrel soup with boiled egg

calorie value

D. Banana bread, fruit

calorie value

Lunch

A. Poultry rolls with spinach and dried tomatoes, steamed vegetables, barley groats

calorie value

B. Pastisio, tomato and pepper salad with basil olive oil

calorie value

C. Biftekas with feta, minty yoghurt sauce and roast potatoes

calorie value

D. Tomatoes stuffed with lentils, carrots, dried tomatoes and green peas, white and wild rice

calorie value

Mid-afternoon snack

A. Chia pudding with fruit gel

calorie value

B. Cinnamon rolls with a vanilla and lemon glaze

calorie value

C. Valentine’s Day New York cheesecake

calorie value

D. Pastry with dried sausage, pistachio nuts and prunes

calorie value

Evening meal

A. Pappardelle with tomato sauce, champignons and parmesan cheese

calorie value

B. Advent calendar - feijoada completa with arroz branco rice

calorie value

C. Sauerkraut dropscones with cream, crunchy vegetables

calorie value

D. Gryros salad with turkey breast and oregano

calorie value

Breakfast

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

calorie value

B. Camembert pockets, cranberry preserve

calorie value

C. Pâté de foies de poulet (chicken liver pate) with carmelized onion, bread

calorie value

D. Breakfast muffins with sun-dried tomatoes and chives, smoked salmon, dill and cottage cheese paste, bread

calorie value

Mid-morning snack

A. Tomato soup with rice and lentils

calorie value

B. Picnic special - Bacon roast potatoes with yoghurt sauce

calorie value

C. Easter terrine with vegetables

calorie value

D. Cottage cheese with chia and fruit

calorie value

Lunch

A. Chicken in tomato sauce with spinach and mozzarella-stuffed papper, white and wild rice

calorie value

B. Karminadel (ground meat burger) with spring cabbage and roast potatoes

calorie value

C. Risotto with pumpkin, cheese and fresh parsley

calorie value

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

calorie value

Mid-afternoon snack

A. Yoghurt cake topped with fresh passion fruit

calorie value

B. Homemade kissel with cooked fruit

calorie value

C. French chocolate cake, fruit

calorie value

D. Imam (Greek baked aubergine dish)

calorie value

Evening meal

A. Fish in jelly, mixed vegetables, bread

calorie value

B. Mexican style tortilla with black beans, white and red cabbage salad

calorie value

C. La Mancha lentils with garlic bread

calorie value

D. Cantonese fried rice with egg and vegetables

calorie value

Breakfast

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

calorie value

B. Yogurt with "Vanilla and Pepper" muesli

calorie value

C. Country style drop scones with Greek yoghurt and fruit

calorie value

D. Peppers baked with feta

calorie value

Mid-morning snack

A. Couscous with peppers and cocktail tomatoes

calorie value

B. Kremowa zupa ziemniaczana z grzankami

C. Catalan spinach with raisins and pine nuts

calorie value

D. Rice baked with apples and cinnamon

calorie value

Lunch

A. Hoki fish in orange sauce with almonds, steamed vegetables, red rice

calorie value

B. Pici all aglione

calorie value

C. Thanksgiving turkey with bread stuffing, cranberry and cherry sauce, baked potato

calorie value

D. Sweet and sour pork with long grain rice

calorie value

Mid-afternoon snack

A. Jelly with fruit

calorie value

B. Brownie, fruit

calorie value

C. Vanilla pudding with orange

calorie value

D. Mini sesame pancakes with spring onion and vegetables

calorie value

Evening meal

A. Cream cheese pastes with dried tomatoes, beets and walnuts, fresh vegetables, bread

calorie value

B. Hungarian letcho with zucchini, cured sausage and long grain rice

calorie value

C. Broccoli and walnuts baked in bechamel sauce

calorie value

D. Herrings under a blanket of eggs and cheese, red cabbage salad with raisins and cloves, bread

calorie value

Breakfast

A. Porridge with roasted apples and walnuts, vegetables

calorie value

B. Tarte ziemniaki zapiekane z jajkiem, żółtym serem i wędzonym boczkiem, miks sałat z sosem vinegrette

C. Petit dejeuner - brioche bun, butter, orange marmelade, melon with fig and nut topping

calorie value

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

calorie value

Mid-morning snack

A. Spinach cake served on romaine lettuce

calorie value

B. Niçoise salad with green vinaigrette

calorie value

C. Pistou soup with pecorino cheese

calorie value

D. Crepes (French pancakes) with Suzette sauce of carmelized oranges

calorie value

Lunch

