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

Breakfast

A. Yogurt with "Strawberry Little Something" 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. Crepes with mascarpone and white chocolate, fruit vegetarian

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

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Mid-morning snack

A. Carrot and ginger cream with sunflower seeds vegetarian

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B. Ladenia vegetarian

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C. Green pea salad with vegetables and parboiled rice vegetarian

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D. Mini sesame pancakes with spring onion and vegetables vegetarian

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Lunch

A. Chickpea stew with herbs and almonds, buckwheat groats vegetarian

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B. Picnic special - Grilled chicken breast with cheese and mushrooms, roast potatoes, two-tone carrots exclusive to FLEX!

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

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D. Traditional Polish cabbage-wrapped mini meatloaf with mashed potato exclusive to FLEX!

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Mid-afternoon snack

A. Banana and strawberry dessert vegetarian

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B. Courgette chocolate cake, fruit vegetarian

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C. Rice baked with apples and cinnamon vegetarian

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D. Coconut cake, fruit vegetarian

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Evening meal

A. Millet salad with baked cod and olives, bread fish

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B. Baked beans with baked frankfurters, bread exclusive to FLEX!

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C. Broccoli and walnuts baked in bechamel sauce vegetarian

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D. Sauerkraut dropscones with cream, crunchy vegetables vegetarian

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Breakfast

A. Cheese omelette with apples, Greek yogurt, orange vegetarian

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B. Steamed yeast cakes with raspberries and cream vegetarian

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C. Yogurt with "Inca Trail" muesli vegetarian

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D. Picnic special - Chicken livers wrapped in bacon, pickled cucumber, bread exclusive to FLEX!

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Mid-morning snack

A. Oyster mushroom tripe soup vegetarian

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B. Wholemeal pasta, broccoli and dried tomato salad vegetarian

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C. Couscous with dried tomatoes vegetarian

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D. Roast potatoes with cream and chives vegetarian

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Lunch

A. LightBurger with QMP quality beef

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B. Picnic special - Beer-basted grilled pork shoulder, rhubarb chutney, jacket potatoes exclusive to FLEX!

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

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

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Mid-afternoon snack

A. Chia cheesecake with peach vegetarian

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

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C. Fanouropita, fruit vegetarian

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D. Battered plums, fruit vegetarian

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Evening meal

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

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B. Drop scones with apples and icing sugar vegetarian

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C. Pappardelle with tomato sauce, champignons and parmesan cheese vegetarian

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D. Cheese tart with tomatoes and pumpkin seeds vegetarian

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Breakfast

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

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B. Shakshouka (spicy poached eggs and tomato) with croutons vegetarian

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C. Yogurt with "Sunny" 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. Rigatoni di grana duro with chease and vegetable sauce vegetarian

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

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D. Pasta carbonara, tomato salad with olives and red onion exclusive to FLEX!

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Mid-afternoon snack

A. Mango lassi vegetarian

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B. Apricot croissant, fruit vegetarian

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C. Coconut tapioca with mango mousse vegetarian

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D. Swedish almond and lemon cake, fruit vegetarian

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Evening meal

A. Chicken in jelly, vegetable salad, bread

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

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C. Vegetable salad with barley, feta, olives and American dressing vegetarian

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D. Savoury pancake wraps, white and red cabbage salad exclusive to FLEX!

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Breakfast

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

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B. Yogurt with apple granola and nuts

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C. Oriental pancakes with ricotta, nuts and orange 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. Tuscan soup vegetarian

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B. Blueberry muffins, fruit vegetarian

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

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D. Tomato salad with curried rice, corn and pineapple vegetarian

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Lunch

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

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B. Beef stroganoff, steamed vegetables, buckwheat groats

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C. Salmon fried with corriander pesto, sauerkraut salad, mashed potatoes with butter fish

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

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Mid-afternoon snack

A. Panna cotta with fruit mousse

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B. Banana bread, fruit vegetarian

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C. Chocolate pudding with almonds, fruit vegetarian

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D. Cinnamon buns vegetarian

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Evening meal

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

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

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C. Green Lebanese omelette vegetarian

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D. Picnic special - Roast chicken sausage with cabbage, bread, radishes exclusive to FLEX!

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Breakfast

A. Yoghurt with our own citrus muesli vegetarian

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

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C. Focaccia with cherry tomatoes, mozzarella and olives in herb-and-garlic marinade 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. Vegetable cake vegetarian

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B. Rucola with pear in balsamico sauce with goat cheese and walnuts vegetarian

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C. Vegetable salad with sheep's cheese vegetarian

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D. Minestrone soup with parmesan cheese vegetarian

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Lunch

A. Hoki fish in lemon sauce, steamed vegetables with champignons, rice noodles with black sesame fish

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

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C. Rice noodles with homemade pesto and Italian cheese, grilled vegetables vegetarian

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D. Roast pork with dried fruit, string beans, red cabbage salad with apple, potato gnocchi exclusive to FLEX!

