Table of contents

COMMON SENSE HELPED ME LOSE 88 POUNDS

WHAT SCANDI SENSE IS ALL ABOUT

Handfuls and meal-boxes

Three meals a day
Hunger barometer
How to measure with your hands
Handful 1 (+2): Vegetables
Handful 3: Protein
Handful 4: Starch and/or fruit
1–3 tablespoons of fat
The Sense Meal-Box Model
Optional things that you can eat and drink
Drinks
Indulgences
Flavourings

EXAMPLES OF MEALS

GETTING OFF TO A GOOD START WITH SCANDI SENSE

Beginner’s dif culties

What about dining out
How much exercise do you need?
If you don’t lose weight
Don’t worry – you will maintain your new weight
Case study: Mette and John
Case study: Christa and Camilla

NINE-DAY DIET PLAN

RECIPES FOR WOMEN

Women’s daily diet plan

RECIPES FOR MEN

Men’s daily diet plan

FOOD DIRECTORY

Handful 1 (+2): Vegetables

Handful 3: Protein
Handful 4: Starch and/or fruit
1–3 tablespoons of fat
Dairy products
Dairy dressings
Drinks that you can enjoy freely
Indulgences
Flavourings

SCANDI SENSE MEASUREMENT CHART

INDEX
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Common sense helped me lose 88
pounds

I can still remember the sight of my gigantic

thighs next to the tiny newborn body of my
youngest son. I weighed almost 220lb
(100kg) and it wasn’t just pregnancy weight. As a
small woman of around 5ft 3in (163cm) tall, 220lb
(100kg) is a lot. I felt less attractive and energetic
than ever, and I had been feeling this way for a
while.

I snored. I often had a cold. I had heart

palpitations and constantly felt listless and tired.
My allergies were out of control and I was taking
large doses of medicine to keep them in check. On
a warm day, I sweated so much that I had to wear
inserts under my armpits so I wasn’t dripping with
sweat. My breasts were huge and my stomach was
hanging so much that I had a fungal infection
growing underneath. I found myself in the
category doctors call ’Obesity Class II’.
Fortunately, that day in the maternity ward in
April 2011 was a turning point for me. During my
pregnancy, I had promised myself that I would get
down to a healthy weight and leave behind all the
bad habits that had made me fat. I just had to give
birth rst.

As I lay there in bed with an oxygen tube up my

nose, connected to a drip with my newborn baby
in my arms, I felt the strength well up inside me to
make the decision: I wanted to be a strong, stable
weight and a healthy mother for my children.

When I think back to that time, I see a picture of

myself sitting in a huge bell jar of fat. That image
is associated with many emotions: claustrophobia,
desperation and loneliness, but also a strange sort
of security. Security, because it is much easier to
stick to familiar habits than to form new ones.
Little by little, I had de ned myself as a chubby
girl and I had accepted that I would never be any
different. I couldn’t even consider the idea of
leaving my comfort zone – because what would be
on the other side? How much deprivation would
be necessary to just stay slim? In order to break
that pattern, I had to confront myself with this
question: How could I have let my weight escalate
so far without stopping myself? I still don’t have a
simple answer.
”
As I lay there in bed with an oxygen tube up my nose,

connected to a drip with my newborn baby in my arms,

I felt the strength well up inside me to make the

decision: I wanted to be a strong, stable weight and a

healthy mother for my children.

I can clearly remember when my weight problems

began, however. It was when I changed school in
year seven. At my old school, I had been bullied
and had never felt like part of the community.
When I moved schools, everything changed. I
nally made some friends and found my place in
the ock. At the same time, I became very aware
of how my body, and my friends’ bodies, looked. I
compared myself to the other girls who, in my
eyes, looked slim and lovely. I wanted to look like
them – tiny, with thin legs. I could see that was
how the popular girls looked.

When I started secondary school, which is at the

age of 15 in Denmark, I weighed about 146lb
(66kg). I wasn’t overweight – just healthy and
shapely. However, I couldn’t see that myself. When
I looked in the mirror, I saw a girl with short, fat
legs and crooked teeth. I didn’t want to look like
that. There began my 18-year ght with my
weight, a battle that, as the years went by, became
increasingly strenuous and wearing as I put on
more and more weight.

One day I called my doctor in desperation and told

him about my situation – namely, that I needed his
help because all my own attempts to lose weight
had ended in failure. The consultation lasted no
more than ve minutes and at the end of the call,
he wrote me a prescription for diet pills. The pills
worked as intended and I lost weight, but as soon
as I stopped taking them, the pounds piled on to
my body once more.

I continued in this way for years. I followed all the

current slimming trends, testing out one diet after
another. At times I lived exclusively on pasta and
cheese or rice pudding with cinnamon sugar, and
at other times I completely starved myself.

”
In my wardrobe, there were clothes ranging from size

10 to 18. I used to buy the same item of clothing in

several sizes, so that I could wear it no matter where I

was on my weight curve.

I repeatedly lost 44–66lb (20–30kg) and put it back

on again, gaining a little more weight each time.
The pounds crept up on me insidiously over the
years and I adapted my life just as gradually to a
body that was constantly changing in size.

In my wardrobe, there were clothes ranging from

size 10 to 18. I used to buy the same item of
clothing in several sizes, so that I could wear it no
matter where I was on my weight curve.

At that time, I was quite physically active, so the

reason for the extra pounds wasn’t that I was
spending my days lying on the sofa eating. My
weight gain was almost certainly because I was
eating the wrong food. I loved calorie-packed
meals: white bread with honey, chocolate spread
or cheese; corn akes with lots of sugar; pasta;
pizza and burgers.

In my early twenties, my eating habits changed so

often that my weight was constantly uctuating.
At times, I was only a few pounds overweight, at
others – when I wasn’t on a diet – I was decidedly
overweight.

Looking back, I can see that I was overeating. I

lived in a blinkered, black and white world. Either
I threw myself, frothing at the mouth, at
everything I felt like eating, without questioning it,
or everything was completely off limits because I
was on a diet. Whenever a diet fell at – and it
always did at some point – I felt like a huge
failure, and then I let loose again on the
overeating. In those moments, nothing really
mattered.

The change in my eating habits came about after a

particularly bad break-up with a boyfriend. From
one day to the next, I was suddenly living alone. It
was a big upheaval; I felt lonely and at the same
time I was struggling with a lovesickness that I
tried to relieve with food. And it was easy – there
was no-one to see what I was eating, so I could let
go of control completely.

”
I would wolf down half a loaf of white bread with

chocolate spread while Jesper was out of the house for

a short while. Similarly, I would skilfully and swiftly

conceal packaging that would reveal that I had just

consumed four or five ice lollies.

I kept my misery and my overeating to myself. I

had become an expert at putting up a façade
when I was with other people – I was always the
happy, smiling one. No one had any idea that deep
inside I was an unhappy person ghting a bitter
battle. I was deeply dissatis ed with myself and
my appearance, and I quickly became surly and
sad. I wanted to dig myself into a hole and indulge
my destructive thoughts, because how on earth
could I improve my situation?

In 2005, Jesper and I fell for each other and we

soon moved in together. At that time, I weighed
about 190lb (86kg) and was trapped in a pattern
that uctuated between overeating and restrictive
dieting.

Thoughts on my weight and the food I was eating

or not eating occupied far too many of my waking
hours. I developed strategies for eating
surreptitiously and subsequently covering my
tracks.

I would wolf down half a loaf of white bread with

chocolate spread while Jesper was out of the
house for a short while. Similarly, I would skilfully
and swiftly hide packaging that would reveal that
I had just consumed four or ve ice lollies.

I would also buy two bags of toffees and transfer

the contents from one bag into the other, so it
looked like I had only bought a single bag.
Overeating was a secret of which I was deeply
ashamed.

In hindsight, it is a little scary that these deception

tactics were such a big part of my life, even
though I was head over heels in love. This new
chapter of my life made me want to pull myself
together and lose weight for good. I was fed up of
never being happy with myself. Every time we
went into town, I left with a feeling of depression
because I didn’t look good, no matter how many
hours I had spent in front of the mirror. I felt that
my legs were still too heavy and that my eyelids
were enveloped in fat.
I thought it was embarrassing that I couldn’t just
pull myself together and control my weight. I
would concoct reasons to cancel a social
engagement – just to avoid being looked at.
I was constantly thinking about losing weight; I
felt like I was on a never-ending diet. Even so, my
weight never changed signi cantly. I was trapped
in an unhealthy pattern of hunger and overeating
that cancelled each other out.

But then something happened – on Christmas Eve

2007, Jesper proposed to me and I said yes. At that
time, I had an exact picture of how I wanted to
look at our wedding and it wasn’t the size 18 that I
was at that moment. I had ve months to lose
weight before the wedding. I managed to reach
my goal through intense effort – I walked or
jogged to and from work every day and was very
consistent with my diet.

We were married on 17 May 2008. My wedding

dress was a size 10. It was wonderful to be
standing there with my slim hourglass waist in my
dream wedding dress. But neither the joy nor the
dress size lasted, because I couldn’t, of course,
maintain the strict regime I had set for myself.

I began overeating again the day after the

wedding – to an intense degree. I thought that, as I
had reached my goal, I could let go. It was as if I
was desperately trying to catch up with all those
calories that both my body and my mind had
missed over the past ve months.
”
The doctor asked me why I didn’t have control of my

diet and my body, when I seemed to have control of my

life in all other areas. The question really hit home.

I put on almost 44lb (20kg) in no time. Then I

became pregnant, and after the birth of our rst
son, Valdemar, in 2010, my weight had risen to
almost 200lb (90kg). One day, I went to my doctor
with Valdemar for a check-up and I was
confronted on my eating habits for the rst time.
The doctor asked me why I didn’t have control of
my diet and my body, when I seemed to have
control of my life in all other areas. The question
really hit home. Two months later, however, I
became pregnant once more so I let go of the reins
and ate freely – without restraint.

My doctor’s question had planted a seed, however.

It was that question that made me decide that I
would take serious steps with my obesity once I
had given birth to our second child, Albert; not a
day, a week or a month after I had given birth, but
the moment he came into the world. And when
that moment came, I had no doubt at all.

I decided to tackle the weight loss completely

differently this time. No quick x, no starvation
diet, no heavy exercise, which I wouldn’t be able
to keep up anyway. No, this time I would use my
common sense and nd a way that suited me.

I had to lower my expectations and recognize that

things aren’t always black and white. And I
realized that I needed a xed structure to reach
my goal of a lasting change in my lifestyle. So I
spent a great deal of my second pregnancy
reading about nutrition and familiarizing myself
with diet research. I came to understand that it
was good to have protein, vegetables and fat if you
want to live healthily and lose weight. And I
learned that a varied diet and lasting change in
lifestyle make a difference. With that knowledge
under my belt, I started from scratch.

For long periods of my life, I was unable to

recognize when I was full. That is why I ate
constantly, regardless of what signals my brain
was sending to me. Now my system works as it
should, but it took three years for my body to learn
to tune into the natural signals of feeling full.

”
For long periods of my life, I was unable to recognize

when I was full. That is why I ate constantly, regardless

of what signals my brain was sending to me. Now my

system works as it should, but it took three years for

my body to learn to tune into the natural signals of

feeling full.

In the beginning, I had to test out my ideas to

make progress, so it was particularly important for
me to have structure and direction. I quickly
realized that if I always ate so that I was full, three
meals a day pretty much suited me.

At the same time, three daily meals gave me a

structure that I could stick to. If I felt hungry an
hour after I had eaten, I would understand that it
wasn’t real hunger, so I drank a glass of water
instead of eating.

It worked! In nine months I lost 88lb (40kg) and

I’ve kept to that weight ever since. At the same
time, my energy levels increased signi cantly with
my weight loss. I had more energy to play with my
children because I didn’t get out of breath from the
smallest bit of activity.

Suddenly, I didn’t need an afternoon nap on the

sofa either. The weight loss affected my whole life.
My mood improved, my energy reserves grew, my
skin became better and I got my allergies under
control.
In addition, I gained the space and energy to think
about a whole lot more than food and weight. I
don’t think it would be an exaggeration to say
that, before the weight loss, my head was 90 per
cent lled up with negative thoughts and
speculation about my weight. After the weight
loss, there was nothing more to worry about in that
respect so it was a huge release. I love the physical
and mental calm that has followed my escape from
overeating hell. It is tricky to put into words, but
I’ve been released from my bell jar and am back in
reality – a reality worth living in.

After cracking the code for weight loss, I wanted

to share my method with other people. Just think,
what if I could help other overweight people to
nd a similar freedom? I quali ed as a dietitian,
and at the same time I set myself the task of
writing down everything that I had learnt during
my journey. I knew that I wanted my method to
rely on common sense and simplicity. I wanted to
help people to escape the monotony of calorie
counting and weighing food. Last but not least, I
wanted to get away from a restrictive eating model
where things are either healthy or unhealthy.
That’s why I constructed the idea of the handful
principle and meal-boxes – that is, the system you
can read about in this book. Today I eat everything
with great enjoyment and without any guilt. I hope
you get as much enjoyment out of the Scandi
Sense diet as I have.

Suzy Wengel
WOMAN’S MEAL
586kcal
 MAN’S MEAL

T
786kcal

he name Scandi Sense is inspired by the

notion of ‘common sense’. It is no
coincidence that I have chosen this
particular name; as well as being simple and
straightforward, Scandi Sense is based on common
sense in relation to the composition and amount of
food we choose to eat.

Scandi Sense is intended to be suitable for

everyone, regardless of size and weight, and is
therefore more a lifestyle than a diet. The basic
idea is that you eat a Scandi Sense version of the
food you usually have. This means that you won’t
have to overhaul your diet entirely – it will just
need adjusting. This makes it more likely that the
lifestyle will last in the long run.

For example, if you make spaghetti bolognese for

the whole family, you will eat less spaghetti and
more bolognese sauce than you might have
previously. At the same time, you’ll put a lot of
vegetables into the bolognese sauce and possibly
supplement it with a green salad. You can also add
some extra avour by sprinkling cheese on top,
because in Scandi Sense, you don’t have to be
afraid of fat. In moderation, fat is good for the body
and, of course, it often adds extra avour to your
food.

Scandi Sense isn’t a ready-made diet plan, but

some simple principles to live by – principles that
will give you the right balance of nutrients and
ensure that you maintain a stable blood sugar
level throughout the day. The Scandi Sense diet is
based on the of cial dietary advice of the Danish
Health Board. The basic idea is that if you ll
yourself up with balanced, healthy meals, you
won’t be so easily tempted by food that will make
you gain weight. You also get a mental tool,
namely the ‘meal-boxes’, to help you t yummy
things such as a piece of cake into your diet.

Whilst nothing is forbidden by Scandi Sense, there

are some foods that you should enjoy in limited
quantities, or compensate for at other meals. I call
these foods ‘indulgences’. They could be sweets,
cake, ice cream, crisps, tortilla chips or sweet
drinks.
 See Scandi Sense Diagram for more information on what your handfuls should contain.

HANDFULS AND MEAL-BOXES

You will use the palms of your hands to measure
the amount of food you should eat at each meal.
You can eat up to four handfuls of food for each
meal, and if they are properly balanced you will
easily feel full.

Because the size of our hands is most often related

to our build and our height, this will work out as
on average 1,500 calories a day for women and for
men a little more, around 2,000 calories a day.

If food is prepared according to the Scandi Sense

principles, the amounts will enable you to lose on
average 0.9–1.8lb (400–800g) at a measured pace
per week until the goal weight is achieved. Your
goal weight is the weight that suits the lifestyle
you are happy with.

As men generally require a little more food than

women, I have included recipes suitable for both
men and women.

If cooking for both men and women in your

household, you can double up the woman’s portion
and just check how much extra protein,
starch/fruit and fat the man’s portion requires. The
amount of vegetables is usually the same for both
and the recipe method is generally the same.
The Scandi Sense meal-boxes are both a practical
and a mental tool to help you keep track of your
meals. Each meal-box represents a meal. You
should imagine that you have three meal-boxes a
day available, each lled with your four handfuls
of food plus 1–3 tablespoons of fat.

If there is sometimes a little extra food in a meal-

box, or maybe food that wasn’t planned, just close
that meal-box and carry on, without beating
yourself up or feeling guilty.

Think about people who have always had a

healthy weight. They also eat too much food, or
too many calories, on occasion, and they do so
without reproaching themselves. You have to get
away from thinking, ‘Now it’s all ruined, so it
doesn’t really matter’, because it is exactly that
reaction that causes the failure of so many
attempts to eat healthily.

If you have strayed from the plan at a meal, rather

than stressing over it, it is a much better strategy
to be proactive and get straight back into a good
rhythm with the next meal-box.

THREE MEALS A DAY

There is no evidence to suggest that it is better to
eat six times a day rather than three. Some people
thrive on more meals daily, while others are ne
with fewer.

But there is no doubt that the risk of eating too

many calories is greater when you eat more times
a day.

With three daily meals, it is easier to keep blood

sugar levels stable, especially when meals are
sensibly planned using The Sense Meal-Box
Model. Following this model, the metabolism
doesn’t drop signi cantly when you cut down on
the number of meals. It is healthy for the body to
have a break between meals, not only for blood
sugar levels, but also for your mental wellbeing
and your intestinal system.

Finally, it is good to allow yourself to feel hungry

sometimes! It helps you to achieve a natural
regulation of how much you eat.

When your meal-boxes are lled with nourishing,

lling food, you won’t crave yummy things to the
same extent as you might do with lots of daily
meals of different sizes.
I recommend that you follow the Sense Meal-Box
Model strictly for the rst 14 days.

Fill out a diet plan so that you are sure you are
getting the right amount of food. You can nd a
template, which you can photocopy and ll in.

You will probably nd that you don’t need snacks

in between meals and that there is a certain
freedom in only eating three times a day.

After the rst two weeks you will be in a position

to determine how many meals you need and tailor
your eating pattern accordingly.

HUNGER BAROMETER

If, after the rst 14 days of Scandi Sense, you still

struggle to work out when you are hungry and
when you are full, just continue to follow the
Scandi Sense principles strictly.

Once you feel ready to stand on your own two

feet, it is time to familiarize yourself with the
hunger barometer.

Think of your appetite as something that can be

measured on a hunger barometer, from zero to ten.
Zero is ‘not hungry at all’ and ten is ‘totally
famished’. The idea is that you are ready to have a
meal according to The Sense Meal-Box Model
when you land on around 7 or 8 on the hunger
barometer.

It also means that it is okay to eat a late breakfast

if you aren’t hungry the moment you get up. Or
have a late dinner, if it ts better with your
lifestyle. It is a myth that breakfast is the most
important meal of the day and it is also a myth that
everything you eat after 6pm will make you put on
weight!

Once you have become familiar with your own

hunger signals and only eat when you are hungry,
you will eventually, using the Sense Meal-Box
Model, know how much food you need to sustain
you for 5–6 hours, and will nd yourself naturally
wanting a meal when you land on 7 or 8 on your
hunger barometer. Once you have eaten, you will
be back down to 0 on the barometer – and after 5–
6 hours you will return to 7 or 8. In this way you
will nd an eating pattern that suits you. The
eating pattern isn’t set in stone – it may vary from
day to day and from season to season.
T he Sense Meal-Box Model tells you what
and how much there should be on your
plate: 1–2 handfuls of vegetables, a
handful of protein, a handful of starch and/or fruit
in the form of bread, pasta, rice, potatoes, berries
or the like and, in addition, 1–3 tablespoons of fat.
I call this way of dividing up the food the Sense
Meal-Box Model.

In addition, you can drink limited amounts of dairy

products, as well as freely enjoy drinks with zero
calories. However, the best way to quench your
thirst is with water.
Scandi Sense doesn’t contain a lot of rules. Rules
confuse and cause us to lose our motivation and
overview. However, there is one rule you should
always follow: at least two of your three daily
meals should follow the Sense Meal-Box Model.

This rule means that if you don’t feel like

vegetables in the morning, you can skip them and
enjoy some yogurt and muesli or whatever you
prefer to eat in the morning. However, you must
remember to eat the right combination of
vegetables, protein, starch/fruit and fat for lunch
and dinner. The starch/fruit portion could be
swapped for more vegetables and protein.

It is important that you keep this balance in mind

at all times. Even though you may deviate from
the Sense Meal-Box Model with one of your three
meal-boxes, make sure you don’t eat more food
calorie-wise than is in a meal-box.

For example, if you choose to eat a piece of cake,

you should be conscious of not putting a lot of
additional calories in the same box, because then
the balance will be off.
How to measure with your hands

When trying to lose weight, it is important that

you include food in the meal-boxes – and so on
your plate – in the right quantities. Take a look
at your hands. If you stretch them out
completely, you will have a large surface area. If
you gather your ngers and thumb together and
curve the palm of your hand, you will nd the
correct handful size in relation to the Scandi
Sense way of thinking.

Then it is simply a question of building a

sensibly composed meal from 3–4 handfuls, with
the right proportions of carbohydrates, protein
and fats.
HANDFUL 1 (+2)

HANDFUL 3
 HANDFUL 4

1–3 TABLESPOONS OF FAT

Handful 1 (+2): Vegetables

Handfuls 1 and 2 consist of carbohydrates in the

form of vegetables. The bracketed (+2) indicates
that you can choose two handfuls of vegetables, if
you like, but a single handful will suf ce.

See Handful 1 (+2) for a detailed list of what can be included.

Vegetables
Handful 3: Protein

Handful 3 is protein from meat, poultry, sh,

shell sh, eggs, low-fat cheese or pulses. You must
have protein with at least two of your three daily
meals, however processed protein (such as ham,
salami and bacon) must be limited. If you exercise
a lot, it is a good idea to have protein with all three
of your daily meals.

See Handful 3 for a detailed list of what can be included.

Handful 4: Starch and/or fruit

Handful 4 is carbohydrates in the form of bread,

breakfast cereals, pasta, rice, potatoes and/or fruit
and berries. Handful 4 may be replaced with extra
vegetables and up to half a handful of protein if
you want to avoid bread, rice, pasta etc.

See Handful 4 for a detailed list of what can be included.

1–3 tablespoons of fat

You can have 1–3 tablespoons of fat at each meal.

This includes products such as olive oil, rapeseed
oil, nuts, kernels, seeds, mayonnaise, tartare
sauce, avocado, aioli and pesto, as well as butter,
cream, crème fraîche, fatty cheese and dark
chocolate. Coconut akes are one example of fat
with dietary bre – the same applies to avocado,
nuts, kernels and seeds.

If you use concentrated fat such as butter, oil and

mayonnaise, eat a level tablespoonful. When it
comes to less concentrated fats such as nuts,
avocado, crème fraîche or cheese, you can eat a
heaped tablespoonful.
See 1-3 tablespoons of fat for a detailed list of fats.
The Sense Meal-Box Model®
If you would rather avoid Handful 4, replace it with extra vegetables and up to half a handful of protein.

Then the model will look like this:

Optional things that you can eat and drink

In addition to what is included in the meal-boxes,

you can have the following:

DAIRY PRODUCTS

You may eat/drink up to 300ml of dairy products a

day if you feel like it – in addition to what is
already included in your meal-boxes. This 300ml
must have a fat content of 3.5 per cent or less and
a maximum of 5g of sugars per 100g of product.

See dairy products for a detailed list of what is included.

DAIRY DRESSINGS

In addition, you can add up to 2 tablespoonfuls of

dairy dressing to each meal-box. The fat content
should be 9 per cent or less.

See dairy dressings for a detailed list of what is included.

 Quench your thirst with water.

