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!

– Polish cuisine

– French cuisine

– Spanish cuisine

– Italian cuisine

– Greek cuisine

– German cuisine

– American cuisine

– Mexican cuisine

– Chinese cuisine

– Japanese cuisine

– Tunisian cuisine

Breakfast

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

calorie value

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

calorie value

C. Brie cheese with nuts, olive bread in a herb and garlic marinade, rucola with cherry tomatoes

calorie value

D. Bakłażany zapiekane z mozzarellą i sosem pomidorowym, surówka węgierska

calorie value

Mid-morning snack

A. Vitality salad with chickpeas and orzo di grana duro

calorie value

B. Denver omelette (with ham, onion and green peppers)

calorie value

C. "LightBox" barley soup

calorie value

D. Blueberry muffins, fruit

calorie value

Lunch

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

calorie value

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

calorie value

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

calorie value

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

calorie value

Mid-afternoon snack

A. Mango lassi

calorie value

B. Apple pie with shortcrust pastry base, fruit

calorie value

C. Orange dessert with crunchy muesli, fruit

calorie value

D. Roast potatoes with cream and chives

calorie value

Evening meal

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

calorie value

B. Gryros salad with turkey breast and oregano

calorie value

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

calorie value

D. Buffalo wings with cheese dressing, bread

calorie value

Breakfast

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

calorie value

B. Cantuccini al gorgonzola with ricotta and black olives on Romaine lettuce

calorie value

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

calorie value

D. Highland-style frankfurters with smoked cheese, bread, tomatoes with red onion

calorie value

Mid-morning snack

A. Cold cucumber soup with dried tomatoes

calorie value

B. Caponata (Sicillian vegetable specialty)

calorie value

C. Ginger bread with apricot preserve

calorie value

D. Picnic special - Bacon roast potatoes with yoghurt sauce

calorie value

Lunch

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

calorie value

B. Pork loin escalopes with mustard and cream sauce, farfalle, cucumber and red pepper salad

calorie value

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

calorie value

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

calorie value

Mid-afternoon snack

A. Two-tone yoghurt and fruit dessert

calorie value

B. Spanish magdalene, fruit

calorie value

C. Valentine’s Day New York cheesecake

calorie value

D. Onion rings with ketchup

calorie value

Evening meal

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

calorie value

B. Baked beans with baked frankfurters, bread

calorie value

C. Chow mein noodles with cashew nuts and carrot sticks marinated in soy sauce

calorie value

D. May weekend special - Norwegian kebab with yoghurt and garlic sauce

calorie value

Breakfast

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

calorie value

B. Yogurt with "Cinnamon Apple" muesli

calorie value

C. Chicken pâté with cranberries, fruit and vegetable chutney, fitness 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. Cauliflower soup