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Mid-afternoon snack

A. Velvet nut pudding, fruit

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B. Jelly with fruit

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C. Valentine’s Day New York cheesecake vegetarian

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D. Picnic special - Spring rhubarb cake with meringue topping vegetarian

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Evening meal

A. Greek moussaka, lettuce with capers and walnuts

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B. Bruschetta with tomato, aubergine, olives and mozzarella vegetarian

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C. Spinach rolls with cheese and dried tomatoes, multi-vegetable salad with red beans vegetarian

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D. Gnocchi with rosemary and Parmigiano, zucchini salad with olives and walnuts 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 "Cinnamon Apple" muesli vegetarian

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C. Cheese drop scones with almond flakes vegetarian

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D. Smoked pork loin and mascarpone sandwich, vegetable salad with olive oil exclusive to FLEX!

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Mid-morning snack

A. Beet cream with sunflower seeds vegetarian

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B. Niçoise salad with vinaigrette and parsley fish

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C. French toast vegetarian

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D. Grilled pineapple with joghurt sauce and almond flakes vegetarian

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Lunch

A. Spanish tortilla with Manchego sheep’s cheese and tomato-and-pepper sauce vegetarian

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B. Balkan beef shih kebabs with grilled peppers, black lentils and herb yoghurt exclusive to FLEX!

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

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

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Mid-afternoon snack

A. Vanilla pudding with orange vegetarian

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B. Cocoa pasta with peach mousse and halvah sauce vegetarian

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C. Carrot cake, fruit vegetarian

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D. Apple pie with shortcrust pastry base, fruit vegetarian

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Evening meal

A. Salmon terrine, romaine lettuce with pickled cucumber and quinoa fish

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

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C. Pielmieni (Russian dumplings) with cottage cheese, raisins and Greek yoghurt vegetarian

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

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Breakfast

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

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

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C. Chicken pâté with cranberries, fruit and vegetable chutney, fitness bread exclusive to FLEX!

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D. Corn fritters with basil salsa, fruit vegetarian

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Mid-morning snack

A. "LightBox" vegetable soup vegetarian

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B. Chickpea and mushroom hummus sandwich served on lettuce vegetarian

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C. Chicken and vegetable spring rolls exclusive to FLEX!

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D. Orzo pasta with tomatoes, feta and herb vinaigrette vegetarian

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Lunch

A. Greek turkey souvlaki with tzatziki, steamed vegetables, green bulgur

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B. Pork chop, fried cabbage with caraway seeds, mashed potatoes with butter exclusive to FLEX!

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C. Beef stew, beets with apples, white buckwheet groats exclusive to FLEX!

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D. Cottage cheese gnocchi with strawberry sauce vegetarian

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Mid-afternoon snack

A. Baked apple lasagne, fruit vegetarian

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B. Sour cherry yoghurt mousse, fruit

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C. Picnic special - Picnic yeast bun with strawberries vegetarian

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D. Yoghurt cake topped with fresh passion fruit vegetarian

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Evening meal

A. Feta in filo pastry with honey and sesame sauce from Marathi Island, spinach, grapefruit, kiwi and blueberries salad vegetarian

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B. Bulgur salad with roast aubergine and chickpeas, red chicory with rucola and balsamico dressing vegetarian

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

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

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Breakfast

A. Yogurt with homemade gingerbread granola

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B. Eggs baked in bread with mozzarella, tomatoes and chives exclusive to FLEX!

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

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

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Mid-morning snack

A. Imam (Greek aubergine dish) vegetarian

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B. Rice, bell pepper, cucumber, pineapple and manchego cheese salad vegetarian

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C. Sorrel soup with boiled egg vegetarian

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D. Onion rings with ketchup vegetarian

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Lunch

A. Tagliatelle with champignons and tomatoes, lettuce vegetarian

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B. Chicken stuffed with ricotta and spinach, basmati rice, mixed salad with red chicory and fig balsamic vinegar exclusive to FLEX!

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C. Oyster mushroom and champignon chop, steamed vegetables, baked potato 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. Semolina cake with apricots, fruit vegetarian

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C. Sultana rice pudding, fruit vegetarian

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D. "Forest moss" cake, fruit 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. Vegetable quiche with cheese, carrot spaghetti, bread vegetarian

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D. Lublin goulash soup with smoked bacon, bread exclusive to FLEX!

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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 the Independence Day 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 Saturday 7 Nov, 1 pm	for Wednesday 11 Nov (Independence Day)
by Monday 9 Nov, 1 pm	for Thursday 12 Nov
by Tuesday 10 Nov, 1 pm	for Friday 13 Nov

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