Drink as much black coffee and tea (with no milk or

sugar) as you like.

Enjoy diet soft drinks as often as you like, but use

your common sense.

Enjoy alcoholic drinks sensibly.

Drink a moderate amount of milk only.

Enjoy sugary drinks in limited quantities.

Drinks

You can drink water, both still and sparkling, as

much as needed. Drink 1–1½ litres of water a day
– more if you have done physical activity or if it is
warm. Black coffee, black tea, diet soft drinks and
calorie-free squash can also be consumed as often
as you like – but use your common sense.

Decide what habits you want to keep in your life –

especially when it comes to beer, wine and spirits.
If you want to live a life where there is space for a
glass of wine or beer, it is a good idea to establish
your habits during the weight loss period so that
you have them in place even after your weight
loss.

If you only occasionally drink wine or beer and

therefore haven’t included it in your daily
allowance, one way you could compensate for
consuming the occasional glass is reducing
Handful 4 (bread, rice, pasta, potatoes and fruit) at
one meal. This will allow you to balance your
calorie intake.

If you enjoy avoured drinks and cocktails at

times, replace sugary drinks such as juice or zzy
drinks with low-calorie products.
See cold drinks and hot drinks for a detailed list of what is included.
Indulgences

Indulgences is a label that covers different

varieties of sugar, sweets, ice cream, cakes,
breakfast cereals, crisps, tortilla chips, fast food
and sugary drinks.

There are no de nitive quantities for this group.

If you use a little sugar or honey as part of your
cooking, it is only counted as a avouring. If you
eat larger quantities from this category, you
should try to compensate for it in your meal-
boxes. For example, you could certainly eat a
small piece of cake but you should then take
away something that corresponds to half a meal-
box to compensate. In that way, the majority of
what you eat will be sensible food.

See indulgences for a detailed list of what is included.

Flavourings

Your food should be tasty, so feel free to use

different avourings. This category covers
everything that makes the food tasty in small
amounts. For the sake of convenience, I have
chosen to add raising and thickening agents to
this group as well.

See flavourings for a detailed list of what is included.

Breakfast

If you are in a hurry in the morning and you don’t

want to eat vegetables so early in the day, you can
leave them out and, for example, have regular
low-fat yogurt or Skyr yogurt with muesli. You
just have to observe the Sense Meal-Box Model
for the other meals during the day.

It shouldn't take long to prepare a breakfast that

ts the Sense Meal-Box Model. Here is an
example. While boiling an egg, gather the
remaining items and ll your plate (and therefore
your meal-box) with:

Handful 1 (+2): Tomato, cucumber, lettuce

Handful 3: Eggs, low-fat cheese
Handful 4: Crispbread, banana, muesli
Fat: Avocado, dark chocolate
Dairy product: Natural yogurt
Dairy dressing: Two tablespoons crème fraîche, max. 9% fat
Flavourings: Salt, pepper, lemon, mint in your tea
BREAKFAST ACCORDING TO THE SENSE MEAL-BOX MODEL
Lunch

Lunch is a good time to use leftovers from the

previous evening’s meal. You can easily put
together several kinds of protein as long as it is
only a handful in total. The meal should keep you
going for 5–6 hours, so it is important to ll up this
meal-box.

Handful 1 (+2): Green beans, carrots

Handful 3: Tuna, black beans
Handful 4: Rye bread, raspberries
Fat: Mayonnaise, almonds, olives
Dairy product: Milk in your coffee
Dairy dressing: Two tablespoons crème fraîche, max. 9% fat
Flavourings: Salt, pepper, lemon, chives, ketchup in the
crème fraîche dressing
LUNCH ACCORDING TO THE SENSE MEAL-BOX MODEL
Supper

If you are used to having something sweet with

your coffee and are reluctant to go without, it is a
smart idea to have it as a dessert at supper
instead, as the blood sugar effect is based on the
overall meal. In other words, the dietary bre, fat
and proteins in your evening meal can guard
against the dessert raising your blood sugar
levels.

Handful 1 (+2): Mushroom, onion, lettuce

Handful 3: Beef
Handful 4: Potato
Fat: Feta cheese, crème fraîche, butter/olive oil
for frying
Dairy dressing: Two tablespoons crème fraîche, max. 9% fat
Flavourings: Salt, pepper, thyme, dill, curry in the
dressing, mint in your water
SUPPER ACCORDING TO THE SENSE MEAL-BOX MODEL
recommend that you follow the Scandi Sense

I
principles completely for the rst 14 days; that is,
three meal-boxes created following the
Sense Meal-Box Model each day. Filling up
the meal-boxes completely will make it
easier to avoid snacking between meals.

If it is hard for you to wait such a long time

between meals, drink a cup of hot bouillon a
couple of times a day to counteract any side effects
of reducing your carbohydrate intake. You can
read more about this in the ‘Beginner's dif culties’
section.

I advise you to complete a diet plan for the rst 14

days. See an example of a completed diet plan for
a woman and for a man. There is an empty chart
for you to photocopy and ll in here.

You can start either by following the recipes in this

book or by using your current diet as the basis.
Just be sure to follow the portion guidelines –
handfuls of food and tablespoonfuls of fat. You
could easily select one or two favourite breakfasts
and alternate between them for the rst 14 days,
and you can freely choose between all the lunches
and suppers.
Look through your assortment of food. Fill the
fridge with vegetables. Start using those you are
familiar with and know you like – you can always
expand your repertoire later. Seasonal vegetables
are cheap and full of vitamins, but don’t buy more
than you can use. Fill the freezer with readily
available vegetables such as spinach, peas, beans
and so on, so that you never run out of vegetables.

Fresh meat, sh, poultry and cheese are excellent

sources of protein. But it is a good idea to stock up
on canned sh such as mackerel, cod roe and tuna.
Just like a tray of ready-made shcakes, they are
an easy solution for lunch or for a quick meal.

Make sure that you have several different fats in

your kitchen: butter, olive oil, mayonnaise, olives,
nuts, almonds and fatty cheese.

Choose wholemeal when eating bread. Most

people don’t eat much fruit at rst in Scandi Sense,
but it is a good idea to keep berries or berry mixes
in the freezer. Keep a litre of milk, a cultured dairy
product and, for example, crème fraîche (5–9 per
cent) in the fridge, so you are well prepared.
Beginner's difficulties
You won't feel normal during the rst 14 days of
Scandi Sense. Remember that you are challenging
your body to adapt to your new diet. It may well
bring with it some reactions, not all of which are
fun. The extent of the body's reaction varies
enormously.

DIZZY, TIRED AND BESIDE YOURSELF?

Some people experience almost no dif culties

when beginning the diet, while others feel as if
they have a mild u, with symptoms such as
headaches, dizziness, increased urination, stomach
problems (diarrhoea or constipation, for example),
low energy levels and irritation.

The symptoms arise because the body is

responding to a change of diet. It is natural and
you mustn’t feel discouraged. You will have to use
all your reserves of patience and faith that things
will turn around after the rst few weeks.

The digestive system can take several weeks to

adapt to new dietary habits.

Don’t eat too many raw vegetables if you aren’t

used to them, as they may be dif cult for your
stomach to handle. Instead, you can fry, boil, roast
or steam some of your vegetables.

Drink 1–2 cups of hot bouillon every day for the

rst few weeks. During the early days of Scandi
Sense, you are draining uids from the body and
this can cause discomfort. The salt in bouillon
helps to counteract this effect.

DO YOU FIND IT DIFFICULT TO AVOID SNACKS?

Many people eat more out of habit than hunger. It

is important that you become familiar with the
feeling of hunger using the hunger barometer. If
you nd it dif cult to keep hunger at bay with
three meals a day, you can do one of two things.

You can add a little more into one of your meal-

boxes by, for example, increasing the amount of
protein by 5–10 per cent. It may be that you are
not getting enough food.
Or, you can divide your allowance between three
main meals and one or more snacks. You have to
nd your own way, even when it comes to the
number of meals. Scandi Sense will still work as
long as you don’t eat more overall than what can
be in the suggested three meal-boxes.

If you choose to introduce snacks during the day, it

is a good idea to choose a small snack that
contains protein, carbohydrate and fat. This
combination will ll you up and keep your blood
sugar levels stable. Of course you can just eat a
carrot or another vegetable, if that's what works
for you.
13 quick snacks: How much you can eat

25 grams of pistachio nuts in their shells

1 tablespoonful of fat. 85 kcal

A cup of bouillon

Can be drunk as necessary, as there are only

13kcal in 300ml of ready-mixed bouillon. You can
buy bouillon drinks, but a bouillon cube or a
teaspoon of bouillon powder stirred into water is
just as good. 13 kcal
A fishcake

Counts as half of Handful 3. 93 kcal

2 spears of asparagus wrapped in Serrano ham

Counts as half of Handful 1 and one third of

Handful 3. 45 kcal
150 grams of edamame beans with chilli and salt flakes

Counts as half of Handful 3. 109 kcal

A piece of thin crispbread with a tablespoon of low-fat

cream cheese and two slices of ham

Counts as one third of Handful 4 and half of

Handful 3. 80 kcal
Half an avocado with a teaspoon of lemon juice, salt

and pepper

Counts as 2 tablespoonfuls of fat. 134 kcal

15 almonds

Counts as 1 tablespoonful of fat. 79 kcal

1 hard-boiled egg with 10 grams of mayonnaise, plus

tabasco, salt and pepper

Counts as one third of Handful 3 and 1

tablespoonful of fat. 149 kcal
Two baby romaine lettuce leaves with 50 grams of

cottage cheese and half a teaspoonful of sunflower

seeds

Counts as one quarter of Handful 1, one third of

Handful 3 and half a tablespoonful of fat. 96 kcal
Three walnuts dipped in 10 grams of dark chocolate

(min. 70%) with a sprinkle of freeze-dried raspberries,

liquorice and edible glitter

Counts as 2 tablespoonfuls of fat. 166 kcal

100 grams of cucumber with 25 grams of prawn salad

Counts as Handful 1, one fth of Handful 3 and 1

tablespoonful of fat. 86 kcal
100 millilitres of 2% Greek yogurt mixed with 15 grams

of chia seeds and decorated with 25 grams of berries

Counts as 100ml of dairy product, 1 tablespoonful

of fat and one quarter of Handful 4. 156 kcal
What about dining out?

Once you have understood the principles behind

the meal-boxes, you can play about with them –
for example, if you are eating out or having guests
for dinner.

THREE STRATEGIES FOR A BIG MEAL

If you only eat half a meal-box for breakfast and

half a meal-box for lunch, you will have two whole
meal-boxes to play with for your evening meal.

If you skip either breakfast or lunch completely,

you will also have two whole meal-boxes available
in the evening.

You can also ll your meal-boxes for breakfast and

lunch as normal and complete the last meal-box to
the best of your ability. The crucial thing is to be
level-headed, do not overeat and be sure to get
back into a good rhythm at the next mealtime.
How much exercise do you need?
Exercise is good for your health, your mood, your
muscles, your bones and your joints. It can also
make it easier for you to maintain a healthy weight
when you have lost some weight. But when you
reach the point where you want a few extra
pounds to disappear, it is predominantly your
eating habits that determine whether or not you
will succeed.

During an attempt at weight loss, exercise works a

bit like stepping on the gas – it speeds it up a little.

However, to be completely honest with you, it

doesn’t make a great deal of difference.

Fortunately, there are plenty of other good reasons

to exercise, and if you have the desire and the
energy, I can only encourage you to do so to
supplement the Scandi Sense diet.

However, moderate exercise doesn’t mean you can

eat larger helpings. Some people mistakenly think
that they can afford to eat much more because
they exercise. Unfortunately, the calorie
requirements of the body don’t really work like
that.
It is also a myth that you should eat both before
and after exercise. It is the amount of protein and
other macro-nutrients distributed throughout the
day that are important for nutrition. As long as you
eat a handful of protein two to three times a day,
you will get the amount of protein you need to
cope with exercise alongside weight loss, as long
as we are talking about moderate exercise.

You will only need more food if you exercise a lot,

for example, running long distance several times a
week or doing intensive weight training for many
hours a week. In this case, make sure you eat
three handfuls of protein daily – and these can be
heaped.

The day before a long run or similar, you can have

one or two extra handfuls of starch/fruit. But this
only applies to people who exercise a lot.
Moderate exercisers – and that is the majority of
us – should be satis ed with the food from the
meal-boxes.
I recommend that you stick to the of cial
guidelines for exercise: 30 minutes a day at
moderate to high intensity. At least two days a
week, you should engage in a heartbeat-raising
activity for at least 20 minutes. If you start
exercising very long and hard, you risk triggering
your hunger hormones, so you will get an intense
urge to make up for any weight lost in exercise
with food – if not more. It isn’t smart at a stage
where you are rediscovering the natural regulation
of your appetite.

The best exercise is whatever you feel like doing –

and what you can stick to over the long term. It is,
of course, ne to be more active for some periods.

Exercise shouldn't stress you out, however. If you

are very overweight and are confronted with
having to lose weight, it is completely okay to take
one project at a time. Begin by taking control of
your dietary habits. The desire to exercise often
emerges by itself once the pounds begin to tumble
off. Maybe you have some pain because of your
weight or reduced mobility; this all changes when
you start losing weight. You will have less to lug
around and you suddenly become able to do a lot
that you couldn’t do before. As these changes
occur, your desire to be more active will
automatically increase.

If you feel that you ought to exercise but never

really get started because you are constantly
encountering obstacles, you need to take a good
look at your habits, and perhaps your calendar too.
Everyone ought to have time to engage in 10–30
minutes of exercise a few times a week.
Scandi Sense is a lifestyle that can be tailored to
everyone: those who are very overweight; those
who just have to lose a few pounds; those who
don’t need to lose weight but just want a healthier
lifestyle; those who never exercise; and those who
exercise a great deal.

If you don’t lose weight

Most people who follow Scandi Sense

experience a weight loss of 0.9–1.8lb (400–
800g) per week – calculated as an average
over the entire weight loss period. If, contrary
to expectations, you don’t lose any weight, it
may be because you are either eating too
much, not following the Sense Meal-Box
Model or eating too many indulgences.

So try to make your handfuls and tablespoons

of fat a bit smaller and stick to your three
meal-boxes. Then you will see results. You
need to be in a calorie de cit to achieve
weight loss.

On the page opposite, there is an empty diet

plan that you can photocopy and ll in to plan
each meal-box. There is also a measurement
chart to help you to track your progress.
The diagram can be photocopied and pinned
to your fridge to remind you of the core
principles of Scandi Sense.
Don’t worry – you will maintain your
new weight
If you have tried out a lot of diets in the past, and
have struggled to lose weight, or found that you
regain the weight further down the line, you may
wonder if it is worth your while to try the Scandi
Sense diet. Old failures stick with you, but you are
not alone. The statistics show a gloomy picture –
after losing weight, almost everyone regains the
weight that they have lost, if not a little more.
Anyone who has experience with dieting knows
that one of the hardest thing to do after a diet is
maintain your weight loss.

With Scandi Sense, it doesn’t have to be like that

because it isn’t a temporary diet but a lifestyle that
you can easily continue with – so don’t let doubt
undermine your motivation.

People generally lose a little more weight with

Scandi Sense than they initially anticipate. This is
because of uncertainty about the transition from
the weight loss phase to their sustainable lifestyle.
It is of course important that you stick to the
Scandi Sense lifestyle after the weight loss period.
If you return to old habits, you will quickly regain
the weight that you have lost. All that this means
is that you must continue to live by the Scandi
Sense principles and meal-boxes, and you should
try to maintain the habit of eating according to
hunger rather than cravings, for the rest of your
life.

However, after the weight loss period, there is

room for a few more indulgences as long as your
weight is stable. You can choose to eat more on a
daily basis or you can save up during the week
and eat a little more at the weekend. Both these
methods are ne as long as you maintain your
weight and stick to the Scandi Sense principles.

It may take one or two years before you nd the

weight where your diet, exercise routine and
lifestyle nd harmony. I call this the practical ideal
weight because it is determined by the habits you
practise in your life. The lifestyle you follow will
determine your weight and not vice versa,
otherwise you won’t maintain your weight.
When you reach your practical ideal weight, it is
therefore a matter of deciding – with a view to
quality of life – which habits you don’t want to go
without. Then you must lay out a plan that makes
room for them within the Scandi Sense model.

Once you have lost weight, you may panic if the

needle on the bathroom scales suddenly moves a
little in the wrong direction. It is important to
know that a stable body weight regularly
uctuates by 4½–6½lb (2–3kg). Likewise, you must
be prepared for the eventuality that, even though
you have reached your practical ideal weight, it
may change over time. Very few people weigh the
same at 50 years old as they did at 20 because the
body changes hormonally and metabolically as
you age, so you don’t need as many calories as you
once did. It can be dif cult to accept, but it is
perfectly normal for your weight to rise slightly in
line with age.
Mette and John
The best thing we have ever done

HOW WE LIVED BEFORE SCANDI SENSE

METTE: My spinal cord was damaged in a traffic
accident in 1998, so I have trouble walking and use a
wheelchair a lot of the time. I live with chronic pain
and cannot exercise due to cysts in my spinal cord.
The cysts cause me to lose control of my legs if I am
overloaded. My life is therefore very sedentary.
Before the accident, I was very active. I loved my
job and, with four children in the house, it goes
without saying that I also had an active family life. My
physical condition in the years following the car crash
has slowly deteriorated, but I didn’t receive my final
diagnosis, syringomyelia (cysts in my spinal cord)
until 2013. Following the diagnosis, I was given early
retirement.
The deterioration in my body combined with this
final diagnosis made me feel that I had lost my entire
identity; everything that had defined me before was
suddenly taken away. I could no longer work, I
couldn’t be very active and I didn’t feel I could give my
children what I wanted to give them. I fell into a hole
and stopped looking after myself.
I took – and still do take – a lot of medication for
my illness, which was a contributing factor in my
weight gain, but the rest of it was down to diet. I didn’t
eat a lot of food, but what I did eat was unhealthy. We
often had take-away burgers for supper, for example,
and if we prepared food ourselves, it was always fried
in butter or oil. I only drank coke or coffee, never
water. I had very little strength and my life was just
about survival, nothing more. This affected what I ate
and drank.
When my weight exceeded 207lb (94kg), I started
to have more physical problems, such as heart
palpitations, and I felt constantly out of sorts. Because
of my background in health work, I knew plenty about
the connection between an unhealthy diet, excess
weight, lack of exercise and blood clots. So, I went to
the doctor and had a cardiovascular study that
showed that I had high cholesterol and an irregular
heartbeat and that I was in the high-risk zone for a
blood clot because of my weight and lack of activity.

METTE CHRISTENSEN, 42

• Early retiree, previously worked as a healthcare assistant

• Married to John
• Has lost 46lb (21kg) with Scandi Sense in 9 months

JOHN CHRISTENSEN, 46

• Early retiree, previously worked as a press operator

• Married to Mette
• Has lost 132lb (60kg) with Scandi Sense in 9 months
• Mette and John have four children, aged 21, 19, 16 and 15 –
the youngest two live at home

JOHN:When I was in my mid-twenties, I was diagnosed

with asthma and received medical treatment for it. I
stopped playing football at that point because my
asthma made it difficult for me to run. The less active
I became, the more weight I gained, and I slowly got
heavier and heavier.
In 2009, I was injured at work and was given early
retirement. The accident made me even more inactive
and I became increasingly overweight. I completely
gave up. I was convinced that I would never lose
weight, so I ate without restraint, because it didn't
seem to matter.
On a typical morning, I would eat 2 or 3 bread rolls
with butter or cream cheese, and after that I would
continue to eat for the rest of the day, consuming
about eight meals a day, all of which were unhealthy. I
ate lots of fatty foods, for example in fast food shops I
would order 3–4 burgers at a time, and I ate lots of
white bread from the supermarket. If I was out
shopping, I always bought a chocolate bar on my way
out. I never ate vegetables – I thought they were
rabbit food.
When I reached 313lb (142kg), I became severely
affected by the weight gain. I sweated and puffed a lot
and had difficulty getting around. When Mette and I
were intimate, I became very physically
uncomfortable. My heart would hammer away, I would
sweat and my whole body shook.
That's not how it's supposed to be, so Mette made
me go for tests. I went to see the doctor and, after an
extensive medical examination, I got miserable
results across the board – high blood sugar, and
consequently the first signs of diabetes, high
cholesterol and high blood pressure. Mette and I were
both scared by this.

HOW WE LIVE ACCORDING TO SCANDI SENSE

METTE: Pretty much at the same time I went to be

examined by the doctor, I stumbled across Scandi
Sense on Facebook. I was curious, began to read
about it and watched Suzy’s videos. I must have been
mentally ready for a change because I immediately
thought, yes, I could live with this, because it was
straightforward and sensible and I wouldn’t have to
weigh my food or count calories.
Rules and restrictions don’t work for me. On the
contrary, they make me overeat. Scandi Sense
doesn't restrict or tell me off, which suits me well.
Today, I live one hundred per cent according to
Scandi Sense. I typically start the day with a bowl of
Skyr. For lunch, I eat homemade hummus, carrots,
almonds, cottage cheese and home-baked bread. We
never buy bread from the baker or the supermarket
any more. In the evening, I eat different dishes
inspired by Suzy’s recipes. I have set aside the coke
and coffee for good, and I only drink water, 2–2½
litres a day. I can sometimes be a bit naughty – some
nachos with the kids or sweets – but it never takes
over. I eat a little, then close the meal-box and move
on.
JOHN:Mette introduced me to Scandi Sense. I have
tried out different diets in the past and have lost
weight. But it’s always been a tough fight, where I’ve
been hungry and unhappy. So I already had my guard
up when Mette brought a piece of paper with some
hands on it and introduced me to Scandi Sense. I
couldn’t be bothered with yet another unsuccessful
attempt at losing weight.
But Mette convinced me by serving up a dish of
pork chops, cauliflower and cream sauce from one of
Suzy’s recipe books. It tasted really good; the plate
was packed with good food and I was more than
satisfied. Mette told me that I could eat this dish, or
something similar, every day and that I could eat
three helpings the same size every day. I was sold
from that point onwards. We stuck together and made
a joint decision to change our lives.
 METTE AND JOHN BEFORE THEIR WEIGHT LOSS

It’s the best thing we’ve ever done. We started very

practically, by thoroughly clearing out the kitchen and
throwing out anything ill-advised. Today we have
nothing unhealthy in our home – the fridge is filled
with good, healthy food.
The change of diet quickly paid off. The weight
tumbled off me and after nine months on Scandi
Sense, the scales showed a loss of 132lb (60kg) – an
incredible transformation.
 From day one, I have lived one hundred per cent
according to Scandi Sense. In the morning, I have
porridge with raisins and cinnamon or a bowl of Skyr.
The day’s other meals are made up of vegetables,
meat, eggs, etc.
Since we had both retired early, we lost about
26,000 kroner (£3,000) of our monthly income and
had to cut back on all our expenses. In the past, we
spent a lot of money buying unhealthy food on
impulse. Today, as we are following a diet plan, we
buy in large quantities and freeze what we can. Even
though the fridge and freezer are full of food, we save
1,000–1,500 kroner (£120–180) each month because
we no longer buy impulsively. We’ve set aside the
money we’ve saved, and for the first time in nine
years, we’ve been able to afford a family holiday.
We’re going to Croatia with our children and we’re
looking forward to it immensely.

WHY SCANDI SENSE WORKS FOR US

METTE: Scandi Sense works for me because there are

no restrictions. In general, if somebody or something
tries to restrict me, I become stubborn.

