Weight Loss - Sonja Bakker Diet - Menu for Female - Week 1, 2 & 3!

Before getting started with Sonja Bakker's Diet week 1, below are some basic rules that you need to understand:

1. Do not mix the planned menu…for instance taking the breakfast planned on Monday and a lunch meant for Wednesday.
2. Drink 1.5 - 2 liters of water daily
3. Always use low fat and low sugar products whenever possible
4. If you are pregnant, having low term sickness or any other conditions, consult your doctor before starting the diet plan

If you are looking for the male version of the Sonja Bakker's Diet, please check here.

Enjoy!

Breakfast:
- 250 gram low-fat yoghurt
- 1 apple

Morning Snack:
- 1 piece of fruit cracker

Lunch:
- 2 pieces of multi-grain sandwich bread with low fat butter
- 1 piece of low fat cheese
- 1 piece of chicken ham

Afternoon snack:
-1 piece of gingerbread

Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams boiled potatoes
- 200 grams boiled cauliflower
- 75 gram minced beef
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 piece of ginger biscuit

Breakfast:
- 2 pieces of multi-grain crackers with low fat butter and low fat/ sugar jam

Morning Snack:
- 1 banana

Lunch:
- 250 grams low fat yoghurt
- 1 apple

Afternoon snack:
-1 piece of gingerbread

Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams boiled potatoes
- 200 grams boiled beetroot
- 75 gram boiled chicken filet
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 kiwi

Breakfast:
- 250 grams low fat yoghurt
- 1 kiwi

Morning Snack:
-1 piece of gingerbread

Lunch:
- 2 pieces of multi-grain sandwich bread with low fat butter and low fat/ sugar jam
- 1 piece of chicken ham

Afternoon snack:
-1 glass of low fat yoghurt drink

Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams boiled potatoes
- 2 boiled witloof (or any other cabbage type veggie) wrapped with ham and cheese
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 orange

Breakfast:
- 1 glass of low fat yoghurt drink
- 1 kiwi

Morning Snack:
-1 piece of fruit cracker

Lunch:
- 1 hard Italian bread roll with low fat butter
- 1 piece of low fat cheese
- 1 tomato or several pieces of cucumber
- 1 cup of low sodium instance soup (e.g. clear chicken soup)

Afternoon snack:
-1 piece of gingerbread

Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams boiled potatoes
- 200 grams leek
- 100 grams cod/ Atlantic cod fish (steam or in oven with leek)
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- oops, nothing for tonight!

Breakfast:
- 250 grams low fat yoghurt
- 4 tablespoons of low fat museli

Morning Snack:
-1 small bunch of grapes

Lunch:
- 3 pieces of multi-grain crackers with low fat butter and low fat/ sugar jam
- 1 piece of low fat cheese
- 1 piece of chicken ham

Afternoon snack:
-1 piece of gingerbread

Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams macaroni (boiled)
- 100 grams mixed veggie
- 75 grams of vegetarian burger (meat substitute)

Dessert
- 1 glass of red wine or 1 glass of fresh orange juice

Breakfast:
- 1 glass of low fat milk
- 1 piece of gingerbread with low fat butter

Morning Snack:
-1 piece of fruit cracker

Lunch:
- 2 pieces of multi-grain sandwich bread with low fat butter
- 1 boiled egg
- 1 piece of low fat cheese

Afternoon snack:
-1 apple

Dinner:
Starter
- 250 grams low fat yoghurt

Main Course
- 1 cup of low sodium instance soup (e.g. clear chicken soup)
- 1 pistolette with ham and cheese

Dessert
- 1 glass of red wine or 1 glass of fresh orange juice
- 3 plain soda crackers with low fat cheese

Breakfast:
- 1 pistolette with low fat butter
- 1 piece of ham or beef ham

Morning Snack:
-1 piece of ginger bread

Lunch:
- 1 cup fresh chicken soup
- 2 crackers with low fat butter
- 1 piece of low fat cheese

Afternoon snack:
-1 apple

Dinner:
Main Course
- 225gram veggie salad of your choice

Dessert
- 1 piece of ginger biscuit

Going through a dieting plan can be quite heavy for one, especially mentally when you are tempted by other food which is not included in the diet plan. One of the trick to get support is to make people around you aware of your diet plan.

I really wish that you can get rid of some extra weight with Sonja Bakker's diet and I'd love to hear the feedback from you.

Get ready for week 2!