A. Beef with ginger, two-colour carrot salad, cauliflower, sorghum

calorie value

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

calorie value

C. Pork in dill sauce with mashed potatoes and coleslaw

calorie value

D. Flamiche aux poireaux (leek tart), rucola with French mustard and honey dressing

calorie value

Mid-afternoon snack

A. Coconut tapioca with mango mousse

calorie value

B. Apricot croissant, fruit

calorie value

C. Stafidopita, owoce

calorie value

D. Chinese soy noodles with vegetables

calorie value

Evening meal

A. Salmon tartare, oak lettuce with rucola and millet

calorie value

B. Celery pâte with tartare sauce, pickled cucumber and apple salad, bread

calorie value

C. Italian-style chicken with chickpeas, fresh vegetables and olives, wholemeal rusks

calorie value

D. Goat's cheese salad with olives, walnuts and croutons with yoghurt and dill dressing

calorie value

Breakfast

A. Yogurt with apple granola and nuts

calorie value

B. Club sandwich with ketchup

calorie value

C. Bougatsa, fruit

calorie value

D. Rye and wheat toast with fried eggs and chickpeas with tomatoes

calorie value

Mid-morning snack

A. Cream of pumpkin soup

calorie value

B. Knysze (baked yeast dumplings) with cabbage and with ajika (spicy red pepper sauce)

calorie value

C. Wholemeal pasta, broccoli and dried tomato salad

calorie value

D. Pielmieni with peanut butter and peach mousse

calorie value

Lunch

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

calorie value

B. Traditional Polish cabbage-wrapped mini meatloaf with mashed potato

calorie value

C. Indian curry with chickpeas, fresh vegetables with yoghurt dressing

calorie value

D. Picnic special - Grilled honey chicken drumsticks with potato salad

calorie value

Mid-afternoon snack

A. Orange dessert with crunchy muesli, fruit

calorie value

B. Crostata, fruit

calorie value

C. Poppy seed Easter cake

calorie value

D. Cottage cheese with dried tomatoes and olives

calorie value

Evening meal

A. Chicken meatloaf with vegetables, kale and tomato salad with sesame, bread

calorie value

B. Panzanella - Tuscan salad with croutons and olive oil

calorie value

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

calorie value

D. Prasopita with tomato and olive salad

calorie value

Breakfast

A. Cottage cheese rolls with vegetables, sunflower seeds and walnuts, fruit

calorie value

B. Eggs wrapped in ham with mayonnaise sauce and vegetables, bread

calorie value

C. Focaccia with apricot and ricotta custard, fruit

calorie value

D. Spinach involtini with feta, salad with peppers and olives with yoghurt and dill dressing

calorie value

Mid-morning snack

A. Green pea salad with vegetables and parboiled rice

calorie value

B. Financiers' snack with ementaler cheese and shallot dip

calorie value

C. Kulesznik - bread and split pea soup

calorie value

D. Cinamon churros with chocolate sauce, fruit

calorie value

Lunch

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

calorie value

B. Krokiety ziemniaczane w sosie pieczarkowym z sałatką z czerwonej kapusty

C. Chinese-style pork loin with parboiled rice

calorie value

D. Quiche lorraine, lamb's foot lettuce with roasted nuts and fig balsamico cream

calorie value

Mid-afternoon snack

A. Strawberry and rhubarb smoothie

calorie value

B. Orange cake, fruit

calorie value

C. Panna cotta with fruit mousse

calorie value

D. Onion rings with ketchup

calorie value

Evening meal

A. Sweet potato pancakes with Greek yogurt, pepper and pickled cucumber salad with black beans and dill

calorie value

B. Hot dog with cheese, fried onion relish and pickles

calorie value

C. Kapusta wigilijna z podgrzybkami i żurawiną pieczywo

D. Spaghetti puttanesca with anchois

calorie value

Breakfast

A. Yogurt with "Shade of the Palms" muesli

calorie value

B. Picnic special - Chicken livers wrapped in bacon, pickled cucumber, bread

calorie value

C. Gofry ziemniaczane z serową pastą obazda, słupki świeżych warzyw

D. Shakshouka (spicy poached eggs and tomato) with croutons

calorie value

Mid-morning snack

A. Provencal soup

calorie value

B. Wholemeal pasta, broccoli and dried tomato salad

calorie value

C. Mackrel paste sandwich

calorie value

D. Yeast bun with cottage cheese

calorie value

Lunch

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

calorie value

B. Keftedakia with mint sauce, grilled peppers and home made fries

calorie value

C. Veggie LightBurger

calorie value

D. Cod fishcakes with skordalia, salad of tomatoes, green olives and red onion