”
It works because it’s so easy and uncomplicated,

without anything forbidden or restricted.

– METTE AND JOHN

 This system is so simple that it captured my
attention immediately. At first, I measured all of my
food with my hands. I don’t need to do that today. I
know exactly what I can put on my plate because I’ve
carefully followed the Scandi Sense lifestyle for a long
time now.
When we have meals out, I don’t have to have
special food or avoid the food that other people eat. I
just make sure I stick to the amounts. You can always
find something suitable for Scandi Sense.

JOHN: Scandi Sense works for me because it’s so

straightforward and simple. Nothing is forbidden so
you don’t have to beat yourself up or give up if you
occasionally eat something unhealthy. You just close
that meal-box and move on.
Following Scandi Sense with Mette has contributed
to the fact that it’s worked so well, I’m sure of that.
We’ve been able to support and motivate each other
all the way through, and that has meant a great deal.
We’ve got a lot of inspiration and support in the
Facebook group. It is such a friendly place and we’re
happy to be part of that community.

HOW THE FAMILY WORKS ON SCANDI SENSE

METTE: Our two children that live at home had to get

used to our changed eating habits. They made a fuss
at first, but quickly moved past it because the food
tastes so good. Neither of them are picky, fortunately.
Our son used to be an elite football player and our
daughter is also active, so they’ve always had a good
attitude towards exercise and health. Nevertheless,
they’d been eating the same unhealthy food as us, so
they’ve certainly become healthier too. For example,
they often used to buy food in the school canteen, but
they don't do that any more. They take wholemeal
rolls with salad and meat to school every day.

All things considered, the children have taken it

JOHN:

very well. They can see the transformation in their

parents and are very proud of us. They’ve only ever
known me as overweight, so that’s one big positive
change. The other day we heated up some ready-
made chicken nuggets and chips in the oven, just to
make things easy, and there were no vegetables.
When the children saw the meal, they told us that it
was boring and uninteresting. We completely agreed,
and we ended up throwing it all out, because none of
us wanted to eat it. That probably tells you a lot about
how the relationship with food has changed for the
whole family.

HOW WE TACKLE CHALLENGES

METTE:I haven’t on one occasion thought, no, now I

can’t be bothered any more. The hardest times have
been the periods when my weight doesn’t budge.
 METTE AFTER HER WEIGHT LOSS

Then I feel frustrated that nothing has happened. But

every time, I say to myself, take it easy, you don’t
have to achieve all the time. And it works, because
soon the scales move again. Today I’m just under 2lb
(900g) from being in the ‘healthy weight’ zone. That
was my goal, so it’s a big thing for me that I’m almost
there.

My weight loss went well until I hit my first goal of

JOHN:

198lb (90kg). Then the scales suddenly stopped

moving. I really wanted to get down to around 176lb
(80kg), but the last 22lb (10kg) were stubborn. I was
on the verge of giving up and telling myself that I had
done enough.
But I’m glad I didn’t give up. I adjusted my calorie
intake and change started again. Now I’ve reached
my goal.

WHAT SCANDI SENSE HAS MEANT FOR US

METTE: My new eating habits have sparked me back

into life. I’m a happier person and my self-esteem has
never been better. I’ve found a good balance and
think I look great. Everything has become easier for
me – getting up, putting my clothes on, just being able
to get around. I’m not under as much strain as I was
before. In the past, I was prone to migraines, but
since starting Scandi Sense they’ve disappeared. I’m
sure that it is because of the increased intake of
vitamins and fluids. My body gets everything that it
needs now.
Since my accident, I’ve had problems with my
intestines because they’re paralysed. Before
changing my diet, I'd have one or two bowel
movements per fortnight, even though I was taking
laxative medicine. Today, my stomach has more to
work with, so it happens two or three times a week,
and I’ve reduced the amount of laxatives I take. That
means a lot for my well-being.
 I also used to struggle a lot with fluid in my body,
both in my legs and in my face. Today, the fluid
accumulation has almost gone. There can sometimes
be a little in the morning, but it’s short-term and has
usually gone after an hour.
I’ve always been stubborn and determined, but
after the accident I had a huge identity crisis. My self-
esteem was at zero and I couldn’t see the point of
anything – I completely gave up.
Scandi Sense changed all my negative thinking.
When I decided to change my lifestyle, I rediscovered
my fighting spirit. Scandi Sense became my project
and my goal and gave me the kick in the pants I
needed. In fact, we both feel that Scandi Sense has
given us a new chance in life.

JOHN: Scandi Sense has given me a new life. I had

always been unconcerned about what people thought
and said about me, but I recognize that it was a
defence mechanism, because of course I got sad if
people made comments about my weight such as
‘have you swallowed a beach ball?’ or similar. When I
went to football with my son, I was embarrassed at
being a big, fat Dad. Today, people tell me I look
fifteen years younger and I’m proud and walk with my
head held high when I’m out with the children. I’ve
gained a lot of confidence from getting to grips with
my problems, and it was fantastic that Mette and I
could do this together.
 My annual check-up with the doctor showed that all
my numbers are more than fine – in fact they are like
those of a 14-year-old, says my doctor. When you’ve
previously had high numbers across the board, that’s
a really nice message to get. I feel healthy and I know
my body is getting everything it needs.
I can also feel a big change physically. The pain in
my ankles and knees has disappeared. I don’t have
headaches any more and my mood is good. I have
lots of energy and I’m considering cancelling our big
TV package, because I don’t use it much any more.
I get a lot of exercise every day. When I started on
Scandi Sense, I also started walking 9–11 miles (15–
18 kilometres) a day. Every day, whether it was
raining, storming or snowing. Nowadays, I walk 4–6
miles (6–10 kilometres a day). I’ve become totally
addicted to it and wouldn’t dream of skipping a day.
And then there’s the change of wardrobe. I’ve gone
from size XXXXXL down to medium. It’s crazy!
Suddenly I can buy smart clothes. When we were
going to a christening recently, I needed a shirt. My
son, who is 6ft (183cm) tall and weighs almost 150lb
(68kg), offered me his shirt to borrow and it fitted me
without any problems. So I wore it!
 JOHN AFTER HIS WEIGHT LOSS

Mette’s top tips

You must be a hundred per cent motivated. If

you are, you’ll see it through, but you'll need a
lot of patience. There will be ups and downs –
it’s all part of the journey.
Even if you're on medication and have
constant pain, or are in a wheelchair like me,
 it’s still your life and your decisions. You have
to stop making excuses and take responsibility
for your happiness, regardless of what you’re
up against. Self-pity only makes it worse. I
decided that I didn’t want to be an angry,
bitter woman because I knew that I would end
up alone, with no friends, husband or children
around me. That wasn’t what I wanted.
Extra energy comes naturally if you are happy
and experience success. No matter what life
has thrown at me and how much the accident
changed my body, I’m still the same person
inside. I still have my stubbornness, my
ghting spirit and my strong will.

John’s top tips

You have to really want it, because if you have

the right attitude, you’ll keep going, even
when it gets dif cult. And believe me, it’s
worth it. I feel that my life has started over
and I’m so grateful. I’ve been living with
obesity for twenty years and I’d given up
completely. But when I nally decided to do it,
I was more determined than I’ve ever been
before in my life.
 I can barely describe in words what it has
meant to me. I love my family above
everything and I have a zest for life that has
carried me through. I really feel that I’ve
saved my life and been given a new chance.
So my number one tip is to drop the self-pity
and nd your strength and determination. You
can do it if you really want to – I’m living
proof of that.
Christa and Camilla
It meant so much that we could take the
journey together
HOW WE LIVED BEFORE SCANDI SENSE

CHRISTA:I used to eat an enormous amount of bread

and pasta – several large helpings every day. I work
at a hotel where there is a breakfast buffet every
morning so I would start the day with a couple of rolls
with cheese and butter. Then I would continue to eat
bread throughout the day and at supper I generally
had three helpings, simply because I was hungry – I
never felt full.
A typical supper would be meat with gravy or
sauce, lots of potatoes or pasta and barely any
vegetables. If something tasted good, I'd eat a lot –
as much as I wanted. I didn’t give much thought to the
type of food or the quantity. On the other hand, I’ve
never eaten a lot of snacks or sweets. A couple of
times a week I might have some crisps, but not
always. My weight problems came from eating too
much at meals, and not having a balanced diet.
In August 2015, I gave birth to my son and, for a
long time after the birth, I weighed over 220lb
(100kg). I wasn’t happy about that. I had dresses that
didn’t fit me any more hanging in the wardrobe and it
really upset me to see photos of myself. I could see
that I was overweight and I certainly didn’t want to
look like that.

CAMILLA:I think I’ve always tried to live healthily – at

least periodically. But it was difficult for me to stick to
a healthy lifestyle, because I felt healthy food was so
dull. At that time, I thought that all healthy food was
fat-free and lacking in taste. So, despite good
intentions, I always gave up.
 Before Scandi Sense, I ate a very traditional
Danish diet – lots of bread for breakfast, three slices
of rye bread for lunch and meat with gravy and
potatoes for supper. I wasn't a fan of vegetables, so I
ate very few. I always snacked during the day as well
as having three big main meals, so I was taking in a
lot of calories.

CHRISTA AND CAMILLA BEFORE THEIR WEIGHT LOSS

I felt really bad about my weight, so my sister and

I, along with a friend, decided that together we would
begin a healthier lifestyle. We all started on 4 January
2016. At that point, we weren’t following a
programme, just using our common sense. We began
exercising, thought more about what was in the food
we were eating and dropped everything unhealthy –
no crisps, cakes and sweets. It worked and I quickly
lost 18lb (8kg). At that point, we hadn’t heard of
Scandi Sense, but when I look back on it now, I can
see that we had already adopted the principles of
Scandi Sense.

HOW WE LIVE ACCORDING TO SCANDI SENSE

CHRISTA: January 2016 was the starting point for a

healthier lifestyle. The combination of exercise and
the rejection of all crisps, sweets and cake gave us
quick rewards. Then, after six months, my sister
stumbled across Scandi Sense and began to eat
following those principles. That sparked my curiosity,
even though in the beginning I struggled to
understand what was involved.
In October 2016, I followed in my sister’s footsteps
and started living by the Scandi Sense principles –
and that was when my weight loss began to make
serious progress. Since then I’ve been eating three
full meals a day, and drastically cut down on bread,
pasta and potatoes, with a lot more veg and protein.
Now I usually have Skyr with homemade muesli for
breakfast. I do have bread in the morning on
occasion, but instead of having two rolls, I make do
with one and top it with eggs, vegetables and only a
little fat.
 For the rest of the day’s meals, I make sure I stick
closely to the portion sizes recommended by Scandi
Sense. I make the dishes that I’ve always made, but I
focus on including a lot more vegetables. I have a
simple recipe book and I find inspiration for other new
dishes in the Scandi Sense Facebook group.
For me the most radical change was changing my
view on fat. In the past, I connected fat with extra
weight around my hips and an unhealthy lifestyle.
Today, I stick to Scandi Sense's suggested servings
of fat, which means, for example, adding a splash of
cream to a sauce. I would never have done that
before.
I never snack between meals – I almost always
feel full. If I get hungry, I’ve become good at looking
forward to the next meal because I know that I’m
going to have something good and filling to eat.
Now that I’ve got the hang of the principles behind
Scandi Sense, I don’t stand there measuring food
with my hands. I do it by eye and by feel, because I
know what my plate should look like. I’ve got used to
keeping things in balance with my Handful 4. I can
easily save on bread during the day, so there is room
for a few more potatoes for supper. If we’re eating out
or are on holiday, I also hold back on bread, fruit,
pasta etc. during the day, so I have a little more
leeway in the evening.
CAMILLA:In July 2016, I stumbled on Scandi Sense on
Facebook. I joined the group and began to read what
it was all about. It sounded like a lot of what I was
already doing. It was good to confirm that I was on
the right track and to have a specific concept to
follow, because until then I’d mostly been feeling my
way. Now I had found a finished package that fitted in
so well with everything I was already doing, so it
couldn’t have been better.
From the very beginning, I’ve lived completely in
accordance with the principles of Scandi Sense. I
stick to three meals a day and make sure the portion
sizes on my plate are as they should be. I’ve taken up
the habit of drinking a cup of coffee with milk and
having a piece of chocolate in the evening – it’s nice
that there’s room for that. Apart from the fact that the
chocolate satisfies the desire for something sweet, it’s
become a moment I look forward to, a moment of
pure relaxation.

CHRISTA KEHLET, 31

• Hotel receptionist
• Married, mother of a two-year-old boy
• Camilla’s sister
• Has lost 68lb (31kg) with Scandi Sense in a year

CAMILLA HANSEN, 32

• Of ce worker
 • Engaged, mother of a two-year-old boy and a three-year-
old girl
• Christa’s sister
• Has lost 48½lb (22kg) with Scandi Sense in a year and is
9lb (4kg) from her goal weight

The transition to Scandi Sense was relatively

unproblematic for me because I was already working
on a healthier lifestyle. I’d cut down on sugar, so the
change wasn’t that big. I’ve never been frightened of
fat, yet I felt that I should cut down on fat when I
wanted to lose weight, even though in fact it was fat I
had been missing when I had previously tried to live
healthily. Fat gives a feeling of fullness and adds taste
to food, so you feel its loss if you cut it out entirely.
I’ve followed various diets in the past, such as
LCHF (Low Carb High Fat) diet. The food was okay,
but it was far too difficult to follow. There were so
many rules and things you mustn’t have. It can just
about work when you’re at home, but as soon as you
step out the door, it becomes almost impossible to
live by.
With Scandi Sense it’s totally different, because I
can live completely normally. I can eat everything –
bread, rice and pasta and even cake. I just have to
limit the amount and make sure I have the right
quantities on my plate.
 CHRISTA AFTER HER WEIGHT LOSS

WHY SCANDI SENSE WORKS FOR US

CHRISTA: Scandi Sense is so easy to follow. Once you

get the hang of the principles, it runs itself. I easily
become full, despite the fact that I eat less bread and
pasta, and in a much more comfortable way. I feel
much less bloated than before.
It’s a great relief that I don’t have to exercise to
follow Scandi Sense. I have a high percentage of
body fat and I know that I need exercise. The desire
to exercise will probably come by itself, but until it
does, it’s liberating that I can simply focus on the diet.
If I was following a programme that required me to
exercise several times a week, I’d never be able to
stick to it.
From day one on Scandi Sense, I’ve been
motivated to make results happen. And you have to
be motivated and have willpower to keep it up.
Breaking your habits requires an effort, especially in
the beginning. Going with my sister to weekly weigh-
ins with a Scandi Sense consultant, Bodil Cramer in
Skanderborg, Denmark, helped a lot to motivate me.
Knowing that I’m going to face the scales makes me
keep going.
I’m so grateful that my sister introduced me to
Scandi Sense and that we could make the journey
together. I don’t think for a moment that I’d have had
such a successful result without her.

CAMILLA:Scandi Sense works for me because it’s about

using your common sense. It’s logical and easy, and
it’s smart that you literally have your quantities at
hand. I don’t have to count calories or weigh my food.
I just have to reflect and evaluate if the food on my
plate looks sensible. It’s so straightforward.
My husband is a sailor and is alternately home and
away for a fortnight at a time. When I’m alone with our
two small children, it’s very important that I can live
according to Scandi Sense without it being too difficult
and without having to leave home in the evening to go
to the gym or for a run. That simply wouldn’t work for
me. I just have to concentrate on the food and it
works really well. If we hadn’t had children, I’m sure
I’d also have exercised more, but as it is now, I’m
satisfied with doing a little exercise in the living room
in the evening.

HOW THE FAMILY WORKS ON SCANDI SENSE

CHRISTA:There are no problems at all for the family. I

make the food I’ve been making all along, but just
make sure there are more vegetables than before. I
don’t make any special food – all three of us eat the
same food. My husband eats more potatoes than I
do, and I eat a lot more vegetables than him, but we
all serve ourselves from the same dishes.

CAMILLA:I haven’t had any complaints about the food,

either from my children or my husband. I often eat
alone with my children and they eat more or less what
I give them. If I am trying to restrict Handful 4
(starch/fruit) I make sure that there is still bread,
pasta, rice or potatoes for them. I also give them extra
sauce and they can have two helpings if they want.
I put all the food on the table at the same time, so
the children don’t realize that I'm eating differently to
them. And my husband doesn’t say anything either
about the fact that there are more vegetables on the
table. He just eats what he wants and takes a few
more potatoes.
 I often lie in wait for new dishes to emerge on the
Facebook group and have tried some, but I mostly
make the same dishes that I’ve always made, just a
Scandi Sense version with lots more vegetables.

HOW WE TACKLE CHALLENGES

CHRISTA: Before Scandi Sense I ate five times a day, so

at first it was hard to settle for three meals. I’ve got
used to it now and I never feel hungry. In the
beginning, I also found it difficult to find the balance
when I was invited out. It’s often mostly Handful 4 that
is served up when you’re at a birthday or a party –
bread, pasta, potatoes and rice. Today, I’ve learnt
how to find a balance by cutting down on these foods
during the day, so I have more leeway when I eat out.
It works fine.
 CAMILLA AFTER HER WEIGHT LOSS

CAMILLA:I think the biggest challenge is to stick to

Scandi Sense when we’re on holiday and the
weekdays aren’t running in their usual rhythm. Then I
start eating the wrong food and too much of it and
maybe drink more wine than usual. It takes its toll on
my weight and sometimes I come home from holiday
with a few extra pounds on my hips.

”
We have supported each other along the way and

shared it all, both the joys and the frustrations. Making

the journey together has been invaluable.

– CHRISTA AND CAMILLA

But actually, it’s okay to allow yourself to have a

little more fun when you're on holiday. The important
thing is just to find your way back into the old rhythm
with your good habits. Luckily, for me it happens by
itself as soon as we’re home again – and then the
pounds fall off again just as quickly.
It can be the same at weekends if you don’t quite
keep a tight rein on yourself. It’s okay to allow
yourself a glass of wine or something a little yummy,
but it mustn’t get out of hand and develop into parties
every weekend, because that’s the way it all goes
wrong. Again, it all comes down to simply using your
common sense.

WHAT SCANDI SENSE HAS MEANT FOR US

I have so much more energy and desire to play

CHRISTA:

with my son. And I’ve become a much happier

person. The clothes that hang in the wardrobe now fit
me and I don’t have to go to the supermarket or the
plus-size shops any more to find new clothes. It has
meant a lot for my self-esteem that I can buy clothes
from any shop. I have gone down four dress sizes
and suddenly everything they have on show fits me.
When I look at old pictures of myself, I can see
how big I was. Today, it’s hard to understand that I
looked like that.
I currently weigh almost 55lb (25kg) less today
than I did when I fell pregnant.

CAMILLA: I’ve got a better understanding of how to put

food together to feel full. When you come to
understand the connection between the different parts
of the diet, it’s easier to live according to Scandi
Sense.
I think a lot about food, but it’s in a different way to
before. Today I take plenty of time to plan my meals. I
make a food plan for one week at a time and buy in
large quantities. It’s both practical, as I’m alone with
the children a lot of time, and beneficial, because I
save a lot of money by planning the shopping. I
completely avoid all the impulse buys that I made
when I went shopping before Scandi Sense.
For a long time after I had my two children, my
weight was around 220lb (100kg). At that time, I
always wore leggings and big blouses to hide my
body and I didn’t want to go to clothes shops,
because I knew the clothes I liked wouldn’t fit me and
that made me sad. It’s different today. I’ve gone down
three or four dress sizes and now wear size 10–12.
It’s so nice to be able to go into all kinds of shops and
find that the clothes that I could only look at before
now fit me. It’s worked wonders for both my self-
esteem and my energy levels.

Christa’s top tips

It’s important to ll the meal-boxes so that you

stay full. The rst two weeks can be dif cult if
you’re changing habits such as indulging in
sweet snacks and large helpings. So it’s about
being determined and sticking to it. Take baby
steps – just one meal at a time. Suddenly you
get used to it and then it isn’t dif cult at all.
Once you’ve got the hang of the principles,
you can start trying to save up during the day
if you’re doing something in the evening.
It's a really good idea to take the journey with
someone. It’s been invaluable for me to have
my sister by my side. At the same time, it has
been very motivating for both of us to go to
weekly weigh-ins. It has kept us going, so I
can only recommend others do that too.

Camilla’s top tips

 Make sure you religiously follow the rules of
Scandi Sense for the rst 14 days, and ll your
meal-boxes completely. Then you will
gradually learn what’s best for you and adjust
slowly from there. Perhaps you will be
satis ed with half of Handful 4 for some of
your meals or even just a snack.
I don’t think that you have to cut out bread,
pasta etc. completely, because when you deny
yourself something, it suddenly becomes
interesting.
It’s a good idea to take before and after
pictures of yourself to document your weight
loss. I often refer to these and it's a great
motivation to see how much has changed. It
takes a bit of effort to change your habits at
rst, so it’s largely about focussing on what
motivates you.
It’s been really nice to have my little sister
taking on this project with me. We’ve always
been close so it felt natural to take this journey
together. We see each other often and eat
together at least once a week, so we’ve been
able to share it all – both the joys and the
frustrations. We often take pictures of
ourselves and our food and send them to each
other. It’s both supportive and inspiring.
Nine days with Scandi Sense, meal
by meal
Choose the right diet plan for you
You can start on any day you like, and in principle
you can choose breakfast, lunch and supper as
you want or need, which you may nd helpful on
busy days.

If you feel the portion sizes are too large or too

small for you, simply adjust the recipes. The idea
is that, over time, you will discover how much
food you need. You could also choose to have a
smaller portion for one of your three daily meals.

If you are a woman, but have a BMI of more than

40, you should probably follow the men's diet
plan to ensure that you get enough calories to
meet your basic needs. As you lose weight, you
will be able to switch to the women's diet plan.

If you are a woman and exercise for more than

10–12 hours a week, again you should follow the
men's diet plan.
If you are a man and exercise for more than 10–12
hours a week, you should increase the amount of
protein in the recipes or eat an extra half or whole
meal-box, divided out across the day.