Moving on to week 2 of the Sonja Bakker diet, you should be able to notice some weight loss during your first week. Remember to drink ample amount of water and avoid dehydrating drinks like coffee and tea.

Again, some workout would definitely help, not only in weight losing, but also in keeping your metabolism rate going.

Week 2 - Monday

Breakfast:
- 1 multi-grain crackers with low fat butter and jam

Morning Snack:
- 1 kiwi

Lunch:
- 1 pistolette with ham, cheese and pineapple pieces

Afternoon snack:
-1 glass low fat yoghurt drink or 1 glass low fat milk

Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams boiled potatoes
- 200 grams boiled cabbage type veggie
- 75 grams vegetarian burger (meat substitute)
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 orange

Week 2 - Tuesday

Breakfast:
- 1 soft sultana bread with low fat butter

Morning Snack:
- 1 pear

Lunch:
- 2 pieces of multi-grain sandwich bread with low fat tuna mixed (can also be low fat yoghurt mixed with tuna)

Afternoon snack:
-1 glass low fat yoghurt drink or 1 glass low fat milk


Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 100 grams rice
- 125 grams mixed veggie
- 75 gram boiled chicken filet

Dessert
- 1 mandarin/ orange

Week 2 - Wednesday

Breakfast:
- 250 grams low fat yoghurt
- 1 tablespoon of low fat jam into the yoghurt

Morning Snack:
-1 piece of gingerbread

Lunch:
- 2 pieces of multi-grain crackers with low fat butter and low fat/ sugar jam
- 1 piece of low fat cheese

- 1 piece of ham

- 1 glass low fat milk

Afternoon snack:
-1 mandarin/ orange

Dinner:

Main Course
- 125 grams boiled potatoes
- 200 grams boiled leek

- 100 grams cod filet
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- oops, nothing for tonight!

Week 2 - Thursday

Breakfast:
- 1 glass fresh orange juice
- 1 apple

Morning Snack:
-1 banana

Lunch:
- 2 pieces of multi-grain sandwich bread with low fat butter

- 1 piece of ham

- several slices of cucumber

Afternoon snack:
-1 apple

Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams boiled potatoes
- 200 grams raw veggie salad
- 75 grams minced beef
- served with 4 table spoon of low fat gravy (can be from instant gravy mix)

Dessert
- 2 mandarin oranges

Week 2 - Friday

Breakfast:
- 1 glass orange juice
- 1 multi-grain cracker with low fat butter and jam

Morning Snack:
-1 piece of gingerbread

Lunch:
- 2 pieces of sandwich breads with low fat butter

- 1 hard boiled egg

-1 tomato or several pieces of cucumber

Afternoon snack:
-1 piece of chocolate cookie

Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams boiled potatoes
- 200 grams sweet beans/ snap beans/ string beans
- 75 grams chicken filet

Dessert
- 250 grams low fat yoghurt

Week 2 - Saturday

Breakfast:
- 2 multi-grain crackers with low fat butter, light cheese spread

- 1 piece of ham


Morning Snack:
-250 grams low fat yoghurt

Lunch:
- 1 multi-grain pistolette with low fat butter
- 1 piece of ham
- 1 piece of low fat cheese

Afternoon snack:
-1 thin slice of pound cake

Dinner:
Main Course
- 175 grams oven fries (without mayo)
- 1 glass of red wine or 1 glass of fresh orange juice
- 3 plain soda crackers with low fat cheese

- with low fat cheese spread

Week 2 - Sunday

Breakfast:
- 1 multi-grain cracker with low fat butter and low fat cheese spread

- 1 glass orange juice

Morning Snack:
-1 piece fruit cracker

Lunch:
- 1 cup fresh chicken soup
- 1 multi-grain pistolette with low fat butter
- 1 piece of chicken ham

Afternoon snack:
-1 portion fruit salad (1/2 apple, 1 mandarin orange, 1 kiwi)

- 1 orange

Dinner:
Main Course
- Spinach omelet (200 grams spinach and 2 eggs)

- 1 pistolette

Dessert
- 1 glass red wine or 1 glass orange juice

Week 3 - Monday

Breakfast:
- 1 glass orange juice

- 1 multi-grain sandwich bread

- 1 piece low fat cheese

Morning Snack:
- 1 apple

Lunch:
- 3 multi-grain crackers

- 2 pieces of chicken ham

- 1 tomato or slices of cucumber

- 1 glass low fat milk

Afternoon snack:
--1 piece fruit cracker

Dinner:

Main Course
- 225 grams Spaghetti Bolognese (see here for recipe)

Dessert
- 1 piece gingerbread

Week 3 - Tuesday

Breakfast:

- 250 grams low fat yoghurt

- 2 tablespoons muesli or Kellogg’s K

Morning Snack:
- 1 rice cracker

Lunch:
- 2 multi-grain crackers, 1 with low fat jam, 1 with chocolate spread

-1 glass fresh grapefruit juice

Afternoon snack:
-1 glass warm, light chocolate milk


Dinner:
Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 200 grams cooked chicory/ witlof
- 125 grams boiled potato
- 75 gram beef - served with 4 tablespoon of low fat gravy (can be from instant gravy mix)

Dessert
- 1 piece of gingerbread

Week 3 - Wednesday

Breakfast:
- 2 pieces of multi-grain crackers with low fat butter

- 2 pieces of chicken ham

Morning Snack:
-1 piece of fruit cracker

Lunch:
- 2 apples
- 1 kiwi

- 1 orange

- 1 cup of transparent soup (e.g. vegetable cup-a-soup)

Afternoon snack:
-1 sultana bread

Dinner:
Starter

- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams boiled potatoes
- 200 grams boiled broccoli

- 75 grams pork meat
- served with 4 tablespoon of low fat gravy (can be from instant gravy mix)

Dessert
 -1 glass warm, light chocolate milk or 1 glass low fat yoghurt drink

Week 3 - Thursday

Breakfast:
- 250 grams low fat yoghurt
- 1 tablespoon of low fat jam into the yoghurt

Morning Snack:
-1 rice cracker with 1 piece of low fat cheese

Lunch:
- 2 pieces of multi-grain sandwich bread with low fat butter

- 1 piece of roast-beef ham

- 1 hard-boiled egg

- 1 glass of low fat milk

Afternoon snack:
-1 kiwi

Dinner:
Main Course
- 225 gram fresh salad, consist of the following ingredients:

- 100g cabbage
- quarter of a lettuce
-  bunch of chives
- a handful raisin

Salad dressing:

- 1 tablespoon low-fat yoghurt
- juice from half lemon
- half tablespoon mostard
- pinch of salt and pepper


Dessert
- 1 piece of ginger biscuit

Week 3 - Friday

Breakfast:
- 2 apples
- 1 glass fresh orange juice

Morning Snack:
-1 piece ginger biscuit

Lunch:
- 1 cheese sandwich with 1 piece of ham and 1 piece of low fat cheese, toasted

- 1 cup of transparent soup

Afternoon snack:
-1 glass light chocolate milk

Dinner:

Main Course
- 125 grams rice
- 200 grams mixed vegetables for frying (e.g. carrot, broccoli, bak choi)
- 75 grams chicken filet

- serve with 1 scoop satay sauce

Dessert
- 1 glass red wine or 1 glass fresh orange juice

- 3 pieces of thin cheese crackers

Week 3 - Saturday

Breakfast:
- 2 rice crackers, 1 with low fat jam, 1 with chocolate spread

Morning Snack:
-1 apple

Lunch:
- 1 multi-grain pistolette with low fat butter
- 1 piece of ham
- 1 piece of low fat cheese

-  Several slices of cucumber and tomato

-  250 grams low fat yoghurt

Afternoon snack:
-1 thin slice of pound cake

Dinner:
Main Course
- 125 grams rice
- 75 grams chicken filet

- 2 scoops of sweet sour sauce (can be from cans or packages)

Dessert
- 1 glass red wine

- 1 handful of Japanese rice cracker mix

Week 3 - Sunday

Breakfast:
- 1 toasted pistolette with 1 piece low fat cheese

- 1 pan-fried egg

- 1 glass orange juice

Morning Snack:
- oops, no snacks for this morning

Lunch:
- 1 cup fresh chicken soup
- 1 toasted multi-grain pistolette with low fat butter
- 1 piece of chicken ham or roast-beef ham

Afternoon snack:
- 1 handful of grapes (around 20 grapes)

Dinner:

Starter
- 1 cup of green salad with yoghurt dressing

Main Course
- 125 grams potatoes fried in olive oil

- 100 grams Atlantic cod

Dessert
- 1 glass red wine or 1 glass orange juice

- 2 rice waffles or 3 pieces of thin cheese crackers

This is the End of the 3rd Week!

After going through your third week, you should be proud of yourself that you've come so far! The snacks and comforting food in this week's diet should have helped you in going through the diet.