calorie value

Mid-afternoon snack

A. Cocoa pasta with peach mousse and halvah sauce

calorie value

B. Lemon tart, fruit

calorie value

C. Greek yoghurt with nuts and honey

calorie value

D. Gemista

calorie value

Evening meal

A. Egg chops, white cabbage salad, bread

calorie value

B. Chicken and vegetable wrap served with spinach leaves

calorie value

C. Cream cheese gnocchi with maple syrup and cashew nuts

calorie value

D. Baked beans with baked frankfurters, bread

calorie value

Breakfast

A. Oriental pancakes with ricotta, nuts and orange

calorie value

B. Kuku (chickpeas baked with peas and bacon) with cucumber and yoghurt dip, frisee lettuce

calorie value

C. Smoked pork loin and mascarpone sandwich, vegetable salad with olive oil

calorie value

D. Yogurt with "Inca Trail" muesli

calorie value

Mid-morning snack

A. Baked beet carpaccio with feta-style cheese

calorie value

B. Chicken and vegetable spring rolls

calorie value

C. Vegetable salad

calorie value

D. Sultana rice pudding, fruit

calorie value

Lunch

A. Lasagna with chicken, vegetables and mozzarella, ajvar pepper sauce, rucola

calorie value

B. Pizza quattro formaggi, endive with green olives and cherry tomatoes

calorie value

C. Picnic special - Beer-basted grilled pork shoulder, rhubarb chutney, jacket potatoes

calorie value

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

calorie value

Mid-afternoon snack

A. Lime and lemon yoghurt mousse, fruit

calorie value

B. Fit blueberry layer-cake, fruit

calorie value

C. Homemade yeast cake, fruit

D. Kremowa sałatka ziemniaczana z ogórkiem

Evening meal

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

calorie value

B. Camembert with cranberries, mixed vegetables, bread

calorie value

C. Lviv czanach, pickled cucumber and apple salad, wholemeal bread

calorie value

D. Crêpes with spinach and ricotta served on lamb's foot lettuce with tomato sauce

calorie value

Breakfast

A. Yogurt with homemade granola

calorie value

B. Syrnyky with vanilla yoghurt sauce and fruit

calorie value

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

calorie value

D. Homemade meat pâte with horseraddish, lamb's foot lettuce, raddish and cherry tomato salad with olive oil, bread

calorie value

Mid-morning snack

A. Cucumber soup

calorie value

B. Caponata (Sicillian vegetable specialty)

calorie value

C. Savoury French pastries with mayo and mustard dip

calorie value

D. Blueberry muffins, fruit

calorie value

Lunch

A. Turkey under a blanket of vegetables, baked potato

calorie value

B. Pasta carbonara, tomato salad with olives and red onion

calorie value

C. Vegetarian ragout with lentils and almonds, brown rice

calorie value

D. Picnic special - Grilled chicken wings with barbeque sauce, baked corn and parboiled rice

calorie value

Mid-afternoon snack

A. Homemade cheesecake, fruit

calorie value

B. Vanilla custard with almonds, fruit

calorie value

C. Banana cake with rice and nut topping and whipped cream

calorie value

D. Mini tortillas with cheese and vegetables

calorie value

Evening meal

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

calorie value

B. Creamy orzotto with roast chicken and pumpkin

calorie value

C. Courgettes in pancake batter with sesame and parmezan, Greek yoghurt with herbs, Hungarian salad

calorie value

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

calorie value

Suggested breakfast

In order to complement your menu of 4 meals a day without breakfast we recommend that you compose your breakfast with the appropriate 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 menu of 4 meals a day without the evening meal we recommend that you compose your evening meal with the appropriate 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:

by 3 pm on Monday	for Wednesday and later days
by 3 pm on Tuesday	for Thursday and later days
by 3 pm on Wednesday	for Friday and later days
by 3 pm on Thursday	for Saturday, Sunday and later days
by 3 pm on Friday	for Monday, Tuesday and later days

Our FLEX menu is available 10 days in advance. If you order for longer, you will be choosing your dishes more than once during your order.

Don’t leave it until the last moment! If you miss the deadline, you will receive the default menu. But don’t worry, the meals will be just as tasty and healthy!

During holiday periods menu selection ends sooner, but we always let you know in advance!

To choose your FLEX menu, log into https://www.lightbox.pl/en/konto.