• RECIPES FOR WOMEN

• WOMEN'S DAILY DIET PLAN

• RECIPES FOR MEN

• MEN'S DAILY DIET PLAN

 DAY 1 DAY 2 DAY 3

Breakfast • Breakfast plate • Toast with • Green smoothie

with soft-boiled egg ricotta, ham and 1 (♀) or 2 (♂)
1 (♀) or 2 (♂) tomato
1 (♀) or 2 (♂)

Optional • Bouillon drink

snack

Lunch • Cottage cheese • Chicken pasta • Prawn noodle salad

and mango lunchbox salad 1 (♀) or 2 (♂)
1 (♀) or 2 (♂) 1 (♀) or 2 (♂)

Optional • Bouillon drink

snack

Supper • Spaghetti and • Falafel pita with • Marinated steak with

meatballs with pesto dressing mushrooms and cream
courgette 1 (♀) or 2 (♂) 1 (♀) or 2 (♂)
1 (♀) or 2 (♂)

Optional • Bouillon drink

snack
 DAY 4 DAY 5 DAY 6

Breakfast • Toast with salmon • Porridge with • Pancakes

and avocado cream stuffed pepper 1 (♀) or 2 (♂)
1 (♀) or 2 (♂) 1 (♀) or 2 (♂)

Optional • Bouillon drink • Bouillon drink

snack

Lunch • Buddha bowl • Roast beef wrap • Tuna shcakes with

1 (♀) or 2 (♂) 1 (♀) or 2 (♂) rye
1 (♀) or 2 (♂)

Optional • Bouillon drink

snack

Supper • Curried chicken and • Cheesy tortilla • Baked sweet potato

rice soup tart with chickpeas
1 (♀) or 2 (♂) 1 (♀) or 2 (♂) 1 (♀) or 2 (♂)

Optional

snack
 DAY 7 DAY 8 DAY 9

Breakfast • Breakfast plate with • Ham on toast • Bacon and egg

cottage cheese 1 (♀) or 2 (♂) 1 (♀) or 2 (♂)
1 (♀) or 2 (♂)

Optional • Bouillon drink

snack

Lunch • Caesar salad with • Little Gem • Spinach, egg and

croutons lettuce wraps chicken wrap
1 (♀) or 2 (♂) 1 (♀) or 2 (♂) 1 (♀) or 2 (♂)

Optional • Bouillon drink

snack

Supper • Baked salmon with • Homemade • Stir-fried duck

lemon dressing burger breast
1 (♀) or 2 (♂) 1 (♀) or 2 (♂) 1 (♀) or 2 (♂)

Optional • Bouillon drink

snack
Recipes
ALL RECIPES SERVE 1 WOMAN
Breakfast

DAY 1: Breakfast plate with soft-boiled egg

DAY 2: Toast with ricotta, ham and tomato

DAY 3: Green smoothie

DAY 4: Toast with salmon and avocado cream

DAY 5: Porridge with stuffed pepper

DAY 6: Pancakes

DAY 7: Breakfast plate with cottage cheese

DAY 8: Ham on toast

DAY 9: Bacon and egg

Lunch

: Cottage cheese and mango lunchbox

DAY 1

: Chicken pasta salad

DAY 2

: Prawn noodle salad

DAY 3

: Buddha bowl
DAY 4

: Roast beef wrap

DAY 5

: Tuna shcakes with rye

DAY 6

: Caesar salad with croutons

DAY 7

: Little Gem lettuce wraps

DAY 8

: Spinach, egg and chicken wrap

DAY 9
Supper

: Spaghetti and meatballs with courgette

DAY 1

: Falafel pita with pesto dressing

DAY 2

: Marinated steak with mushrooms and cream

DAY 3

: Curried chicken and rice soup

DAY 4

: Cheesy tortilla tart

DAY 5

: Baked sweet potato with chickpeas

DAY 6

: Baked salmon with lemon dressing

DAY 7

: Homemade burger
DAY 8

: Stir-fried duck breast

DAY 9
Breakfast plate with soft-boiled
egg
PREPARATION TIME: about 30 minutes

Energy 571kcal · Protein 32g · Carbohydrate 47g · Dietary

bre 5.6g · Fat 28g

BASIC MUESLI:
60g rye akes
60g spelt akes
60g oats
2 tablespoons honey
Pinch of salt

PLUS:
1 egg
½ yellow pepper
1 Little Gem lettuce leaf
2 slices of air-dried ham
1 slice of cheese, min. 18% fat
1 piece of crispbread
1 tablespoon jam or marmalade
200ml natural yogurt
15g Basic Muesli
25g berries
15g almonds
To make the Basic Muesli, toast the rye, spelt and oats in a frying
pan over a medium heat. When they have browned slightly, stir
the honey into the mixture and add the salt. Allow to cool and
store in an airtight container.
Boil the egg for 5–6 minutes. Deseed the pepper and place the
lettuce inside, with the ham on top.
Place the cheese on the crispbread and top with the jam or
marmalade.
Pour the yogurt into a glass or a bowl. Top with the Basic Muesli
and berries. Serve the almonds on the side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Half a pepper with lettuce and ham. A piece of crispbread with
cheese and jam or marmalade. A glass or bowl of yogurt with
Basic Muesli, berries and almonds. A soft-boiled egg.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Pepper, lettuce

HANDFUL 3: Egg, ham

HANDFUL 4: Muesli, crispbread, berries

FAT: Cheese, almonds

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Honey, salt, jam or marmalade

TIPThe Basic Muesli will keep for 2–3 weeks in an airtight

container.
TIPYou can use shop-bought muesli instead of the Basic Muesli,
but make sure that the sugar content does not exceed 13g sugar
per 100g of the product.
TIP You can use Skyr yogurt or another cultured milk product
instead of natural yogurt, but make sure that the sugar content
does not exceed 5g sugar per 100g of the product.
_________________
If men are eating with you
Men can have a little more ham, cheese, muesli, berries and
almonds. See here.
Cottage cheese and mango
lunchbox
PREPARATION TIME: about 10 minutes

Energy 531kcal · Protein 30g · Carbohydrate 40g · Dietary

bre 13.1g · Fat 26g

150g green beans, topped and tailed

1 tomato
½ red onion
½ mango
15 almonds
50g peas
1 tablespoon green pesto
150g cottage cheese, max. 4.5% fat
Salt and pepper, to taste
1 Little Gem lettuce leaf (optional)
10g dark chocolate, min. 70% cocoa

Boil the green beans for 2–3 minutes. Drain and set aside.
Halve the cooked green beans. Cut the tomato into small pieces
and nely chop the red onion. Remove the mango from its skin
and cut the esh into chunks. Roughly chop the almonds.
Combine all of the prepared ingredients in a suitable container,
along with the peas.
Mix the pesto and cottage cheese together and season with salt
and pepper. Add this dressing on top of your lunchbox, using a
lettuce leaf to keep it separate, if you like.
Serve with the dark chocolate on the side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

The contents of one lunchbox and some dark chocolate.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Green beans, tomato, red onion, peas

HANDFUL 3: Cottage cheese

HANDFUL 4: Mango

FAT: Pesto, almonds, dark chocolate

FLAVOURINGS: Salt, pepper

TIPIf you are vegan, you can the substitute the cottage cheese
with pulses.
TIPYou can prepare this meal the day before and safely store it
overnight in the fridge.
TIPYou may prefer to use fresh vegetables but frozen vegetables
are ne.
TIPInstead of the almonds, you can use other nuts, grains or
seeds.
_________________
If men are eating with you
Men can have more almonds, cottage cheese and dark chocolate.
See here.
Spaghetti and meatballs with
courgette
PREPARATION TIME: about 40 minutes

Energy 663kcal · Protein 55g · Carbohydrate 43g · Dietary

bre 10.8g · Fat 29g

TOMATO SAUCE:
2 garlic cloves
½ onion
¼ fresh chilli (optional)
1 teaspoon olive oil
½ teaspoon paprika
½ can chopped tomatoes
Salt and pepper, to taste

MEATBALLS:
150g minced pork and veal, max. 7% fat
1 tablespoon breadcrumbs
1 small egg
½ handful parsley, chopped
1 teaspoon dried oregano
½ teaspoon salt
1 teaspoon olive oil, for frying

TO GO WITH IT:
25g spaghetti, uncooked
½ courgette
20g Parmesan cheese, shaved
Nasturtium owers or parsley, to garnish
Finely chop the garlic, onion and chilli, if using. Heat the olive
oil in a frying pan and cook them for a couple of minutes. Add
the paprika and fry for a further minute before adding the
tomatoes. Season with salt and pepper. Allow this mixture to
simmer while you make the meatballs.
Mix all the meatball ingredients together and form small balls
the size of a walnut. Fry the meatballs in olive oil for 10 minutes,
shaking the pan now and then so that they brown evenly.
Cook the spaghetti, following the packet instructions.
Cut the courgette into cubes, or shred it, if you'd rather, and add
to the tomato sauce 3 minutes before you are ready to serve.
Arrange everything on a dish – rst the spaghetti, then the
tomato sauce and nally the meatballs. Scatter the Parmesan on
top and add your chosen garnish.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Spaghetti, tomato sauce with courgette and meatballs, Parmesan
cheese.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Onion, tomato, courgette

HANDFUL 3: Pork and veal, egg

HANDFUL 4: Breadcrumbs, spaghetti

FAT: Olive oil, Parmesan

FLAVOURINGS: Garlic, chilli, paprika, salt, pepper, oregano,

nasturtium owers, parsley

 You can use only pork or only veal instead of mixed pork and
TIP

veal. Or combine meat as you like.

You can substitute extra courgette for the spaghetti if you
TIP

want to avoid pasta.

_________________
If men are eating with you
Men may have a little more minced meat, spaghetti and
Parmesan. See here.
Toast with ricotta, ham and
tomato
PREPARATION TIME: about 15 minutes

Energy 456kcal · Protein 24g · Carbohydrate 30g · Dietary

bre 5.7g · Fat 26g

RICOTTA MIXTURE:
15g pine nuts
60g ricotta cheese
Salt and pepper, to taste

TO GO WITH IT:
1 egg
1 slice of bread, preferably wholemeal
1 tomato
2 slices of ham
Chives and edible owers, to garnish
Coffee or tea
50ml milk, if required
Toast the pine nuts in a dry pan over a medium heat. When they
are golden brown, chop them nely and allow to cool before
mixing them into the ricotta. Season with salt and pepper.
Boil the egg for 5–6 minutes.
Toast the slice of bread and cut it in half. Cut the tomato into
slices.
Spread the ricotta mixture on to the bread, then add a slice of
ham to each and a couple of slices of tomato. Season with salt
and pepper and garnish with chives.
You can drink a cup of tea or coffee with this meal, and add milk
if you want to.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Two half slices of bread with topping, a soft-boiled egg and a
cup of tea or coffee.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Tomato
HANDFUL 3: Ricotta, egg, ham

HANDFUL 4: Bread

FAT: Pine nuts

DAIRY PRODUCT: Milk, if used

FLAVOURINGS: Salt, pepper, chives, edible owers

TIPAdditionally, there is room for you to eat 10–15 almonds, a

piece of dark chocolate or 8–10 olives with this meal.
_________________
If men are eating with you
Men can have an extra egg and a few more pine nuts, more
ricotta, bread and ham. See here.
Chicken pasta salad
about 10 minutes
PREPARATION TIME:

PLEASE NOTE: The recipe uses cooked pasta.

Energy 579kcal · Protein 36g · Carbohydrate 36g · Dietary

bre 10g · Fat 24g

70g frozen edamame beans

2 tablespoons lemon juice
½ small red onion
½ red pepper
½ avocado
10g cashew nuts
25g mixed salad leaves
80g cooked chicken, diced or in strips
75g cooked pasta, preferably wholemeal

YOGURT DRESSING:
1 garlic clove
1 tablespoon chopped chives
50ml natural yogurt
½ teaspoon salt
Sprinkling of pepper
1 tablespoon lemon juice
Place the frozen edamame beans in a bowl and pour over boiling
water. Leave for a minute, then drain and toss them in a
tablespoon of the lemon juice.
Finely dice the onion and pepper.
Peel and cube the avocado and toss in the remaining lemon
juice.
Roughly chop the cashew nuts.
Finely chop the garlic and mix with the rest of the ingredients for
the yogurt dressing.
Arrange all the items, including the chicken and pasta, with
lettuce, either in a jar or on a plate. Serve the dressing on the
side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A pasta salad with dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Red onion, pepper, lettuce

HANDFUL 3: Edamame beans, chicken

HANDFUL 4: Pasta

FAT: Avocado, cashew nuts

DAIRY DRESSING: Yogurt

FLAVOURINGS: Lemon juice, garlic, chives, salt, pepper

You can choose other sources of protein instead of the chicken

TIP

and edamame beans – you can choose freely between other

meats, sh, shell sh, low-fat cheese or pulses. You can easily use
up leftovers from supper the day before in this way.
TIPInstead of the pasta you can substitute rice, sweetcorn, bulgur
wheat, couscous, wheat berries, even a piece of baguette – any
other carbohydrate item.
_________________
If men are eating with you
Men can have more edamame beans, cashew nuts, chicken and
pasta. See here.
Falafel pita with pesto dressing
about 45 minutes
PREPARATION TIME INCLUDING BAKING:

PLEASE NOTE: It is a good idea to let the chickpea dough rest in the

fridge for 2 hours before you form into balls. However, you can
make them straight away.

Energy 620kcal · Protein 25g · Carbohydrate 64g · Dietary

bre 15g · Fat 26g

FALAFELS:
100g canned chickpeas (drained weight)
1 tablespoon lemon juice
½ onion
1 garlic clove
2 tablespoons parsley
½ teaspoon ground coriander
½ teaspoon salt
½ teaspoon cayenne pepper
½ teaspoon ground cumin
1 small egg
1–2 tablespoons plain our
1 tablespoon olive oil
1 tablespoon breadcrumbs

SALAD:
40g cherry tomatoes
40g peas
30g lamb’s lettuce or other salad leaves
Pea shoots (optional)
DRESSING:
2 large tablespoons natural yogurt or other low-fat dairy product
1 teaspoon red or green pesto

TO GO WITH IT:
½ pita bread, preferably wholemeal
Lemon wedges
Toss the chickpeas in the lemon juice. Roughly chop the onion,
garlic and parsley. Blend in a food processor with the chickpeas.
Add the coriander, salt, cayenne pepper, cumin and egg and
blend to a coarse consistency.
Add just enough our, a tablespoon at a time, so the dough is
rm enough to roll into walnut-sized balls.
Place the balls on a baking sheet lined with greaseproof paper.
Brush them with olive oil, sprinkle with breadcrumbs and turn
carefully. Press down lightly on them before brushing with more
olive oil and sprinkling with more breadcrumbs. Bake in the
middle of an oven preheated to 200ºC, Gas Mark 6 for 30
minutes, turning halfway through.
Arrange the salad, falafel and dressing on top of the pita.
Garnish with lemon wedges.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Two handfuls of salad, one handful of falafel, half a pita bread
and 2–3 tablespoons of dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

Onion, tomato, peas, salad, pea shoots

HANDFUL 1 (+2):

HANDFUL 3: Chickpeas, egg

HANDFUL 4: Flour, breadcrumbs, pita bread

 FAT:Olive oil, pesto
DAIRY DRESSING: Yogurt

FLAVOURINGS: Lemon juice, garlic, parsley, coriander, salt,

cayenne pepper, cumin

Substitute a tortilla wrap or atbread for the pita bread. Mix

TIPS

the falafel dough with a hand blender instead of in a food

processor. There's nothing wrong with buying ready-made falafel
every once in a while, when you're in a hurry.
_________________
If men are eating with you
Men can have slightly more chickpeas and pita bread. See here.
Green smoothie
PREPARATION TIME: about 10 minutes

Energy 506kcal · Protein 28g · Carbohydrate 28g · Dietary

bre 5.8g · Fat 31g

100g frozen chopped spinach

150g strawberries, frozen
200ml skimmed milk
60ml whipping cream (38% fat)
½ teaspoon vanilla extract
1 teaspoon liquid sweetener
40g cheese, max. 17% fat
2 slices of smoked saddle of pork
2–3 small carrots
2–3 radishes
Place the spinach, strawberries, skimmed milk, cream, vanilla
extract and sweetener in a sturdy blender. Blend everything to a
thick consistency. It may be necessary to stop the blender a few
times, stir the ingredients and blend again.
Cut the cheese into sticks or small slices. Serve the cheese, the
smoked pork and the carrots alongside the smoothie.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A smoothie, half a handful of cheese, radishes, sliced meat and
carrots.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

 HANDFUL 1 (+2): Spinach, carrots, radishes
HANDFUL 3: Cheese, smoked pork

HANDFUL 4: Strawberries

FAT: Cream

DAIRY PRODUCT: Skimmed milk

FLAVOURINGS: Vanilla extract, sweetener

TIP Add a little more milk if you want a more liquid smoothie.
TIP Substitute an egg for the cheese, if you like.
To make a vegan smoothie, use coconut milk, soya milk,
TIPS

almond milk or another plant-based product instead of cow’s

milk and cream.
_________________
If men are eating with you
Men can have a little more cream, cheese, smoked pork and
radishes. See here.
Prawn noodle salad
PREPARATION TIME: about 15 minutes

Energy 524kcal · Protein 32g · Carbohydrate 61g · Dietary

bre 5.4g · Fat 16g

DRESSING:
1 tablespoon soy sauce
15g peanut butter
2 teaspoons honey
Pinch of chilli akes
1 tablespoon lime juice

SALAD:
40g glass noodles
50g broccoli
1 small carrot
50g bean sprouts
125g prawns
1 tablespoon chopped coriander
15g toasted cashew nuts

PLUS:
Coriander, to garnish
Combine the soy sauce, peanut butter, honey, chilli akes and
lime juice with a whisk to make the dressing.
Cover the glass noodles with boiling water and allow them to
stand for 10 minutes. Drain and rinse the noodles in hot water.
Divide the broccoli into small orets and cut the carrot into
matchsticks.
Combine the broccoli, carrot and bean sprouts in a bowl. Toss
the vegetables in the dressing.
Add the prawns and chopped coriander.
Arrange the vegetables on top of the glass noodles, and sprinkle
with the cashew nuts, roughly chopped. Garnish with a sprig of
coriander.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Two or three handfuls of noodle salad with prawns, one handful
of glass noodles.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Broccoli, carrot, bean sprouts

HANDFUL 3: Prawns

HANDFUL 4: Glass noodles

FAT: Peanut butter, cashew nuts

FLAVOURINGS: Soy sauce, honey, chilli akes, lime juice,

coriander

TIP You can use mint or at leaf parsley instead of coriander.

_________________
If men are eating with you
Men can have slightly more glass noodles, prawns and cashew
nuts. See here.
Marinated steak with mushrooms
and cream
about 25 minutes
PREPARATION TIME:

PLEASE NOTE: Marinate the steak for a couple of hours in the fridge,

or overnight if possible.

Energy 566kcal · Protein 42g · Carbohydrate 25g · Dietary

bre 6.7g · Fat 32g

MARINADE AND MEAT:

1 tablespoon muscovado or soft brown sugar
2 tablespoons soy sauce
½ tablespoon chilli akes or paprika
Sprinkling of pepper
1 tablespoon olive oil
1 ank steak (about 150g)

MUSHROOM DISH:
2 portobello mushrooms
½ leek
1 teaspoon olive oil
60ml whipping cream (38% fat)
½ vegetable stock cube dissolved in 100ml boiling water
½ tablespoon dried tarragon
Salt and pepper, to taste

TO GO WITH IT:
40g mixed salad leaves
Fresh tarragon, to garnish
DESSERT:
1 passion fruit
1 tablespoon crème fraîche, max. 9% fat
A drop of vanilla extract
A couple of drops of liquid sweetener (optional)
5g dark chocolate, min. 70% cocoa
Mix together the marinade ingredients. Place the steak and
marinade in a sandwich bag, close the bag tightly and marinate
in the fridge for at least 2 hours.
Slice the mushrooms and leek. Fry the mushrooms in the olive oil
for 10 minutes before adding the leek. Add the cream and stock
and simmer for 10–15 minutes. Season with tarragon, salt and
pepper.
Fry the steak for 6–8 minutes on each side. Allow to rest until the
mushroom mix is ready. Arrange slices of steak with the
mushroom mix and salad.
Cut the passion fruit in half. Stir the vanilla into the crème
fraîche and add sweetener, if using. Serve with a spoonful of
vanilla dressing and grate the chocolate on top.

WHAT YOU SHOULD HAVE ON YOUR PLATE

One handful of salad, one handful of the mushroom mix and one
handful of steak. One passion fruit with vanilla cream.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Mushroom, leek, salad

HANDFUL 3: Flank steak

HANDFUL 4: Passion fruit

FAT: Olive oil, cream, dark chocolate

DAIRY DRESSING: Crème fraîche

 Sugar, soy sauce, chilli akes, pepper, vegetable
FLAVOURINGS:

stock, tarragon, salt, vanilla, sweetener, if using

TIP You can use frozen mushrooms and leeks.

_________________
If men are eating with you
Men can have slightly more steak and cream. See here.
Toast with salmon and avocado
cream
PREPARATION TIME: about 15 minutes

Energy 476kcal · Protein 22g · Carbohydrate 34g · Dietary

bre 7.7g · Fat 25g

AVOCADO CREAM:
½ avocado
1 tablespoon crème fraîche, min. 18% fat
1 teaspoon lemon juice
Salt and pepper, to taste

DRESSING:
¼ chilli
1 tablespoon mint leaves
1 tomato
1 tablespoon lemon juice
1 teaspoon white wine vinegar
Salt, to taste

PLUS:
1 slice of bread, preferably wholemeal
60g cucumber
80g smoked salmon
Pepper, to taste
½ handful watercress, pea shoots or daisies, to garnish
Mash the avocado with the crème fraîche, lemon juice, salt and
pepper.
Deseed the chilli. Finely chop the chilli and mint. Cut the tomato
into small cubes. Toss everything in the lemon juice and white
wine vinegar. Season with salt.
Toast the bread. Slice the cucumber into long strips.
Spread the avocado cream on to the toast, and place the
cucumber and salmon on top. Top with dressing, your chosen
garnish and a grinding of pepper.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Bread, avocado cream, cucumber and salmon with dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Tomato, cucumber

HANDFUL 3: Smoked salmon

HANDFUL 4: Bread

FAT: Avocado, crème fraîche

FLAVOURINGS: Lemon juice, salt, pepper, mint, chilli, white wine

vinegar, watercress, pea shoots or daisies

TIPIf you are in a hurry, just slice the avocado. Arrange it with the
salmon and cucumber on top, with crème fraîche instead of the
dressing.
_________________
If men are eating with you
Men may have a little more toast and salmon. See here.
Buddha bowl
PREPARATION TIME: about 15 minutes

Energy 514kcal · Protein 21g · Carbohydrate 48g · Dietary

bre 19.0g · Fat 22g

DRESSING:
½ tablespoon tahini
½ tablespoon olive oil
½ garlic clove, crushed
1 tablespoon lemon juice
Pinch of chilli akes
Pinch of ground cumin

BUDDHA BOWL:
50g broccoli
½ mango
50g red cabbage
65g canned kidney beans (drained weight)
65g canned chickpeas (drained weight)
50g peas
30g black olives
30g beetroot sprouts
10g jalapeños
½ lemon
1 tablespoon sesame seeds
Whisk the tahini, olive oil, garlic, lemon juice, chilli akes and
cumin together to make the dressing.
Cut the broccoli and mango into bite-sized pieces. Finely chop
the red cabbage.
Arrange all of the ingredients side by side in a round bowl.
Serve with the dressing on the side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Three to four handfuls of Buddha bowl salad with three
tablespoons of dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Broccoli, red cabbage, peas

HANDFUL 3: Kidney beans, chickpeas

HANDFUL 4: Mango

FAT: Tahini, olive oil, olives, sesame seeds

FLAVOURINGS: Garlic, lemon juice, chilli akes, cumin, jalapeños

It is a good idea to use a combination of cooked and raw

TIP

vegetables in a Buddha bowl.