calorie value

B. Patatosalata

calorie value

C. Easter terrine with vegetables

calorie value

D. Semolina with milk and blueberry mousse

calorie value

Lunch

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

calorie value

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

calorie value

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

calorie value

D. Lasagne with smoked salmon, leek and brie cheese, tomato and red pepper with basil olive oil

calorie value

Mid-afternoon snack

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

calorie value

B. Brownie, fruit

calorie value

C. Strawberry and rhubarb smoothie

calorie value

D. Ladenia

calorie value

Evening meal

A. Ratatouille a la Provencal, yellow fava bean paste with cherry tomatoes, bread

calorie value

B. Greek-style fish, mixed vegetables, bread

calorie value

C. Panzanella - Tuscan salad with croutons and olive oil

calorie value

D. Penne with chicken in a creamy sauce, tomato salad with olive oil

calorie value

Breakfast

A. Porridge with roasted apples and walnuts, vegetables

calorie value

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

calorie value

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

calorie value

D. Philadelphia cream cheese waffles with strawberry preserve, fruit

calorie value

Mid-morning snack

A. Vegetable salad with sheep's cheese

calorie value

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

calorie value

C. Gazpacho

calorie value

D. Banana and coconut millet pudding with raspberry mousse

calorie value

Lunch

A. Rigatoni di grana duro with chease and vegetable sauce

calorie value

B. Kotopita, mixed lettuce with red chicory and fig balsamico cream

calorie value

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

calorie value

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

calorie value

Mid-afternoon snack

A. Fruit salad with mint and almonds

calorie value

B. "Forest moss" cake, fruit

calorie value

C. Tiramisu light, dried cherries

calorie value

D. Tortilla with pea purée and black olives

calorie value

Evening meal

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

calorie value

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

calorie value

C. Chili con carne with beef and homemade nachos

calorie value

D. Tomatoes stuffed with aubergine, bread

calorie value

Breakfast

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

calorie value

B. Vegetable and mozzarella roll, homemade 1000 island dressing

calorie value

C. Bougatsa, fruit

calorie value

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

calorie value

Mid-morning snack

A. Spring soup

calorie value

B. Baked beet carpaccio with feta-style cheese

calorie value

C. Financiers' snack with ementaler cheese and shallot dip

calorie value

D. Pielmieni with peanut butter and peach mousse

calorie value

Lunch

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

calorie value

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

calorie value

C. Breaded chicken breast with pineapple, mashed potatoes with basil and parsley, kohlrabi and poppy seed salad

calorie value

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

calorie value

Mid-afternoon snack

A. Oat crumble with fruit

calorie value

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

calorie value

C. Yogurt shake with papaya

calorie value

D. Oriental snack with mun mushrooms

calorie value

Evening meal

A. Potato latkes with icing sugar and natural yoghurt

calorie value

B. Creamy orzotto with roast chicken and pumpkin

calorie value

C. Egg chops, white cabbage salad, bread

calorie value

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

calorie value

Breakfast

A. Yogurt with "Inca Trail" muesli

calorie value

B. Pancakes with bacon, fried egg and tomatoes

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. Yeast pastry with tomatoes, herbes de Provence and mozzarella

calorie value

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

calorie value

C. Cold beet soup

calorie value

D. Nut squares from Sifnos island, fruit

calorie value

Lunch

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

calorie value

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

calorie value

C. Cottage cheese gnocchi with strawberry sauce

calorie value

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

calorie value

Mid-afternoon snack

A. Passion fruit yoghurt mousse

calorie value

B. Caramel cream with granola topping, fruit

calorie value

C. Vanilla and cocoa sponge cake, fruit

calorie value

D. Mini sesame pancakes with spring onion and vegetables

calorie value

Evening meal

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

calorie value

B. Prasopita with tomato and olive salad

calorie value

C. Salmon tartare, oak lettuce with rucola and millet

calorie value

D. Sauerkraut dropscones with cream, crunchy vegetables

calorie value

Breakfast

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

calorie value

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

calorie value

C. Camembert pockets, cranberry preserve

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. Oyster mushroom tripe soup

calorie value

B. Savoury French pastries with mayo and mustard dip

calorie value

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

calorie value

D. Cottage cheese with chia and fruit

calorie value

Lunch

A. Spanish tortilla with cheddar cheese and tomato-and-pepper sauce

calorie value

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

calorie value

C. Chinese style pork with mango, rice noodles

calorie value

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

calorie value

Mid-afternoon snack

A. Vanilla pudding with orange

calorie value

B. French chocolate cake, fruit

calorie value

C. Blueberry smoothie

calorie value

D. Mushrooms muffins

calorie value

Evening meal

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

calorie value

B. Chicken in jelly, vegetable salad, bread

calorie value

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

calorie value

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

calorie value

Breakfast

A. Cheese omelette with apples, Greek yogurt, orange

calorie value

B. Veal and pork with cheese, egg and aromatic herb stuffing, cherry tomatoes with green olives, bread

calorie value

C. Yogurt with apple granola and nuts

calorie value

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

calorie value

Mid-morning snack

A. Beet cream with sunflower seeds

calorie value

B. Sicilian herring with orange and onion salad

calorie value

C. Roast turkey salad with couscous, vegetables and honey dressing

calorie value

D. Grilled pineapple with joghurt sauce and almond flakes

calorie value

Lunch

A. LightBurger with QMP quality beef

calorie value

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

calorie value

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

calorie value

D. Szaszłyk z łososia i pomidorków koktajlowych z sosem śmietanowo-musztardowym, ryż biały z dzikim z natką pietruszki

calorie value

Mid-afternoon snack

A. Chia cheesecake with peach

calorie value

B. Fruit jelly

calorie value

C. Baked oats with orange marmalade

calorie value

D. Cheese and herb crackers with hummus

calorie value

Evening meal

A. Millet salad with baked cod and olives, bread

calorie value

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

calorie value

C. Green cottage cheese spread, oak lettuce with rucola and millet

calorie value

D. Kiełbaski po bawarsku z warzywami i pieczywem czosnkowym

calorie value

Breakfast

A. Yoghurt with our own citrus muesli

calorie value

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

calorie value

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

calorie value

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

calorie value

Mid-morning snack

A. Wholemeal pasta, broccoli and dried tomato salad

calorie value

B. Provencal soup

calorie value

C. Jasmine rice with sweet and sour sauce

calorie value

D. Banana bread, fruit

calorie value

Lunch

A. Turkey breast Vienna schnitzel with fried egg, mixed lettuce with vinaigrette, mashed potatoes with butter

calorie value

B. Pepper with mushroom, chickpea, olive and mozarella stuffing, white and wild rice

calorie value

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

calorie value

D. Polędwiczki wieprzowe z sosem whisky i ziemniakami w mundurkach

calorie value

Mid-afternoon snack

A. Baked apple lasagne, fruit

calorie value

B. Swedish almond and lemon cake, fruit

calorie value

C. Mini tortillas with cheese and vegetables

calorie value

D. Chocolate-banana milkshake

calorie value

Evening meal

A. Salmon terrine, Romaine lettuce with pickled cucumber and quinoa, bread

calorie value

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

calorie value

C. Gnocchi with rosemary and Parmigiano, zucchini salad with olives and walnuts

calorie value

D. Honey marinaded roast chicken wings, corn on the cobb

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.