_________________
If men are eating with you
Men can have a little more olive oil, kidney beans, chickpeas
and olives. See here.
Curried chicken and rice soup
PREPARATION TIME: about 30 minutes

Energy 513kcal · Protein 33g · Carbohydrate 39g · Dietary

bre 6.9g · Fat 24g

½ small onion
1 small leek
½ garlic clove
2 teaspoons curry powder
½ teaspoon ground cumin
½ tablespoon olive oil
120g chicken
250ml chicken stock
½ teaspoon dried thyme
1 small tomato
½ red pepper
½ teaspoon salt
Sprinkling of pepper
1½ teaspoons corn our dissolved in 40ml cold water
25g rice
20ml whipping cream (38% fat)
Parsley and marigolds, to garnish (optional)
Dice the onion and slice the leek and garlic.
Heat the curry powder and cumin in a heavy-based saucepan
until fragrant.
Add the olive oil, onion, leek and garlic, and fry until the onion
has softened.
Dice the chicken and add it to the pan Brown it on all sides, then
add the stock and thyme. Cover the soup and let it simmer for
about 20 minutes.
Cut the tomato and pepper into cubes then add to the soup.
Season with salt and pepper, and thicken the soup with the
corn our mix.
In a separate saucepan, cook the rice following the packet
instructions.
Heat the soup until it is hot through and add the cream.
Spoon the rice on top and garnish with sprigs of parsley and
marigolds. Serve immediately.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A portion of soup with rice, garnished with parsley and
marigolds.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Onion, leek, tomato, pepper

HANDFUL 3: Chicken

HANDFUL 4: Corn our, rice

FAT: Olive oil, cream

FLAVOURINGS: Curry powder, cumin, garlic, stock, thyme, salt,

pepper, parsley, marigolds

TIP You can substitute the parsley with chives or coriander.

_________________
If men are eating with you
Men can have a little more olive oil, chicken, chicken stock,
corn our, rice and cream. See here.
Porridge with stuffed pepper
PREPARATION TIME: about 15 minutes

Energy 576kcal · Protein 22g · Carbohydrate 47g · Dietary

bre 6.8g · Fat 32g

STUFFED PEPPER:
5g pine nuts
½ red pepper
80g ricotta cheese
Salt and pepper, to taste
Cress and sorrel, to garnish

PORRIDGE:
30g oats
200ml water
Pinch of salt
1 egg
10g pecan nuts
10g dark chocolate, min. 70% cocoa
1 teaspoon clear honey

PLUS:
2 gherkins or cornichons
Toast the pine nuts in a dry frying pan over a medium heat.
Remove the seeds and white membrane from the pepper. Fill the
pepper with ricotta and sprinkle the pine nuts on top. Season
with salt and pepper and garnish with cress and sorrel.
Place the oats, water and salt in a heavy-based saucepan. Bring
to the boil, stirring continuously for a few minutes, until it has
the right consistency. Break the egg into the porridge and stir
until it is evenly distributed. Roughly chop the pecan nuts and
chocolate.
Serve the porridge with nuts, chocolate and honey, with the
stuffed pepper and gherkins on the side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Half a stuffed pepper, two gherkins and a bowl of porridge.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Pepper, gherkins

HANDFUL 3: Ricotta, egg

HANDFUL 4: Oats

FAT: Pine nuts, pecan nuts, dark chocolate

FLAVOURINGS: Salt, pepper, cress, sorrel, honey

You can substitute the ricotta for quark or cottage cheese, if

TIP

you like.
You can substitute the pecan nuts for any other kind of nuts,
TIP

grains or seeds.
_________________
If men are eating with you
Men can have a few more pine nuts and pecans, a little more
ricotta and dark chocolate. See here.
Roast beef wrap
PREPARATION TIME: about 10 minutes

Energy 553kcal · Protein 33g · Carbohydrate 48g · Dietary

bre 7.1g · Fat 24g

MANGO DRESSING:
20g mango chutney
20g mayonnaise
½ teaspoon curry powder
Salt and pepper, to taste

PLUS:
1 carrot
1 small tortilla, preferably wholemeal (about 40–50g)
25g mixed salad leaves
50g mangetout
30g gherkins
120g roast beef, cut into strips or squares
Wild garlic, to garnish (optional)
Mix the mango chutney, mayonnaise and curry powder to make
the dressing. Season with salt and pepper.
Cut the carrot into matchsticks.
Lay the tortilla at on a chopping board and spread half the
dressing on it.
Place the salad leaves, vegetables and beef on top, adding the
rest of the dressing in the middle. Garnish with wild garlic.
WHAT YOU SHOULD HAVE ON YOUR PLATE
A wrap lled with one handful of vegetables, one handful of
meat and some mango dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Salad, carrot, mangetout, gherkin

HANDFUL 3: Roast beef

HANDFUL 4: Tortilla wrap

FAT: Mayonnaise

FLAVOURINGS: Mango chutney, curry powder, salt, pepper, wild

garlic

TIP Substitute the tortilla for rye bread.

_________________
If men are eating with you
Men can have a little more mayonnaise and roast beef, and a
larger tortilla. See here.
Cheesy tortilla tart
PREPARATION TIME, INCLUDING BAKING TIME: about 40 minutes

Energy 625kcal · Protein 33g · Carbohydrate 34g · Dietary

bre 7g · Fat 37g

SPINACH MIXTURE:
½ onion
1 garlic clove
2 spring onions
2 bacon rashers
100g frozen chopped spinach

CHEESE FILLING:
1 egg
125g ricotta cheese
½ teaspoon grated nutmeg
½ teaspoon salt
Sprinkling of pepper
25ml skimmed milk
½ teaspoon olive oil

PLUS:
1 small tortilla, preferably wholemeal, about 40–50g
20g cheese, max. 18% fat, grated
Pea shoots or nasturtiums, to garnish
Finely chop the onion, garlic and spring onions. Chop the bacon
into small pieces, and fry over a medium heat for a few minutes
before adding the onion and garlic. Add the spring onions and
spinach and continue frying until the spinach has fully defrosted.
Whisk together the egg, ricotta, nutmeg, salt, pepper and milk to
make a smooth custard.
Brush a suitable ovenproof dish with the olive oil and place the
tortilla in the dish. Press it into the edges.
Put the lling in the tortilla in the following order: half of the
spinach mixture, half of the cheese lling, the rest of the spinach
mixture, the rest of the cheese lling. Top with the grated
cheese.
Bake in an oven preheated to 200ºC, Gas Mark 6 for 30 minutes.
Garnish with pea shoots or nasturtiums and serve.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A tortilla tart with a little garnish on top.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Onion, spring onions, spinach

HANDFUL 3: Bacon, egg, ricotta

HANDFUL 4: Tortilla

FAT: Olive oil, cheese

DAIRY PRODUCT: Skimmed milk

FLAVOURINGS: Garlic, nutmeg, salt, pepper, pea shoots or

nasturtiums

TIPSeason with your favourite herb, for example 1 tablespoon

dried thyme.
TIP Why not make an extra as an easy lunch for tomorrow?
_________________
If men are eating with you
Men can have a little more spring onion, a larger tortilla and
more cheese. See here.
Pancakes
about 30 minutes
PREPARATION TIME, INCLUDING RESTING TIME:

PLEASE NOTE: This makes enough batter for 4–6 small pancakes,

which constitutes 1 portion.

Energy 576kcal · Protein 30g · Carbohydrate 52g · Dietary

bre 7.1g · Fat 26g

PANCAKE BATTER:
½ small banana
15g oats
2 eggs
2 egg whites
Pinch of salt
½ teaspoon vanilla extract
½ teaspoon ground cinnamon or cardamom
1 tablespoon honey

PLUS:
5g almonds
10g dark chocolate, min. 70% cocoa
10g butter
4–6 berries of your choice

TO GO WITH IT:
100g sugar snap peas
Pansy owers, to decorate
Place all the ingredients for the pancake batter in a blender.
Blend until smooth, then allow to rest for 10–15 minutes.
Chop the almonds and chocolate into nibs.
Melt a little butter in a pan and drop the batter on in blobs.
When they have begun to set, add a berry to the middle of each
one. Turn them over when the batter has set completely to cook
the other side.
Stack the pancakes with a sprinkling of chocolate and almond
nibs on top. Garnish with pansy owers.
Serve the peas in a glass on the side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

All of the pancakes topped with chocolate and almond nibs. One
handful of sugar snap peas on the side.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Sugar snap peas

HANDFUL 3: Egg, egg whites

HANDFUL 4: Banana, oats, berries

FAT: Almonds, butter, dark chocolate

FLAVOURINGS: Salt, vanilla extract, cinnamon or cardamom,

honey, pansy owers

Use calorie-free sweetener instead of honey, if you want to

TIP

avoid added sugar.

_________________
If men are eating with you
Men can add an extra egg and a little more banana, oats,
almonds, dark chocolate, butter and berries. See here.
Tuna fishcakes with rye
PREPARATION TIME: about 30 minutes

Energy 586kcal · Protein 39g · Carbohydrate 44g · Dietary

bre 8.1g · Fat 27g

TUNA FISHCAKES:
60g sweet potato, diced
1 can of tuna (about 120g when drained)
1 egg white
1 small garlic clove, crushed
Pinch of chilli akes
1 tablespoon chopped parsley
1 tablespoon chopped dill
½ teaspoon salt
2 tablespoons breadcrumbs
1 tablespoon olive oil

SALAD:
1 spring onion, sliced
¼ red onion, diced
¼ yellow pepper, diced
25g mixed baby lettuce leaves
2 tablespoons crème fraîche, max. 9% fat

PLUS:
1 slice of rye bread
10g mayonnaise
Nasturtiums or coriander, to garnish
Boil the sweet potato in lightly salted water for about 20 minutes.
Drain and mash the sweet potato. Mix with the tuna, egg white,
garlic, chilli, parsley, dill and salt. Form into patties and press
them lightly into the breadcrumbs.
Heat a tablespoon of olive oil in a frying pan and fry the
shcakes.
Spread the mayonnaise on the rye bread. Combine the spring
onion, red onion, pepper and lettuce leaves in a bowl, and put on
top of the rye bread. Place the shcakes on top and garnish with
nasturtiums, or coriander, if you prefer.
Serve the crème fraîche on the side in a small bowl.

WHAT YOU SHOULD HAVE ON YOUR PLATE

One large handful of tuna shcakes, one handful of mixed salad
and two tablespoons of crème fraîche. One handful of rye bread
with mayonnaise.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Sweet potato, lettuce, spring onion, red onion,

pepper
HANDFUL 3: Tuna, egg white

HANDFUL 4: Breadcrumbs, rye bread

FAT: Olive oil, mayonnaise

DAIRY DRESSING: Crème fraîche

FLAVOURINGS: Garlic, chilli akes, parsley, dill, salt, nasturtiums

or coriander

You can use salmon, cod or other types of fresh sh instead of

TIP

tuna.
_________________
 If men are eating with you
Men can have extra rye bread and mayonnaise. See here.
Baked sweet potato with
chickpeas
PREPARATION TIME, INCLUDING BAKING TIME: about 1 hour 10 minutes

Energy 613kcal · Protein 16g · Carbohydrate 52g · Dietary

bre 13.8g · Fat 35g

1 medium sweet potato

¼ onion
1 garlic clove
¼ red chilli
½ yellow pepper
1 tablespoon olive oil
½ teaspoon ground cumin
½ teaspoon paprika
65g canned chickpeas (drained weight)
½ vegetable stock cube dissolved in 50ml boiling water
1 tablespoon lemon juice
1 teaspoon clear honey
½ avocado
40g salad cheese, such as Feta, cubed, max. 17% fat

DILL DRESSING:
2 tablespoons chopped dill
2 tablespoons crème fraîche, max. 9% fat
Salt and pepper, to taste

PLUS:
Wild garlic and dill, to garnish
Wrap the potato in foil and bake for an hour in an oven
preheated to 200ºC, Gas Mark 6.
Finely chop the onion, garlic and chilli. Dice the pepper.
Heat the olive oil in a hot frying pan and fry the cumin, paprika
and chilli for 30 seconds, then add the onion, garlic and pepper.
Add the chickpeas after about 3 minutes, let them fry for a
further minute, then add the stock. Allow to simmer for a few
minutes and turn off the heat.
Combine the lemon juice and honey. Cut the avocado into slices
and toss in the lemon juice and honey mix.
Stir the dill into the crème fraîche. Season with salt and pepper.
Unwrap the sweet potato and cut a slit in the top lengthways.
Squeeze the potato gently to open it up. Scrape out most of the
esh and mix it with the chickpea mixture. Add the cheese and
mix until well combined. Fill the potato generously with the
chickpea mixture, then place it under the grill for 3–5 minutes.
Serve with the avocado and dill dressing on top. Garnish with
wild garlic and dill.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A lled sweet potato with avocado and dill dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Sweet potato, onion, pepper

HANDFUL 3: Chickpeas, cheese

FAT: Olive oil, avocado

DAIRY DRESSING: Crème fraîche

FLAVOURINGS: Garlic, chilli, cumin, paprika, vegetable stock,

lemon juice, honey, dill, salt, pepper, wild garlic

 To make a vegan meal, substitute tofu and soya cream for the
TIP

cheese and crème fraîche.

_________________
If men are eating with you
Men can have a little more sweet potato and cheese. See here.
Breakfast plate with cottage
cheese
PREPARATION TIME: about 15 minutes

Energy 557kcal · Protein 31g · Carbohydrate 36g · Dietary

bre 7.2g · Fat 31g

50g radishes
50g watermelon

YOGURT IN A GLASS:
100ml natural yogurt
10g sun ower seeds
1 teaspoon clear honey or 1 tablespoon raisins
Red sorrel and rhubarb curls (see Tip), to garnish

TOPPED CRISPBREAD:
½ avocado
1 tablespoon lemon juice
40g air-dried ham
80g cottage cheese, max. 4.5% fat
2 pieces of crispbread
Clean the radishes but leave the tops on.
Cut the watermelon into slices.
Pour the yogurt into a glass or bowl and top with sun ower
seeds and honey or raisins. Garnish with red sorrel.
Slice the avocado and sprinkle with the lemon juice.
Divide the ham, avocado and cottage cheese between the pieces
of crispbread.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Half a handful of radishes and just under half a handful of
melon. A portion of yogurt with topping and a crispbread with
ham, avocado and cottage cheese.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Radishes, rhubarb, if used

HANDFUL 3: Ham, cottage cheese

HANDFUL 4: Watermelon, crispbread

FAT: Sun ower seeds, avocado

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Honey, lemon juice, red sorrel

TIPYou can make rhubarb curls when rhubarb is in season by

placing thin strips of rhubarb in iced water. They will curl after a
few minutes. You can also use them to avour a jug of water.
_________________
If men are eating with you
Men can have a few more radishes and more watermelon,
sun ower seeds, ham, cottage cheese and crispbread. See here.
Caesar salad with croutons
PREPARATION TIME: about 20 minutes

Energy 594kcal · Protein 48g · Carbohydrate 27g · Dietary

bre 6g · Fat 31g

CAESAR DRESSING:
50ml natural yogurt
1 egg yolk
½ garlic clove, crushed
½ teaspoon salt
2 tablespoons white wine vinegar
1 anchovy llet (optional)

PLUS:
2 Little Gem lettuces
1 tablespoon olive oil
1 slice of bread, preferably wholemeal
Pinch of salt
1 roasted chicken breast (140g), sliced
20g Parmesan cheese, grated
Pepper, to taste
Pea shoots or pansy owers, to garnish
Whisk the yogurt, egg yolk, garlic, salt and white wine vinegar
together to make the dressing. Mash the anchovy llet, if using,
and stir it into the dressing.
Remove and discard the outer leaves of the lettuces and rinse.
Cut one lettuce in half. Brush the cut surface with a little olive
oil. Fry the cut surfaces for 1–2 minutes in a hot frying pan.
Brush the bread on both sides with the remaining olive oil,
season with a pinch of salt and sauté in a hot pan until crisp on
both sides.
Roughly tear the leaves from the second lettuce and spread them
out on a plate.
Cut the bread into cubes and scatter over the lettuce leaves.
Place the fried halves of lettuce on top. Equally arrange the
chicken, Caesar dressing and Parmesan on top. Season with
pepper.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Three or four handfuls of Caesar salad with croutons, dressing
and Parmesan.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Lettuce

HANDFUL 3: Chicken breast, anchovy

HANDFUL 4: Bread

FAT: Egg yolk, olive oil, Parmesan

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Garlic, salt, white wine vinegar, pepper, pea

shoots or pansy owers

TIP You can also buy ready-made Caesar salad dressing.

_________________
If men are eating with you
Men can have a little more bread, chicken and Parmesan. See
here.
Baked salmon with lemon
dressing
PREPARATION TIME: about 20 minutes

Energy 598kcal · Protein 32g · Carbohydrate 29g · Dietary

bre 5.5g · Fat 38g

BAKED SALMON:
130g salmon
Pinch of coarse salt
½ garlic clove, crushed
1 lemon, sliced

LEMON DRESSING:
20g mayonnaise
50ml natural yogurt
2 teaspoons lemon juice
Pinch of salt

TO GO WITH IT:
100g new potatoes
50g courgette
75g carrot
50g red pepper
1 teaspoon olive oil
Pea shoots, to garnish
Season the salmon with the salt and garlic. Place the lemon
slices in the bottom of an ovenproof dish. Place the salmon on
top.
Bake the salmon in an oven preheated to 200ºC, Gas Mark 6 for
about 20 minutes until tender.
Boil the potatoes.
Stir the mayonnaise, yogurt, lemon juice and salt together to
make a dressing.
Cut the courgette, carrot and pepper into batons. Stir-fry them in
the olive oil.
Serve the salmon with the potatoes, lemon dressing and stir-fried
vegetables. Garnish with pea shoots.

WHAT YOU SHOULD HAVE ON YOUR PLATE

One handful of salmon, one to two handfuls of vegetables, one
handful of potatoes and about 100ml lemon dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Courgette, carrot, pepper

HANDFUL 3: Salmon

HANDFUL 4: Potato

FAT: Mayonnaise, olive oil

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Salt, garlic, lemon juice, pea shoots

TIPInstead of the sauce, you can use 2–3 large tablespoons of

ready-made hollandaise sauce.
_________________
If men are eating with you
Men can have a little more salmon, mayonnaise and potato. See
here.
Ham on toast
PREPARATION TIME: about 15 minutes

Energy 528kcal · Protein 36g · Carbohydrate 31g · Dietary

bre 8.9g · Fat 28g

80g frozen edamame beans

1 tomato
2 slices of onion
60g ham
1 teaspoon butter
1 slice of bread, preferably wholemeal
1 teaspoon mustard
2 slices of cheese, min. 18% fat
1 tablespoon lemon juice
1 teaspoon olive oil
Salt and pepper, to taste
1 handful watercress, to garnish
Soak the edamame beans in boiling water for 30 seconds and
drain. Cut the tomato and onion into slices. Fry the ham, onion
and edamame beans in butter in a large, non-stick pan.
Toast the bread. Spread with the mustard. Lay the onion and
ham on it and place the cheese on top. Place the toast in the pan
until the cheese begins to melt.
Place the edamame beans in a small bowl and toss them in the
lemon juice and olive oil. Season with salt and pepper.
Arrange the tomato slices on top of the toast. Garnish with
watercress.
WHAT YOU SHOULD HAVE ON YOUR PLATE
A slice of toast with ham, cheese and tomato. Edamame beans
on the side

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Tomato, onion

HANDFUL 3: Edamame beans, ham

HANDFUL 4: Bread

FAT: Butter, cheese, olive oil

FLAVOURINGS: Mustard, lemon juice, salt, pepper, watercress

TIP You can use chickpeas or lentils instead of edamame beans.

TIPIf you use half the quantity of ham, you can add a fried egg on
top.
_________________
If men are eating with you
Men can have a fried egg with this, and a little more onion, ham
and butter. See here.
Little Gem lettuce wraps
PREPARATION TIME: about 15 minutes

Energy 564kcal · Protein 36g · Carbohydrate 30g · Dietary

bre 6.1g · Fat 32g

1 Little Gem lettuce

ROAST BEEF TOPPING:

25g carrot
25g yellow pepper
25g gherkins
10g mayonnaise
1 teaspoon shredded horseradish or chopped garlic
Salt and pepper, to taste
3 slices of roast beef

PRAWN TOPPING:
1 teaspoon sweet chilli sauce or paprika
10g mayonnaise
Salt and pepper, to taste
60g prawns

CHICKEN TOPPING:
10g mayonnaise
1 teaspoon mango chutney or curry powder
Salt and pepper, to taste
50g cooked chicken, diced or in strips

COTTAGE CHEESE TOPPING:

50g cottage cheese, max. 4.5% fat
25g peas
Salt and pepper, to taste

PLUS:
Fresh herbs, to garnish
100g watermelon
Separate the lettuce leaves and lay them on a plate to form four
small 'bowls'.
Cut the carrot, pepper and gherkin into matchsticks. Mix the
mayonnaise with the horseradish or garlic and season with salt
and pepper. Roll the beef slices around small piles of vegetable
matchsticks, adding a little horseradish dressing before rolling.
Place on to one lettuce bowl.
Add sweet chilli sauce or paprika to the mayonnaise and season
with salt and pepper. Place the prawns with the dressing on to
another lettuce bowl.
Mix the mayonnaise with the mango chutney and season with
salt and pepper. Place the chicken with the dressing on to a
lettuce bowl.
Top the nal lettuce bowl with cottage cheese and peas. Season
with salt, pepper and fresh herbs. Serve the watermelon on the
side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Four lettuce bowls with toppings. Watermelon on the side.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

Lettuce, carrot, pepper, gherkins, peas

HANDFUL 1 (+2):

HANDFUL 3: Roast beef, prawns, chicken, cottage cheese

 HANDFUL 4:Watermelon
FAT: Mayonnaise

FLAVOURINGS: Horseradish or garlic, salt, pepper, chilli sauce,

mango chutney or curry powder, herbs

TIPYou can use up all your leftovers for this recipe. Garnish with
lots of fresh herbs.
_________________
If men are eating with you
Men may have slightly more mayonnaise, roast beef, prawns,
chicken and cottage cheese. See here.
Homemade burger
PREPARATION TIME: about 25 minutes

Energy 602kcal · Protein 41g · Carbohydrate 45g · Dietary

bre 6.4g · Fat 26g

CUCUMBER SALAD:
¼ cucumber or 1 baby cucumber
2 tablespoons white wine vinegar
½ teaspoon sugar
Salt and pepper, to taste

BURGER FILLING:
2 slices of tomato
2 slices of red onion
50g red cabbage or other type of cabbage
120g minced beef, max. 7% fat
1 bacon rasher
1 slice of cheese, min. 18% fat
1 small burger bun, about 50–60g, preferably wholemeal
10g mayonnaise

CREME FRAICHE DRESSING:

1 tablespoon crème fraîche, max. 9% fat
1 tablespoon tomato ketchup
½ teaspoon paprika

PLUS:
A nasturtium ower, to garnish (optional)
Shred the cucumber into long, thin strips and place them in a
bowl of boiling water for about 10 minutes.
Slice the tomato and onion.
Shred the red cabbage very nely – use a mandoline if you have
one, but take care not to cut your ngers.
Form the meat into a large, at patty with your hands. Fry the
bacon in a non-stick pan, and when it is cooked, fry the beef
patty in the same pan over a high heat for a couple of minutes on
each side. Drain the bacon on kitchen paper.
Place the cheese on the beef patty and the bacon on top of that.
Drain the cucumber thoroughly in a sieve. Mix the vinegar,
sugar, salt and pepper, and toss the cucumber in the marinade.
Warm the burger bun. Mix all of the ingredients for the crème
fraîche dressing.
Spread crème fraîche dressing on the bottom half of the burger
bun and spread mayonnaise on the top half. Place the cabbage
on the bottom half, followed by the patty, then tomato and onion
slices and nally the cucumber salad. Close the burger. Garnish
with a nasturtium ower, if you like.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A burger.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

Cucumber, tomato, red onion, red cabbage

HANDFUL 1 (+2):

HANDFUL 3: Beef, bacon

HANDFUL 4: Burger bun

FAT: Mayonnaise, cheese

 Crème fraîche
DAIRY DRESSING:

FLAVOURINGS: White wine vinegar, sugar, salt, pepper, tomato

ketchup, paprika, nasturtium ower

TIPYou can use half a large burger bun instead of a small one.
Alternatively, you can save handful number four of one of the
other meal-boxes during the day – and then you can eat a whole
large burger bun.
_________________
If men are eating with you
Men can have a little more minced meat, burger bun and
mayonnaise. See here.
Bacon and egg
PREPARATION TIME: about 15 minutes

Energy 573kcal · Protein 31g · Carbohydrate 55g · Dietary

bre 21.8g · Fat 21g

1 bacon rasher
150g mushrooms 1 tomato
1 egg
1 teaspoon butter
Salt and pepper, to taste

BEANS ON TOAST:
½ can of baked beans (210g)
½ slice of bread, preferably wholemeal

YOGURT IN A GLASS:
100ml natural yogurt
5g hazelnuts
50g raspberries
Sweet William (petals only) and pansy owers, to decorate
Fry the bacon until crisp in a non-stick frying pan. Place it on
kitchen paper to soak up the excess grease.
Quarter the mushrooms and fry in the same pan, until they
darken. Thickly slice the tomato. Let the mushrooms rest at one
side of the pan while you fry the tomato and egg in butter on the
other side. Season with salt and pepper.
Heat the baked beans in a small saucepan or in the microwave.
Toast the bread.
Pour the yogurt into a glass or a bowl. Cut the hazelnuts in half
and sprinkle them over the yogurt with the raspberries. Decorate
with edible owers.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Two handfuls of tomato and mushroom, a bacon rasher, a fried
egg, baked beans on toast and a portion of yogurt with nuts and
raspberries.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Mushrooms, tomato

HANDFUL 3: Bacon, egg, baked beans

HANDFUL 4: Bread, raspberries

FAT: Butter, hazelnuts

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Salt, pepper, sweet William (petals only), pansy

ower

TIP Not keen on baked beans? Have an extra fried egg instead.
TIP Try toasting the hazelnuts to get more avour from them. A
little pinch of salt gives the taste an extra edge.
TIP You could add 20g olives to this meal.
_________________
If men are eating with you
Men can have an extra egg and a little more bacon and
mushrooms. See here.
Spinach, egg and chicken wrap
PREPARATION TIME: about 15 minutes

Energy 525kcal · Protein 40g · Carbohydrate 30g · Dietary

bre 5.8g · Fat 26g

SCRAMBLED EGG:
1 egg
1 egg white
1 tablespoon whipping cream (38% fat)
Salt and pepper, to taste

PLUS:
1 tortilla, about 40–50g, preferably wholemeal
30g cream cheese, min. 18% fat
25g fresh spinach
100g cherry tomatoes, halved
80g cooked chicken, cubed
10g pine nuts
Marigolds, to garnish (optional)
Whisk the egg, egg whites and cream together. Season with salt
and pepper.
Pour the egg on to a hot pan and cook, stirring a little now and
then, until it has set. Take the pan off the heat.
Spread the cream cheese on to the tortilla and scatter the
spinach leaves on top.
Top with the scrambled egg, cherry tomatoes, chicken and pine
nuts. You can toast the pine nuts if you like. Garnish with
marigolds, if you like.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A tortilla wrap with two tablespoons of cream cheese, one
handful of vegetables, a portion of scrambled egg, half a handful
of chicken and a small tablespoon of pine nuts.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Spinach, cherry tomatoes

HANDFUL 3: Chicken, egg, egg white

HANDFUL 4: Tortilla wrap

FAT: Cream cheese, pine nuts, cream

FLAVOURINGS: Salt, pepper, marigolds

Add a good sprinkling of fresh herbs to the wrap, such as

TIP

chives or basil.
_________________
If men are eating with you
Men can have an extra egg and a little more tortilla, chicken and
pine nuts. See here.
Stir-fried duck breast
PREPARATION TIME: about 25 minutes

Energy 545kcal · Protein 42g · Carbohydrate 48g · Dietary bre

7.5g · Fat 19g

STIR-FRY:
140g duck breast, thinly sliced
½ tablespoon olive oil
100g oyster mushrooms
100g broccoli
2 spring onions
½ garlic clove
¼ chilli
1cm fresh root ginger
50g bean sprouts
1 tablespoon teriyaki sauce
1 teaspoon chicken stock powder
200ml water
10g cashew nuts

TO GO WITH IT:
30g glass noodles
Sorrel owers and wild garlic, to garnish
Brown the duck well in the olive oil in a hot wok. Remove from
the pan and set aside.
Cut the mushrooms, broccoli and spring onions into small pieces
and brown them quickly on all sides.
Thinly slice the garlic, chilli, ginger and bean sprouts. Add them
to the wok with the teriyaki sauce, stock powder and water.
Return the duck to the wok and heat through thoroughly.
Toast the cashew nuts and sprinkle them over the dish.
Boil the glass noodles in lightly salted water and serve them with
the stir fry. Garnish with sorrel owers and wild garlic.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Three handfuls of stir fry and one handful of glass noodles.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Oyster mushrooms, broccoli, spring onions,

bean sprouts
HANDFUL 3: Duck breast

HANDFUL 4: Glass noodles

FAT: Olive oil, cashew nuts

FLAVOURINGS: Garlic, chilli, ginger, teriyaki sauce, stock powder,

sorrel owers, wild garlic

Thicken the sauce with a little corn our dissolved in cold

TIP

water.
TIP You can use turkey or chicken instead of duck.
Combine the glass noodles with the stir fry while it is still in the
TIP

wok.
_________________
If men are eating with you
Men can have a little more duck breast, olive oil, cashew nuts and
glass noodles. See here.
 Women's daily diet plan
For those who want to plan
Completed nine-day diet plan.

Handful 1 (+2):

Vegetables.
The bracketed (+2) means you can choose to
have two handfuls of vegetables, but one is
enough.

Handful 3:

Protein from meat, sh, eggs, poultry, low-fat

cheese, pulses etc.

Handful 4:

Carbohydrates/starch from bread, pasta, rice,

potatoes etc. as well as fruit.

Fat:

A tablespoon of fat weighs 10–30g, depending

on how energy-packed the food item is. A
tablespoon of butter weighs about 10g, and a
tablespoon of avocado weighs about 30g.

Dairy product:
 Milk and cultured milk products with up to
3.5% fat and 5g sugar per 100g.

Dairy dressing:

Dairy products with up to 9% fat.

Flavourings:

Spices, seasonings and herbs, and

indulgences used in small quantities to add
avour to the food.
REMEMBER!

Twice a day, your plate should contain a combination of the

most important elements in the diet: VEGETABLES,
PROTEIN, STARCH/FRUIT AND FAT
Recipes
ALL RECIPES SERVE 1 MAN
Breakfast

: Breakfast plate with soft-boiled egg

DAY 1

: Toast with ricotta, ham and tomato

DAY 2

: Green smoothie
DAY 3

: Toast with salmon and avocado cream

DAY 4

: Porridge with stuffed pepper

DAY 5

: Pancakes
DAY 6

: Breakfast plate with cottage cheese

DAY 7

: Ham on toast
DAY 8

: Bacon and egg

DAY 9
Lunch

: Cottage cheese and mango lunchbox

DAY 1

: Chicken pasta salad

DAY 2

: Prawn noodle salad

DAY 3

: Buddha bowl
DAY 4

: Roast beef wrap

DAY 5

: Tuna shcakes with rye

DAY 6

: Caesar salad with croutons

DAY 7

: Little Gem lettuce wraps

DAY 8

: Spinach, egg and chicken wrap

DAY 9
Supper

: Spaghetti and meatballs with courgette

DAY 1

: Falafel pita with pesto dressing

DAY 2

: Marinated steak with mushrooms and cream

DAY 3

: Curried chicken and rice soup

DAY 4

: Cheesy tortilla tart

DAY 5

: Baked sweet potato with chickpeas

DAY 6

: Baked salmon with lemon dressing

DAY 7

: Homemade burger
DAY 8

: Stir-fried duck breast

DAY 9
Breakfast plate with soft-boiled
egg
PREPARATION TIME: about 30 minutes

Energy 731kcal · Protein 42g · Carbohydrate 57g · Dietary

bre 7.2g · Fat 36g

BASIC MUESLI:
60g rye akes
60g spelt akes
60g oats
2 tablespoons honey
Pinch of salt

PLUS:
1 egg
½ yellow pepper
3 slices of air-dried ham
2 slices of cheese, min. 18% fat
1 piece of crispbread
Thyme, to garnish (optional)
1 tablespoon jam or marmalade
200ml natural yogurt
30g Basic Muesli
30g berries
20g almonds
To make the Basic Muesli, toast the rye, spelt and oats in a frying
pan over a medium heat. When they have browned slightly, stir
the honey into the mixture and add the salt. Allow to cool and
store in an airtight container.
Boil the egg for 5–6 minutes. Deseed the pepper and place the
ham inside.
Place the cheese on the crispbread, garnish with thyme, and eat
with a little jam or marmalade, if you like.
Pour the yogurt into a glass or bowl. Top with the Basic Muesli,
berries and almonds.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Half a pepper with ham. A piece of crispbread with cheese. Jam
or marmelade. A glass or bowl of yogurt with Basic Muesli,
berries and almonds. A soft-boiled egg.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Pepper

HANDFUL 3: Egg, ham

HANDFUL 4: Muesli, crispbread, berries

FAT: Cheese, almonds

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Honey, salt, thyme, jam or marmalade

The Basic Muesli will keep for 2–3 weeks in an airtight

TIP

container.
You can use shop-bought muesli instead of the Basic Muesli,
TIP

but make sure that the sugar content does not exceed 13g sugar
per 100g of the product.
TIPYou can use Skyr yogurt or another cultured milk product
instead of natural yogurt, but make sure that the sugar content
does not exceed 5g sugar per 100g of the product.
If you are not full, there is room in the meal-box for another
TIP

egg.
Cottage cheese and mango
lunchbox
PREPARATION TIME: about 10 minutes

Energy 633kcal · Protein 38g · Carbohydrate 44g · Dietary

bre 13.5g · Fat 32g

150g green beans, topped and tailed

1 tomato
½ red onion
½ mango
20 almonds
50g peas
1 tablespoon green pesto
200g cottage cheese, max. 4.5% fat
Salt and pepper
15g dark chocolate, min. 70% cocoa
Boil the green beans for 2–3 minutes. Drain and set aside.
Halve the cooked green beans. Cut the tomato into small pieces
and nely chop the red onion. Remove the mango from its skin
and cut the esh into chunks. Roughly chop the almonds.
Combine all of the prepared ingredients in a suitable container,
along with the peas.
Mix the pesto and cottage cheese together. Season with salt and
pepper and serve alongside.
Serve with the dark chocolate on the side.
WHAT YOU SHOULD HAVE ON YOUR PLATE
The contents of one lunchbox and some dark chocolate.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Green beans, tomato, red onion, peas

HANDFUL 3: Cottage cheese

HANDFUL 4: Mango

FAT: Pesto, almonds, dark chocolate

FLAVOURINGS: Salt, pepper

If you are vegan, you can substitute the cottage cheese with
TIP

pulses.
TIPYou may prefer to use fresh vegetables, but frozen vegetables
are ne.
You can prepare this lunch the day before and safely store it
TIP

overnight in the fridge.

Instead of the almonds, you can use other nuts, grains or
TIP

seeds.
Spaghetti and meatballs with
courgette
PREPARATION TIME: about 40 minutes

Energy 769kcal · Protein 68g · Carbohydrate 46g · Dietary

bre 11.3g · Fat 33g

TOMATO SAUCE:
2 garlic cloves
½ onion
¼ fresh chilli (optional)
1 teaspoon olive oil
½ teaspoon paprika
½ can chopped tomatoes
Salt and pepper, to taste

MEATBALLS:
200g minced pork and veal, max. 7% fat
1 tablespoon breadcrumbs
1 small egg
½ handful parsley, chopped
1 teaspoon dried oregano
½ teaspoon salt
1 teaspoon olive oil, for frying

TO GO WITH IT:
30g uncooked spaghetti
½ courgette
25g Parmesan cheese, shaved
Parsley or red basil, to garnish
Finely chop the garlic, onion and chilli, if using. Heat the olive
oil in a frying pan and cook them a couple of minutes. Add the
paprika and fry for a further minute before adding the tomatoes.
Season with salt and pepper. Allow this mixture to simmer while
you make the meatballs.
Mix all the meatball ingredients together and form small balls
the size of a walnut. Fry the meatballs in olive oil for 10 minutes,
shaking the pan now and then so that they brown evenly.
Cook the spaghetti, following the packet instructions.
Cut the courgette into cubes, or shred it, if you'd rather, and add
to the tomato sauce 3 minutes before you are ready to serve.
Arrange everything on a dish – rst the spaghetti, then the
tomato sauce and courgette, and nally the meatballs. Sprinkle
with Parmesan and chopped parsley or red basil.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Spaghetti, tomato sauce and courgette with meatballs and
Parmesan cheese.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Onions, tomato, courgette

HANDFUL 3: Pork and veal, egg

HANDFUL 4: Breadcrumbs, spaghetti

FAT: Olive oil, Parmesan

FLAVOURINGS: Garlic, chilli, paprika, salt, pepper, parsley,

oregano, red basil

 You can use only pork or only veal instead of mixed pork and
TIP

veal. Or combine meat as you like.

You can substitute extra courgette for the spaghetti if you
TIP

want to avoid pasta.

Toast with ricotta, ham and
tomato
PREPARATION TIME: about 15 minutes

Energy 686kcal · Protein 38g · Carbohydrate 41g · Dietary

bre 7.9g · Fat 40g

RICOTTA MIXTURE:
20g pine nuts
90g ricotta cheese
Salt and pepper, to taste

TO GO WITH IT:
2 eggs
1½ slices of bread, preferably wholemeal
1 tomato
3 slices of ham
Chives, to garnish
Coffee, tea or water
50ml milk, if required
Toast the pine nuts in a dry pan over a medium heat. When they
are golden brown, chop them nely and allow to cool before
mixing them into the ricotta. Season with salt and pepper.
Boil the eggs for 5–6 minutes.
Toast the bread and cut the whole slice in half. Slice the tomato.
Spread the ricotta mixture on to the bread, then add the ham and
tomato slices. Season with salt and pepper and garnish with
chopped chives.
You can drink a cup of tea or coffee with this meal, and add milk
if you want to.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Three half slices of bread with topping, two soft-boiled eggs and
a cup of tea or coffee.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Tomato
HANDFUL 3: Ricotta, egg, ham

HANDFUL 4: Bread

FAT: Pine nuts

DAIRY PRODUCT: Milk, if used

FLAVOURINGS: Salt, pepper, chives

There is room for you to eat 15–20 almonds, a piece of dark

TIP

chocolate or 10–15 olives with this meal.

TIP You can make do with one egg.
Chicken pasta salad
about 10 minutes
PREPARATION TIME:

PLEASE NOTE: The recipe uses cooked pasta.

Energy 735kcal · Protein 50g · Carbohydrate 60g · Dietary

bre 12g · Fat 30g

100g frozen edamame beans

2 tablespoons lemon juice
½ small red onion
½ red pepper
½ avocado
15g cashew nuts
25g mixed salad leaves
125g cooked chicken, diced or in strips
80g cooked pasta, preferably wholemeal

YOGURT DRESSING:
1 garlic clove
1 tablespoon chives
50ml natural yogurt
½ teaspoon salt
Sprinkling of pepper
1 tablespoon lemon juice
Place the frozen edamame beans in a bowl and pour over boiling
water. Leave for a minute, then drain and toss them in a
tablespoon of the lemon juice.
Finely dice the onion and pepper.
Peel and cube the avocado and toss in the remaining lemon
juice.
Roughly chop the cashew nuts.
Finely chop the garlic and mix with the rest of the ingredients for
the yogurt dressing.
Arrange all the items, including the chicken and pasta, on a bed
of lettuce. Serve the dressing with the salad.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A pasta salad with dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Red onion, pepper, lettuce

HANDFUL 3: Edamame beans, chicken

HANDFUL 4: Pasta

FAT: Avocado, cashew nuts

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Lemon juice, chives, garlic, salt, pepper

You can choose other sources of protein instead of the chicken

TIP

and edamame beans – you can choose freely between other

meat, sh, shell sh, low-fat cheese or pulses. You can easily use
up leftovers from supper the day before.
TIPInstead of the pasta you can substitute rice, sweetcorn, bulgur
wheat, couscous, wheat berries, even a piece of baguette – any
other carbohydrate item.
Falafel pita with pesto dressing
about 45 minutes
PREPARATION TIME, INCLUDING BAKING TIME:

PLEASE NOTE: It is a good idea to let the chickpea dough rest in the

fridge for 2 hours before you form into balls. However, you can
make them straight away.

Energy 754kcal · Protein 31g · Carbohydrate 86g · Dietary

bre 19.4g · Fat 27g

FALAFELS:
140g canned chickpeas (drained weight)
1 tablespoon lemon juice
½ onion
1 garlic clove
2 tablespoons parsley
½ teaspoon ground coriander
½ teaspoon salt
½ teaspoon cayenne pepper
½ teaspoon ground cumin
1 small egg
1–2 tablespoons plain our
1 tablespoon olive oil
1 tablespoon breadcrumbs

SALAD:
40g cherry tomatoes, sliced
40g peas
30g lamb’s lettuce or other salad leaves

DRESSING:
2 large tablespoons natural yogurt or other low-fat dairy product
1 teaspoon red or green pesto

TO GO WITH IT:
1 pita bread, preferably wholemeal
Lemon wedges
Toss the chickpeas in the lemon juice. Roughly chop the onion,
garlic and parsley. Blend in a food processor with the chickpeas.
Add the coriander, salt, cayenne pepper, cumin and egg and
blend to a coarse consistency.
Add just enough our, a tablespoon at a time, so the dough is
rm enough to roll into walnut-sized balls.
Place the balls on a baking sheet lined with greaseproof paper
and brush them with olive oil. Sprinkle with breadcrumbs and
turn them carefully. Press down lightly on them before you brush
them with olive oil again and sprinkle with more breadcrumbs.
Bake them in the middle of an oven preheated to 200ºC, Gas
Mark 6 for 30 minutes, turning halfway through.
Arrange the salad, falafels and dressing with the pita. Garnish
with lemon wedges.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Two handfuls of salad, one handful of falafels, one pita bread
and two to three tablespoons of dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Onion, tomato, peas, salad

HANDFUL 3: Chickpeas, egg

HANDFUL 4: Flour, breadcrumbs, pita bread

FAT: Olive oil, pesto

 DAIRY DRESSING:Yogurt
FLAVOURINGS: Lemon juice, garlic, parsley, coriander, salt,

cayenne, cumin

TIPIf you are in a hurry, it is okay to occasionally buy ready-made

falafels.
TIP Substitute a tortilla wrap or atbread for the pita bread.
Green smoothie
PREPARATION TIME: about 10 minutes

Energy 629kcal · Protein 38g · Carbohydrate 28g · Dietary

bre 5.9g · Fat 40g

100g frozen chopped spinach

150g strawberries, frozen
200ml skimmed milk
75ml whipping cream (38% fat)
½ teaspoon vanilla extract
1 teaspoon liquid sweetener
60g cheese, max. 17% fat
4 slices of smoked saddle of pork
2–3 small carrots
3–4 radishes
Place the spinach, strawberries, skimmed milk, cream, vanilla
extract and sweetener in a sturdy blender. Blend everything to
make a thick smoothie. It may be necessary to stop the blender a
few times, stir the ingredients and blend again.
Cut the cheese into sticks or small slices. Serve the cheese, the
smoked pork and the carrots alongside the smoothie.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A smoothie, half a handful of cheese, radishes, sliced meat and
carrots.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

 HANDFUL 1 (+2): Spinach, carrots, radishes
HANDFUL 3: Cheese, smoked pork

HANDFUL 4: Strawberries

FAT: Cream

DAIRY PRODUCT: Skimmed milk

FLAVOURINGS: Vanilla extract, sweetener

TIP Add a little extra milk if you want a more liquid smoothie.
TIP Substitute an egg or two for the cheese, if you like.
To make a vegan smoothie, use coconut milk, soya milk,
TIP

almond milk or other plant-based products instead of cow’s milk

and cream.
Prawn noodle salad
PREPARATION TIME: about 15 minutes

Energy 682kcal · Protein 43g · Carbohydrate 75g · Dietary

bre 5.9g · Fat 23g

DRESSING:
1 tablespoon soy sauce
15g peanut butter
2 teaspoons honey
Pinch of chilli akes
1 tablespoon lime juice

SALAD:
50g glass noodles
50g broccoli
1 small carrot
50g bean sprouts
175g prawns
1 tablespoon chopped coriander
30g toasted cashew nuts

PLUS:
Coriander, to garnish
Combine the soy sauce, peanut butter, honey, chilli akes and
lime juice with a whisk to make the dressing.
Cover the glass noodles with boiling water and allow them to
stand for 10 minutes. Drain and rinse the noodles in hot water.
Divide the broccoli into small orets and cut the carrot into
matchsticks.
Combine the broccoli, carrot and bean sprouts in a bowl. Toss
the vegetables in the dressing.
Add the prawns and chopped coriander.
Arrange the vegetables on top of the glass noodles and sprinkle
with the cashew nuts, roughly chopped. Garnish with sprigs of
coriander.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Two or three handfuls of noodle salad with prawns, one handful
of glass noodles.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Broccoli, carrot, bean sprouts

HANDFUL 3: Prawns

HANDFUL 4: Glass noodles

FAT: Peanut butter, cashew nuts

FLAVOURINGS: Soy sauce, honey, chilli akes, lime juice,

coriander

TIP You can use mint or at leaf parsley instead of coriander.

Marinated steak with mushrooms
and cream
about 25 minutes
PREPARATION TIME:

PLEASE NOTE: Marinate the steak for a couple of hours in the fridge,

or overnight if possible.

Energy 678kcal · Protein 54g · Carbohydrate 26g · Dietary

bre 6.7g · Fat 39g

MARINADE AND MEAT:

1 tablespoon muscovado or soft brown sugar
2 tablespoons soy sauce
½ tablespoon chilli akes or paprika
Sprinkling of pepper
1 tablespoon olive oil
1 ank steak (about 200g)

MUSHROOM DISH:
2 portobello mushrooms
½ leek
1 teaspoon olive oil
80ml whipping cream (38% fat)
½ vegetable stock cube dissolved in 100ml boiling water
½ tablespoon dried tarragon
Salt and pepper, to taste

TO GO WITH IT:
40g mixed salad leaves
Fresh tarragon, to garnish
DESSERT:
1 passion fruit
1 tablespoon crème fraîche, max. 9% fat
A drop of vanilla extract
A couple of drops of liquid sweetener (optional)
5g dark chocolate, min. 70% cocoa
Mix together the marinade ingredients. Place the steak and
marinade in a sandwich bag, close the bag tightly and marinate
in the fridge for at least 2 hours.
Slice the mushrooms and leek. Fry the mushrooms in the olive oil
for 10 minutes before adding the leek. Add the cream and stock
and simmer for 10–15 minutes. Season with tarragon, salt and
pepper.
Fry the steak for 6–8 minutes on each side. Allow to rest until the
mushroom mix is ready. Arrange slices of steak with the
mushroom mix and salad.
Cut the passion fruit in half. Stir the vanilla into the crème
fraîche and add sweetener, if using. Serve a spoonful of vanilla
dressing with the passion fruit and grate a little chocolate on top.

WHAT YOU SHOULD HAVE ON YOUR PLATE

One handful of salad, one large handful of the mushroom mix
and one handful of steak. One passion fruit with vanilla cream.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Mushroom, leek, salad

HANDFUL 3: Flank steak

HANDFUL 4: Passion fruit

FAT: Olive oil, cream, dark chocolate

DAIRY DRESSING: Crème fraîche

 Sugar, soy sauce, chilli akes, pepper, vegetable
FLAVOURINGS:

stock, tarragon, salt, vanilla extract, sweetener, if using

You can buy a ank steak weighing 600–800g and use the left-
TIP

over meat in sandwiches for a packed lunch or as a convenient

source of protein in a salad or tortilla wrap.
Toast with salmon and avocado
cream
PREPARATION TIME: about 15 minutes

Energy 620kcal · Protein 32g · Carbohydrate 45g · Dietary

bre 8.6g · Fat 31g

AVOCADO CREAM:
½ avocado
1 large tablespoon crème fraîche, min. 18% fat
1 teaspoon lemon juice
Salt and pepper, to taste

DRESSING:
¼ chilli
1 tablespoon mint leaves
1 tomato
1 tablespoon lemon juice
1 teaspoon white wine vinegar
Salt, to taste

PLUS:
1½ slices of bread, preferably wholemeal
60g cucumber
120g smoked salmon
Pepper, to taste
Cress or watercress, to garnish
Mash the avocado with the crème fraîche, lemon juice, salt and
pepper.
Deseed the chilli. Finely chop the chilli and mint. Cut the tomato
into small cubes. Toss everything in the lemon juice and white
wine vinegar. Season with salt.
Toast the bread and cut it into strips. Slice the cucumber into
long strips.
Spread the avocado cream to on the toast, and place the
cucumber and salmon on top. Top with the dressing and garnish
with cress and pepper.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Strips of bread with avocado cream, cucumber and salmon with
dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Tomato, cucumber

HANDFUL 3: Smoked salmon

HANDFUL 4: Bread

FAT: Avocado, crème fraîche

FLAVOURINGS: Lemon juice, salt, pepper, mint, chilli, white wine

vinegar, watercress

TIPIf you are in a hurry, just slice the avocado. Arrange it with the
salmon and cucumber on top, with crème fraîche instead of the
dressing.
Buddha bowl
PREPARATION TIME: about 15 minutes

Energy 759kcal · Protein 27g · Carbohydrate 63g · Dietary

bre 23.8g · Fat 38g

DRESSING:
1 tablespoon tahini
1 tablespoon olive oil
½ garlic clove, crushed
1 tablespoon lemon juice
Pinch of chilli akes
Pinch of ground cumin

BUDDHA BOWL:
50g broccoli
½ mango
50g red cabbage
90g canned kidney beans (drained weight)
90g canned chickpeas (drained weight)
50g peas
50g black olives
30g bean sprouts
10g jalapeños
½ lemon
1 tablespoon sesame seeds
Whisk the tahini, olive oil, garlic, lemon juice, chilli akes and
cumin together to make the dressing.
Cut the broccoli and mango into bite-sized pieces. Finely chop
the red cabbage.
Arrange all of the ingredients side by side in bowls.
Serve with the dressing on the side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Three to four handfuls of Buddha bowl with three tablespoons of
dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Broccoli, red cabbage, peas, bean sprouts

HANDFUL 3: Kidney beans, chickpeas

HANDFUL 4: Mango

FAT: Tahini, olive oil, olives, sesame seeds

FLAVOURINGS: Garlic, lemon juice, chilli akes, cumin, jalapeños

It is a good idea to use a mixture of cooked and raw

TIP

vegetables in a Buddha bowl.

Curried chicken and rice soup
PREPARATION TIME: about 30 minutes

Energy 720kcal · Protein 41g · Carbohydrate 54g, Dietary bre

7.5g · Fat 36g

½ small onion
1 small leek
½ garlic clove
2 teaspoons curry powder
½ teaspoon ground cumin
1 tablespoon olive oil
150g chicken
300ml chicken stock
½ teaspoon dried thyme
1 small tomato
½ red pepper
½ teaspoon salt
Sprinkling of pepper
2 teaspoons corn our dissolved in 50ml cold water
40g rice
30ml whipping cream (38% fat)
Flat leaf parsley, to garnish
Dice the onion and slice the leek and garlic.
Heat the curry powder and cumin in a heavy-based saucepan
until fragrant.
Add the olive oil, onion, leek and garlic, and fry until the onion
has softened.
Dice the chicken and add it to the pan. Brown it on all sides,
then add the stock and thyme. Cover the soup and let it simmer
for about 20 minutes.
Cut the tomato and pepper into cubes then add to the soup.
Season with salt and pepper, and thicken the soup with the
corn our mix.
In a separate saucepan, cook the rice following the packet
instructions.
Heat the soup until it is hot through and add the cream.
Spoon the rice on top. Garnish with sprigs of parsley.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A portion of soup with rice, garnished with parsley.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Onion, leek, tomato, red pepper

HANDFUL 3: Chicken

HANDFUL 4: Corn our, rice

FAT: Olive oil, cream

FLAVOURINGS: Curry powder, cumin, garlic, stock, thyme, salt,

pepper, parsley

TIP Substitute chives or coriander for the parsley.

Porridge with stuffed pepper
PREPARATION TIME: about 15 minutes

Energy 739kcal · Protein 26g · Carbohydrate 53g · Dietary

bre 7.5g · Fat 46g

STUFFED PEPPER:
10g pine nuts
½ red pepper
120g ricotta cheese
Salt and pepper, to taste
Cress, to garnish

PORRIDGE:
30g oats
200ml water
Pinch of salt
1 egg
15g pecan nuts
15g dark chocolate, min. 70% cocoa
1 teaspoon clear honey
Red sorrel, to garnish

PLUS:
2 gherkins or cornichons
Toast the pine nuts in a dry frying pan over a medium heat.
Remove the seeds and white membrane from the pepper. Fill the
pepper with ricotta and sprinkle the pine nuts on top. Season
with salt and pepper and garnish with cress.
Place the oats, water and salt in a heavy-based saucepan. Bring
to the boil, stirring continuously for a few minutes, until it has
the right consistency. Break the egg into the porridge and stir
until it is evenly distributed. Roughly chop the pecan nuts and
chocolate.
Garnish the porridge with nuts, chocolate, honey and red sorrel.
Serve with the stuffed pepper and gherkins on the side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Half a stuffed pepper, two gherkins and a bowl of porridge.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Pepper, gherkins

HANDFUL 3: Ricotta, egg

HANDFUL 4: Oats

FAT: Pine nuts, pecan nuts, dark chocolate

FLAVOURINGS: Salt, pepper, cress, honey, red sorrel

You can substitute the ricotta for quark or cottage cheese, if

TIP

you like.
You can substitute the pecan nuts for any other kind of nuts,
TIP

grains or seeds.
Roast beef wrap
PREPARATION TIME: about 10 minutes

Energy 716kcal · Protein 41g · Carbohydrate 56g · Dietary

bre 8.4g · Fat 34g

MANGO DRESSING:
20g mango chutney
30g mayonnaise
½ teaspoon curry powder
Salt and pepper, to taste

PLUS:
1 carrot
1 large tortilla, preferably wholemeal, about 70g
25g mixed salad leaves
50g mangetout
30g gherkins
150g roast beef, cut into strips
Mix the mango chutney, mayonnaise and curry powder to make
the dressing. Season with salt and pepper.
Cut the carrot into matchsticks.
Lay the tortilla at on a chopping board and spread half the
dressing on it.
Place the salad leaves and vegetables loosely on top, then the
rest of the dressing and the beef.
Fold in one end to form a base, and then fold in the two sides, so
that the wrap forms an envelope.
WHAT YOU SHOULD HAVE ON YOUR PLATE
A wrap lled with one handful of vegetables, one handful of
meat and some mango dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Salad, carrot, mangetout, gherkin

HANDFUL 3: Roast beef

HANDFUL 4: Tortilla wrap

FAT: Mayonnaise

FLAVOURINGS: Mango chutney, curry powder, salt, pepper

TIP Substitute rye bread for the tortilla.

Cheesy tortilla tart
PREPARATION TIME, INCLUDING BAKING TIME: about 40 minutes

Energy 718kcal · Protein 38g · Carbohydrate 46g · Dietary

bre 9.4g · Fat 40g

SPINACH MIXTURE:
½ onion
1 garlic clove
3 spring onions
2 bacon rashers
100g frozen chopped spinach

CHEESE FILLING:
1 egg
125g ricotta cheese
½ teaspoon grated nutmeg
½ teaspoon salt
Sprinkling of pepper
25ml skimmed milk
½ teaspoon olive oil

PLUS:
1 large tortilla, preferably wholemeal, about 70g
25g cheese, min. 18% fat, grated
Lettuce, to garnish
Finely chop the onion, garlic and spring onions. Chop the bacon
into small pieces and fry over a medium heat for a few minutes
before adding the onion and garlic. Add the spring onions and
spinach. Continue frying until the spinach has fully defrosted.
Whisk together the egg, ricotta, nutmeg, salt, pepper and milk to
make a smooth custard.
Brush a suitable ovenproof dish with the olive oil and place the
tortilla in the dish. Press it into the edges.
Put the lling in the tortilla in the following order: half of the
spinach mixture, half of the cheese lling, the rest of the spinach
mixture, the rest of the cheese lling. Top with the grated
cheese.
Bake in an oven preheated to 200ºC, Gas Mark 6 for 30 minutes.
Garnish with lettuce and serve.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A tortilla tart with a little lettuce on top.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Onion, spring onions, spinach, lettuce

HANDFUL 3: Bacon, egg, ricotta

HANDFUL 4: Wholemeal tortilla

FAT: Olive oil, cheese

DAIRY PRODUCT: Skimmed milk

FLAVOURINGS: Garlic, nutmeg, salt, pepper

TIPSeason with your favourite herb, for example 1 tablespoon

dried thyme instead of nutmeg.
TIP Why not make an extra as an easy lunch for tomorrow?
Pancakes
about 30 minutes
PREPARATION TIME, INCLUDING RESTING TIME:

PLEASE NOTE: This makes enough batter for 5–7 small pancakes,

which constitutes 1 portion.

Energy 799kcal · Protein 40g · Carbohydrate 67g · Dietary

bre 9.1g · Fat 40g

PANCAKE BATTER:
¾ small banana
22g oats
3 eggs
2 egg whites
Pinch of salt
½ teaspoon vanilla extract
½ teaspoon ground cinnamon or cardamom
1 tablespoon honey

PLUS:
10g almonds
15g dark chocolate, min. 70% cocoa
15g butter
5–7 berries

TO GO WITH IT:
100g sugar snap peas
Place all the ingredients for the pancake batter in a blender.
Blend until smooth, then allow to rest for 10–15 minutes.
Chop the almonds and chocolate into nibs.
Melt a little butter in a pan and drop the batter on in blobs.
When they have begun to set, add a berry to the middle of each
one. Turn them over when the batter has set completely to cook
the other side.
Arrange the pancakes with a sprinkling of chocolate and almond
nibs on top.
Serve the peas in a bowl on the side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

All of the pancakes, with chocolate and almond nibs. One
handful of sugar snap peas on the side.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Sugar snap peas

HANDFUL 3: Egg, egg whites

HANDFUL 4: Banana, oats, berries

FAT: Almonds, butter, dark chocolate

FLAVOURINGS: Salt, vanilla extract, cinnamon or cardamom,

honey

Use calorie-free sweetener instead of honey, if you want to

TIP

avoid added sugar.

Tuna fishcakes with rye
PREPARATION TIME: about 30 minutes

Energy 668kcal · Protein 40g · Carbohydrate 53g · Dietary

bre 9.9g · Fat 31g

TUNA FISHCAKES:
60g sweet potato, diced
1 can of tuna (about 120g when drained)
1 egg white
1 small garlic clove, crushed
Pinch of chilli akes
1 tablespoon chopped parsley
1 tablespoon chopped dill
½ teaspoon salt
2 tablespoons breadcrumbs
1 tablespoon olive oil

SALAD:
1 spring onion, sliced
¼ red onion, diced
¼ yellow pepper, diced
25g mixed baby lettuce leaves
2 tablespoons crème fraîche, max. 9% fat

PLUS:
1½ slices of rye bread
15g mayonnaise
Boil the sweet potato in lightly salted water for about 20 minutes.
Drain and mash the sweet potato. Mix with the tuna, egg white,
garlic, chilli, parsley, dill and salt. Form into patties and press
them lightly into the breadcrumbs.
Heat the tablespoon of olive oil in a frying pan and fry the
shcakes.
Make a salad with the spring onion, red onion, pepper and
lettuce and arrange it on a plate.
Serve the crème fraîche in a small bowl on the side.
Spread the mayonnaise on the rye bread and serve it with the
tuna shcakes and salad.

WHAT YOU SHOULD HAVE ON YOUR PLATE

One large handful of tuna shcakes, one handful of mixed salad
and two tablespoons of crème fraîche. One handful of rye bread
with mayonnaise.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Sweet potato, lettuce, spring onion, red onion,

pepper
HANDFUL 3: Tuna, egg white

HANDFUL 4: Breadcrumbs, rye bread

FAT: Olive oil, mayonnaise

DAIRY DRESSING: Crème fraîche

FLAVOURINGS: Garlic, chilli akes, parsley, dill, salt

You can use salmon, cod or other types of fresh sh instead of

TIP

tuna.
Baked sweet potato with
chickpeas
PREPARATION TIME, INCLUDING BAKING TIME: about 1 hour 20 minutes

Energy 677kcal · Protein 19g · Carbohydrate 57g · Dietary

bre 14.6g · Fat 39g

1 large sweet potato

¼ onion
1 garlic clove
¼ red chilli
½ yellow pepper
1 tablespoon olive oil
½ teaspoon ground cumin
½ teaspoon paprika
90g canned chickpeas (drained weight)
½ vegetable stock cube dissolved in 50ml boiling water
1 tablespoon lemon juice
1 teaspoon clear honey
½ avocado
60g salad cheese, such as Feta, cubed, max. 17% fat

DILL DRESSING:
2 tablespoons chopped dill
2 tablespoons crème fraîche, max. 9% fat
Salt and pepper, to taste

PLUS:
Dill, to garnish
Wrap the potato in foil and bake for an hour in an oven
preheated to 200ºC, Gas Mark 6.
Finely chop the onion, garlic and chilli. Dice the pepper.
Heat the olive oil in a hot frying pan and fry the cumin, paprika
and chilli for 30 seconds, then add the onion, garlic and pepper.
Add the chickpeas after about 3 minutes. Let them fry for a
further minute, then add the stock. Allow to simmer for a few
minutes and turn off the heat.
Combine the lemon juice and honey. Cut the avocado into slices
and toss in the lemon and honey mix.
Stir the dill into the crème fraîche. Season with salt and pepper.
Unwrap the sweet potato and cut a slit in the top lengthways.
Squeeze the potato gently to open it up. Scrape out most of the
esh and mix it with the chickpea mixture. Add the cheese and
mix until well combined. Fill the potato generously with the
chickpea mixture, then place it under the grill for 3–5 minutes.
Serve with the avocado and dill dressing on top. Garnish with
dill.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A lled sweet potato with avocado and dill dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Sweet potato, onion, pepper

HANDFUL 3: Chickpeas, cheese

FAT: Olive oil, avocado

DAIRY DRESSING: Crème fraîche

FLAVOURINGS: Garlic, chilli, cumin, paprika, vegetable stock,

lemon juice, honey, dill, salt, pepper

TIPIf you substitute tofu and soya cream for the cheese and
crème fraîche, you have a vegan meal.
Breakfast plate with cottage
cheese
PREPARATION TIME: about 15 minutes

Energy 703kcal · Protein 41g · Carbohydrate 47g · Dietary

bre 8.9g · Fat 37g

70g radishes
70g watermelon

YOGURT IN A GLASS:
100ml natural yogurt
15g sun ower seeds
1 teaspoon clear honey

CRISPBREAD WITH TOPPING:

½ avocado
1 tablespoon lemon juice
60g air-dried ham
100g cottage cheese, max. 4.5% fat
3 pieces of crispbread
Fresh thyme and black pepper, to garnish
Clean the radishes but leave the tops on.
Cut the watermelon into slices.
Pour the yogurt into a glass or bowl and top with sun ower
seeds and honey.
Slice the avocado and sprinkle with the lemon juice.
Divide the ham, avocado and cottage cheese between the pieces
of crispbread.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Half a handful of radishes and just under half a handful of
melon. A portion of yogurt with topping and a crispbread with
ham, avocado and cottage cheese.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Radishes

HANDFUL 3: Ham, cottage cheese

HANDFUL 4: Watermelon, crispbread

FAT: Sun ower seeds, avocado

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Honey, lemon juice, thyme, black pepper

TIP You can use a tablespoon of raisins instead of honey.

TIP You can toast the sun ower seeds in a hot pan.
Caesar salad with croutons
PREPARATION TIME: about 20 minutes

Energy 699kcal · Protein 57g · Carbohydrate 38g · Dietary

bre 6.8g · Fat 33g

CAESAR DRESSING:
50ml natural yogurt
1 egg yolk
½ garlic clove, crushed
½ teaspoon salt
2 tablespoons white wine vinegar
1 anchovy llet (optional)

PLUS:
2 Little Gem lettuces
1 tablespoon olive oil
1½ slices of bread, preferably wholemeal
Pinch of salt
1 roasted chicken breast (170g), sliced
25g Parmesan cheese, shaved
Pepper, to taste
Whisk the yogurt, egg yolk, garlic, salt and white wine vinegar
together to make the dressing. Mash the anchovy llet, if using,
and stir it into the dressing.
Remove and discard the outer leaves of the lettuces and rinse.
Cut one lettuce in half and brush the cut surface with a little
olive oil. Fry the cut surfaces for 1–2 minutes in a hot frying pan.
Brush the bread on both sides with the remaining olive oil,
season with a pinch of salt and sauté in a hot pan until crisp on
both sides.
Roughly tear the leaves from the second lettuce and spread them
out on a plate.
Cut the bread into cubes and scatter the croutons over the
lettuce. Place the fried pieces of lettuce on top. Equally arrange
the chicken, Caesar dressing and Parmesan on top and season
with pepper.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Three or four handfuls of fried Caesar salad with dressing and
Parmesan.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Lettuce

HANDFUL 3: Chicken breast, anchovy

HANDFUL 4: Bread

FAT: Egg yolk, olive oil, Parmesan

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Garlic, salt, white wine vinegar, pepper

TIP You can also buy ready-made Caesar salad dressing

Baked salmon with lemon
dressing
PREPARATION TIME: about 20 minutes

Energy 779kcal · Protein 41g · Carbohydrate 37g · Dietary

bre 6.2g · Fat 51g

BAKED SALMON:
170g salmon
Pinch of coarse salt
½ garlic clove, crushed
1 lemon, sliced

LEMON DRESSING:
30g mayonnaise
60ml natural yogurt
2 teaspoons lemon juice
Pinch of salt

TO GO WITH IT:
150g new potatoes
50g courgette
75g carrot
50g red pepper
1 teaspoon olive oil
Red basil, to garnish
Season the salmon with the salt and garlic. Place the lemon
slices in the bottom of an ovenproof dish. Place the salmon on
top.
Bake the salmon in an oven preheated to 200ºC, Gas Mark 6 for
about 20 minutes until tender.
Boil the potatoes.
Stir the mayonnaise, yogurt, lemon juice and salt together to
make a dressing.
Cut the courgette, carrot and pepper into batons. Stir-fry them in
the olive oil.
Serve the salmon with the potatoes, lemon dressing and stir-fried
vegetables. Garnish with red basil.

WHAT YOU SHOULD HAVE ON YOUR PLATE

One handful of salmon, one to two handfuls of vegetables, one
handful of potatoes and about 100ml lemon dressing.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Courgette, carrot, pepper

HANDFUL 3: Salmon

HANDFUL 4: Potato

FAT: Mayonnaise, olive oil

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Salt, garlic, lemon juice, red basil

TIPInstead of the sauce, you can use 2–3 large tablespoons of

ready-made hollandaise sauce.
Ham on toast
PREPARATION TIME: about 15 minutes

Energy 672kcal · Protein 47g · Carbohydrate 33g · Dietary

bre 9.3g · Fat 38g

80g frozen edamame beans 1 tomato

½ onion
80g ham
1–2 teaspoons butter
1 slice of bread, preferably wholemeal
1 teaspoon mustard
2 slices of cheese, min. 18% fat
1 egg
1 tablespoon lemon juice
1 teaspoon olive oil
Salt and pepper, to taste
A few lettuce leaves, to garnish
Soak the edamame beans in boiling water for 30 seconds and
drain. Cut the tomato and onion into slices. Fry the ham, onion
and edamame beans in butter in a large, non-stick pan.
Toast the bread. Spread with the mustard. Lay the onion and
ham on it and place the cheese on top. Place the toast in the pan
until the cheese begins to melt. Fry an egg beside the toast in a
teaspoon of butter.
Place the edamame beans in a small bowl and toss them in
lemon juice and olive oil. Season with salt and pepper.
Arrange the tomato slices on top of the toast. Finish with the
fried egg on top. Garnish with a few lettuce leaves.
WHAT YOU SHOULD HAVE ON YOUR PLATE
Ham, cheese and tomato on toast with a fried egg on top and
edamame beans on the side.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Tomato, onion, lettuce

HANDFUL 3: Edamame beans, ham, egg

HANDFUL 4: Bread

FAT: Butter, cheese, olive oil

FLAVOURINGS: Mustard, lemon juice, salt, pepper

TIP You can use chickpeas or lentils instead of edamame beans.

Little Gem lettuce wraps
PREPARATION TIME: about 15 minutes

Energy 716kcal · Protein 43g · Carbohydrate 31g · Dietary

bre 6.1g · Fat 46g

1 Little Gem lettuce

ROAST BEEF TOPPING:

25g carrot
25g yellow pepper
25g gherkins
15g mayonnaise
1 teaspoon shredded horseradish or chopped garlic
Salt and pepper, to taste
4 slices of roast beef

PRAWN TOPPING:
1 teaspoon sweet chilli sauce or paprika
15g mayonnaise
Salt and pepper, to taste
70g prawns

CHICKEN TOPPING:
15g mayonnaise
1 teaspoon mango chutney or curry powder
Salt and pepper, to taste
60g cooked chicken, diced or in strips

COTTAGE CHEESE TOPPING:

60g cottage cheese, max. 4.5% fat
25g peas
Salt and pepper, to taste

PLUS:
Fresh herbs, to garnish
100g watermelon
Separate the lettuce leaves and lay them on a plate to form four
small 'bowls'.
Cut the carrot, pepper and gherkin into matchsticks. Mix the
mayonnaise with the horseradish or garlic and season with salt
and pepper. Roll the beef slices around small piles of vegetable
matchsticks, adding a little horseradish dressing before rolling.
Place on to one lettuce bowl.
Add sweet chilli sauce or paprika to the mayonnaise and season
with salt and pepper. Place the prawns with the dressing on to
another lettuce bowl.
Mix the mayonnaise with the mango chutney and season with
salt and pepper. Place the chicken with the dressing on to a
lettuce bowl.
Fill the nal bowl with cottage cheese and peas. Season with
salt, pepper and fresh herbs. Serve the watermelon on the side.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Four lettuce bowls with toppings. Watermelon on the side.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

Lettuce, carrot, pepper, gherkin, peas

HANDFUL 1 (+2):

HANDFUL 3: Roast beef, prawns, chicken, cottage cheese

HANDFUL 4: Watermelon
 FAT:Mayonnaise
FLAVOURINGS: Horseradish or garlic, salt, pepper, chilli sauce,

mango chutney or curry powder, herbs

TIPYou can use up all your leftovers for this recipe. Garnish with
lots of fresh herbs.
Homemade burger
PREPARATION TIME: about 25 minutes

Energy 764kcal · Protein 50g · Carbohydrate 60g · Dietary

bre 7.6g · Fat 33g

CUCUMBER SALAD:
¼ cucumber or 1 baby cucumber
2 tablespoons white wine vinegar
½ teaspoon sugar
Salt and pepper, to taste

BURGER FILLING:
2 slices of tomato
2 slices of red onion
50g red cabbage or other type of cabbage
150g minced beef, max. 7% fat
1 bacon rasher
1 slice of cheese, min. 18% fat
1 small burger bun, about 80–90g, preferably wholemeal
15g mayonnaise

CREME FRAICHE DRESSING:

1 tablespoon crème fraîche, max. 9% fat
1 tablespoon tomato ketchup
½ teaspoon paprika
Shred the cucumber into long, thin strips and place them in a
bowl of boiling water for about 10 minutes.
Slice the tomato and onion.
Shred the red cabbage very nely – use a mandoline if you have
one, but take care not to cut your ngers.
Form the meat into a large, at patty with your hands. Fry the
bacon in a non-stick pan, and when it is cooked, fry the beef
patty in the same pan over a high heat for a couple of minutes on
each side. Drain the bacon on kitchen paper.
Place the cheese on the beef patty.
Drain the cucumber thoroughly in a sieve. Mix the white wine
vinegar, sugar, salt and pepper, and toss the cucumber in the
marinade.
Warm the burger bun. Mix all of the ingredients for the crème
fraîche dressing.
Spread crème fraîche dressing on the bottom half of the burger
bun and spread mayonnaise on the top half. Place the cabbage
on the bottom half, followed by the patty, then tomato and onion
slices and nally the cucumber salad and bacon rasher.

WHAT YOU SHOULD HAVE ON YOUR PLATE

A burger.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Cucumber, tomato, red onion, red cabbage

HANDFUL 3: Beef, bacon

HANDFUL 4: Burger bun

FAT: Mayonnaise, cheese

DAIRY DRESSING: Crème fraîche

FLAVOURINGS: White wine vinegar, sugar, salt, pepper, tomato

ketchup, paprika
 This is easy to serve at a party, as you can do everything in
TIP

advance. Your guests can assemble the burgers themselves.

Barbecue enthusiast? Add a little barbecue spice to the patty
TIP

and give it a few minutes on a hot barbecue.

TIPMissing chips? If you eat half a meal-box at breakfast and half
a meal-box at lunch, you will have room for a couple of handfuls
of chips with your burger!
Bacon and egg
PREPARATION TIME: about 15 minutes

Energy 748kcal · Protein 43g · Carbohydrate 67g · Dietary

bre 23.5g · Fat29g

2 bacon rashers
200g mushrooms
1 tomato
2 eggs
1 teaspoon butter
Salt and pepper, to taste

BEANS ON TOAST:
½ can of baked beans (210g)
1 slice of bread, preferably wholemeal

YOGURT IN A GLASS:
100ml natural yogurt
5g hazelnuts
50g raspberries
Sage or other herbs, to garnish
Fry the bacon until crisp in a non-stick frying pan. Place it on
kitchen paper to soak up the excess grease.
Quarter the mushrooms and fry in the same pan, until they
darken. Thickly slice the tomato. Let the mushrooms rest at one
side of the pan while you fry the tomato and egg in butter on the
other side. Season with salt and pepper.
Heat the baked beans in a small saucepan or in the microwave.
Toast the bread.
Pour the yogurt into a glass or a bowl. Cut the hazelnuts in half
and sprinkle them over the yogurt with the raspberries.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Two handfuls of tomato and mushroom, two bacon rashers, two
fried eggs, baked beans on toast and a portion of yogurt with
nuts and raspberries.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2): Mushrooms, tomato

HANDFUL 3: Bacon, eggs, baked beans

HANDFUL 4: Bread, raspberries

FAT: Butter, hazelnuts

DAIRY PRODUCT: Yogurt

FLAVOURINGS: Salt, pepper, sage or other herbs

TIPNot keen on baked beans? Have an extra fried egg or two

instead.
TIP Try toasting the hazelnuts to get more avour from them. A
little pinch of salt gives the taste an extra edge.
TIP You could add 20g olives to this meal.
Spinach, egg and chicken wrap
PREPARATION TIME: about 15 minutes

Energy 738kcal · Protein 55g · Carbohydrate 40g · Dietary

bre 7.4g · Fat 38g

SCRAMBLED EGG:
2 eggs
1 egg white
1 tablespoon whipping cream (38% fat)
Salt and pepper, to taste

PLUS:
1 large tortilla, about 70g, preferably wholemeal
40g cream cheese, min. 18% fat
25g fresh spinach
100g cherry tomatoes, halved
100g cooked chicken, cubed
15g pine nuts
Whisk the eggs, egg white and cream together. Season with salt
and pepper.
Pour the egg on to a hot pan and cook, stirring a little every now
and then, until it has set. Take the pan off the heat.
Spread the cream cheese on to the tortilla and scatter the
spinach leaves on top.
Top with the scrambled egg, cherry tomatoes, chicken and pine
nuts. You can toast the pine nuts if you like.
WHAT YOU SHOULD HAVE ON YOUR PLATE
A tortilla wrap with two tablespoons of cream cheese, one
handful of vegetables, a portion of scrambled egg, half a handful
of chicken and a tablespoon of pine nuts.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Spinach, cherry tomatoes

HANDFUL 3: Chicken, egg, egg white

HANDFUL 4: Tortilla wrap

FAT: Cream cheese, pine nuts, cream

FLAVOURINGS: Salt, pepper

Add a good sprinkling of fresh herbs to the wrap, such as

TIP

chives or basil.
Stir-fried duck breast
PREPARATION TIME: about 25 minutes

Energy 722kcal · Protein 52g · Carbohydrate 58g · Dietary bre

7.7g · Fat 30g

STIR-FRY:
185g duck breast, thinly sliced
1 tablespoon olive oil
100g oyster mushrooms
100g broccoli
2 spring onions
½ garlic clove, thinly sliced
¼ chilli, thinly sliced
1cm fresh root ginger, thinly sliced
50g bean sprouts
1 tablespoon teriyaki sauce
1 teaspoon chicken stock powder
100–200ml water
15g cashew nuts

TO GO WITH IT:
40g glass noodles
Brown the duck well in olive oil in a hot wok. Remove from the
pan and set aside.
Cut the mushrooms, broccoli and spring onions into small pieces
and brown them quickly on all sides.
Add the garlic, chilli and ginger with the bean sprouts, teriyaki
sauce, stock powder and water. Return the duck to the wok and
heat through thoroughly.
Toast the cashew nuts and sprinkle them over the dish.
Boil the glass noodles in lightly salted water and serve them with
the stir fry.

WHAT YOU SHOULD HAVE ON YOUR PLATE

Three handfuls of stir fry and one handful of glass noodles.

HOW IT IS DIVIDED IN THE SCANDI SENSE MEAL-BOX

HANDFUL 1 (+2):Oyster mushrooms, broccoli, spring onions,

bean sprouts
HANDFUL 3: Duck breast

HANDFUL 4: Glass noodles

FAT: Olive oil, cashew nuts

FLAVOURINGS: Garlic, chilli, ginger, teriyaki sauce, stock powder

Thicken the sauce with a little corn our dissolved in cold

TIP

water.
TIP You can use turkey or chicken instead of duck.
Combine the glass noodles with the stir fry while it is still in the
TIP

wok.
 Men's daily diet plan
For those who want to plan
Completed nine-day diet plan.

Handful 1 (+2):

Vegetables.
The bracketed (+2) means you can choose to
have two handfuls of vegetables, but one is
enough.

Handful 3:

Protein from meat, sh, eggs, poultry, low-fat

cheese, pulses etc.

Handful 4:

Carbohydrates/starch from bread, pasta, rice,

potatoes etc. as well as fruit.

Fat:

A tablespoonful of fat weighs 10–30g,

depending on how energy-packed the food
item is. A tablespoonful of butter weighs
about 10g, and a tablespoonful of avocado
weighs about 30g.
 Dairy product:

Milk and cultured milk products up to 3.5%

fat and 5g sugar per 100g.

Dairy dressing:

Dairy products with up to 9% fat.

Flavourings:

Spices, seasonings, herbs and indulgences

used in small amounts to add avour to the
food.
REMEMBER!

Twice a day, your plate should contain a combination of the

most important elements in the diet: VEGETABLES,
PROTEIN, STARCH/FRUIT AND FAT.
 1 (+2)
Vegetables are a fantastic source of lling dietary
bre and important vitamins, minerals and
antioxidants. You should prioritize coarse brous
vegetables (marked with *) because they contain
more dietary bre than ne vegetables, such as
cucumber and tomato. Raw vegetables are tasty,
but be careful with quantities if you aren’t used to
eating them. Too many raw vegetables can cause
digestive discomfort and wind whereas cooked
vegetables are often slightly easier to digest. Root
vegetables can easily be eaten in a weight loss
programme as part of a varied diet. You can
choose whether to settle for just one handful of
vegetables per meal or whether to have two.

Quantity

One to two handfuls of vegetables correspond to

100–250g.
· Artichoke*
· Asparagus – green/white
· Aubergine*
· Bamboo shoots, raw
· Bean sprouts
· Beetroot*
· Broccoli*
· Brussel sprouts*
· Butternut squash
· Cabbage*
· Carrot*
· Cauli ower*
· Celeriac*
· Celery
· Chanterelle mushrooms*
· Chicory
· Chilli – all kinds
· Chinese cabbage
· Chinese radish/daikon
· Courgette
· Cucumber
· Fennel*
· Garlic*
· Green beans*
· Green peas*
· Hamburg parsley*
· Jalapeños
· Jerusalem artichoke*
· Kale*
· Kohlrabi*
· Leeks*
· Lettuce – all kinds (including iceberg and butterhead)
· Mung beans
· Mushrooms – all kinds
· Onions* – all kinds
· Parsnip*
· Peppers – all kinds
· Pointed cabbage*
· Pumpkin – all kinds of edible pumpkin
· Radishes – all kinds
· Red cabbage*
· Rhubarb*
· Romaine lettuce*
· Rocket
· Savoy cabbage*
· Salsify*
· Seaweed*
· Spinach*
· Spring onions*
· Sugar snap peas*
· Sun-dried tomato
· Sweet potato*
· Tomatoes – all kinds (including canned chopped tomatoes)
· Turnip*

* Coarse brous vegetables

 3
Proteins are important building blocks for the
body, especially when losing weight, as they make
you feel full and help to maintain muscle tissue so
that you primarily lose fat.

MEAT FROM FOUR-LEGGED ANIMALS AND POULTRY

Varying your protein is important. Try to get

different kinds into your meals over the course of
the week. It is a good idea to restrict red meat to
two or three times a week.

Quantity

A handful of meat is generally about 100–200g.

· Beef, pork and lamb
· Chicken, turkey and other poultry
· Deer, pheasant, rabbit, duck and similar

PROCESSED MEAT INCLUDING SAUSAGES, PATES, HAM AND SALAMI

When meat is processed, the risk of accumulating

chemical substances increases, which can, for
example, become carcinogenic. Processed meat
products should therefore only be eaten a few
times a week. Choose organic products and go for
sausages with a high meat content.
Quantity

Don’t eat more processed meat than can cover

your palm in a thin layer. For example, 1–2
sausages, 1–2 tablespoons of pâté or 2–3 slices of
ham, salami or bacon. Use your common sense.
Supplement this type of meat with another form of
protein, such as half a handful of sh or pulses.
· Bacon
· Black pudding
· Liver sausage
· Meatballs with a long shelf life
· Pâté – all kinds
· Processed ham – all kinds
· Salami
· Sausages – all kinds (including Cumberland)
· Terrine

FISH AND SHELLFISH

All marine animals are a healthy source of protein.

Fish, especially the oily ones, are rich in important
omega-3 fatty acids and vitamin D.

Quantity

A handful of sh or shell sh corresponds to 100–

200g.
· Caviar and other sh eggs (including roe)
· Crab
· Lean sh such as cod, plaice and ounder
· Lobster
· Mussels
· Oily sh such as halibut, salmon, mackerel and herring
· Oysters
· Prawns
· Fishcakes
· Kippers
· Mackerel in tomato sauce
· Peppered mackerel, in water or oil
· Sardines
· Snails (not exactly shell sh, but they do have shells!)
· Tuna, in water or oil

EGGS

Eggs are a fantastic source of nutrition because

they contain many of the essential nutrients we
need. Egg white is pure protein! You can greatly
increase your protein intake by including two egg
whites and two whole eggs in a meal. Contrary to
popular belief, eggs alone don't raise cholesterol
so you can enjoy them with peace of mind. You
could combine egg with another source of protein,
for example, have an egg and a small handful of
prawns for a main meal. In this way, you distribute
your protein allowance across the categories.

Quantity

About 2–3 eggs count as a handful.

LOW-FAT CHEESE (MAX 17% FAT)

Use your common sense. The more fat the cheese

contains, the smaller the handful you should eat.
For example, very few people eat low-fat cream
cheese in large quantities, but you can easily pep
up a piece of chicken breast with 1–2 tablespoons
of low-fat cream cheese.

Quantity

A handful of low-fat cheese corresponds to 80–

100g.
· All kinds of low-fat cheese
· Brie
· Cheese spread
· Cottage cheese (1.5–4.5% fat)
· Fromage frais
· Grated cheese
· Quark
· Ricotta
· Salad cheese, such as Feta
· Smoked curd cheese (1–10% fat)

PULSES

Pulses contain vegetable protein and are similar to

vegetables in that they also contain carbohydrate
in the form of starch. If you are a vegetarian, you
should eat a wide selection of vegetables and
pulses, preferably supplemented by dairy
products.

Vegetable proteins aren’t as valuable for the body

as animal proteins, but they are a good
supplement in a varied diet. Choose pulses that
are frozen, canned or dried. The dried versions
often have to be soaked overnight and then boiled.
Edamame beans can be bought frozen and cooked
in boiling water in a few minutes. They are
available both in their shells and pre-shelled.

It is ne to brighten up your salad with half a

handful of pulses to increase the protein content of
your meal – on top of a handful of meat or sh.
Quantity

A handful of pulses corresponds to 150–250g.

· Baked beans
· Black beans
· Butter beans
· Chickpeas
· Lentils – all kinds
· Mixed beans
· Red kidney beans
· Soya beans (including edamame)
· Tofu
· White beans

PROTEIN POWDER

For most people, it is entirely unnecessary to eat

protein powder. If you eat a varied diet according
to the principles of Scandi Sense, you will get all
the protein your body needs. However, one of the
day’s three meals could be replaced by a protein
shake or similar.

Quantity

One scoop of protein powder (typically 25–40g)

corresponds to about one third to a half of Handful
3.
 4
This handful includes a range of carbohydrate
foods.

Handful 4 can include both starch and fruit. You

can combine the two groups by, for example,
eating half a slice of bread and half a handful of
fruit – use your common sense. The only person
you cheat by eating more than a handful is
yourself.

BREAKFAST CEREALS

Choose products with no more than 13g of sugar

per 100g. You can easily create a homemade
muesli with honey and dried fruit, but don’t use so
much that the muesli becomes very sweet.

Quantity

A handful of breakfast cereals corresponds to 35g

for a woman and 50g for a man.
· Barley meal or rolled barley akes
· Corn akes
· Mixed rolled akes (for example, three or ve grain mixes)
· Oatmeal or rolled oats
· Rolled spelt akes
· Rolled wheat akes
· Rye meal or rolled rye akes
· Weetabix

LOOK AT THE PRODUCT'S NUTRITIONAL INFORMATION AND GO FOR THE

FOLLOWING:

FAT:No more than 7g per 100g

TOTAL SUGARS: No more than 13g per 100g

SODIUM: No more than 0.5g per 100g

DIETARY FIBRE: At least 6g per 100g

BREAD PRODUCTS

Bread contains large quantities of starch – and

starch is sugar molecules. In other words, when
you eat bread, you are also eating sugar! Always
choose a wholemeal option, but be aware that
even with wholemeal, you can’t eat as much as
you like. All bread affects blood sugar levels, no
matter how coarse-grained it is.

Wholemeal products contain just as many calories

as processed bread products, but the bre in
wholemeal products makes you feel fuller and
helps blood sugar levels to stabilize. Look for the
wholemeal logo on packaging. Wholemeal refers
to whole grains, crushed grains and wholemeal
 our. Wholemeal our must contain at least 6g of
dietary bre per 100g.

Quantity

One handful corresponds to 1 slice of bread, 1

small roll, half a large roll or 2–3 slices of
crispbread (because they are so thin and light).
· Baguette
· Bread rolls
· Crispbread
· Hot dog rolls
· Pastry dough (including lo)
· Pita bread
· Pizza dough
· Rolls
· Rye bread
· Sliced bread
· Tacos shells and similar products made from corn our
· Tortilla wraps
· White loaves

Note: Stone Age bread is a Nordic bread product

baked without our but with seeds, nuts, eggs and
olive oil. The bread therefore contains fewer
carbohydrates than bread baked with our. On the
other hand, it contains a lot of fat and protein. A
thin slice counts as two tablespoons of fat in the
Scandi Sense model, because it consists primarily
of fat. A slice of Stone Age bread can be delicious,
but in general hold back on the quantity because
it contains a lot of calories.

OTHER STARCH PRODUCTS

· Bulgur wheat
· Corn
· Couscous
· Durum wheat
· Farro, kamut and einkorn wheat
· Flour (preferably wholemeal)
· Pearl barley, pearl rye and pearl spelt
· Potatoes
· Quinoa
· Rice – all kinds, including brown, wholegrain and wild
· Whole spelt
· Whole wheat (including cracked)
· Wholemeal pasta (penne, lasagne, fusilli, spaghetti, etc.)

The size of a handful varies from person to

TIP:

person, but it tends to correspond to energy

requirements. For a small woman, 30g bread will
easily be enough. 60g will suit a tall woman and
up to 90g bread will satisfy most men.
FLOUR SUBSTITUTES

A number of our substitutes appear in sugar-free

or gluten-free recipes, as well as low-carb diet
recipes. Some of these products also have a high
protein content. You are welcome to eat bread and
cakes baked with these products instead of
products baked with wheat our, as long as you
comply with the Sense Meal-Box Model. There is
only one way forward in this, and that is to try
them, and use your taste buds to nd the ones that
you like.

Note that there is a difference in where in the

meal-box the different kinds of our belong.
COUNTS AS HANDFUL 3

· Low-fat almond our with a high protein content (min. 40%)

· Chickpea our
· Coconut our ( ne), also known as coconut bres (contains up to
61% bre and is very absorbent)
· Pea our
· Peanut our
· Sesame our, has a salty taste and a high protein content (min.
40%)

COUNTS AS HANDFUL 4

· Amaranth our
· Oat bran
· Quinoa our
· Tapioca our
· Wheat bran

COUNTS AS FAT

· Almond our
· Coconut our (coarse) – can be ground to a ne our

FRUIT

Fruit adds colour to your plate, as well as lots of

bene cial vitamins, minerals and dietary bre, but
some fruits also contain a lot of sugar. Choose
those with low- to medium-sugar content, and eat
the fruit instead of drinking it in juice form, so that
it doesn't lose its dietary bre. If you are very fond
of fruit juice, you can dilute it with vegetable juice.

Use the very sweet fruits to replace sweeteners.

Fruits with a high-sugar content such as mangoes
and bananas are good for smoothies. Mix fruit in
with your salads, or liven up a cheese sandwich
with fruit and vegetables. If you eat dried fruit, be
aware that two dates or a small box of raisins are
equivalent in energy to one apple. So choose small
handfuls of dried fruit.

Quantity

A handful of fruit will be around 100–150g. Eat up

to a handful per meal-box. One handful could be:
· 1 large fruit
· 1–2 small fruits such as mandarins, plums or similar
· 100g berries
· 1–2 fresh dates, gs, prunes or similar

LOW-SUGAR CONTENT

· Lemons
· Limes
· Raspberries
· Blackberries
· Gooseberries
· Cranberries

LOW- TO MEDIUM- SUGAR CONTENT

· Strawberries
· Pomelo
· Papaya
· Melon – all kinds
· Peaches
· Nectarines
· Blueberries
· Apples
· Apricots
· Grapefruit

HIGH-SUGAR CONTENT

· Plums
· Oranges
· Kiwifruit
· Pears
· Pineapple

VERY HIGH-SUGAR CONTENT

· Clementines
· Mandarins
· Cherries
· Grapes
· Pomegranates
· Mangoes
· Fresh gs
· Bananas
· Fresh dates
· Prunes
· Dried fruit such as dates, gs, raisins, cranberries, blueberries
and mulberries

LOW- TO MEDIUM- SUGAR CONTENT

· Strawberries
· Pomelo
· Papaya
· Melon – all kinds
· Peaches
· Nectarines
· Blueberries
· Apples
· Apricots
· Grapefruit

HIGH-SUGAR CONTENT

· Plums
· Oranges
· Kiwifruit
· Pears
· Pineapple

VERY HIGH-SUGAR CONTENT

· Clementines
· Mandarins
· Cherries
· Grapes
· Pomegranates
· Mangoes
· Fresh gs
· Bananas
· Fresh dates
· Prunes
· Dried fruit such as dates, gs, raisins, cranberries, blueberries
and mulberries
Quantity

If you use concentrated fats such as butter, oil and

mayonnaise, measure with a level tablespoon.
When it comes to less concentrated fats such as
nuts, avocado, crème fraîche or cheese, you can
use a heaped tablespoon.

A tablespoon of fat varies from 10–30g, depending

on how energy-packed the food item is. A
tablespoon of butter weighs about 10g, and a
tablespoon of avocado weighs about 30g.

BUTTER, COCONUT OIL AND MIXED OIL PRODUCTS

Ideally use organic butter, and avoid deep-frying,

because trans fatty acids can form from intense
heating over a long period of time. Trans fatty
acids are processed fats that are incredibly bad for
your body.
· Aioli
· Butter
· Cocoa butter
· Coconut oil
· Mayonnaise
· Palm kernel oil
· Spreadable butter/plant oil mixes
OILS

A diet with a lot of omega-6 (compared to omega-

3) may upset the body’s natural processes. So use
an oil with a good fatty acid composition.

OILS WITH A GOOD FATTY ACID COMPOSITION

· Almond oil
· Arctic-D Cod Liver Oil and similar sh oils
· Avocado oil
· Extra virgin olive oil
· Flaxseed oil
· Hazelnut oil
· Rapeseed oil
· Walnut oil

OILS WITH A HIGH OMEGA-6 CONTENT

· Corn oil
· Grapeseed oil
· Peanut oil
· Sesame oil
· Soybean oil
· Sun ower oil
· Thistle/saf ower oil

FAT FOR FRYING

Fat used for frying still counts as your 1–3
tablespoons per meal-box. Assess how much you
use for frying and how much extra fat you then
have available in your meal-box.
· Butter
· Coconut oil
· Duck fat
· Ghee (clari ed butter)
· Goose fat
· Lard
· Olive oil
· Rapeseed oil

SAUCES, DRESSINGS AND DIPS

Keep in mind that shop-bought sauces and

dressings often contain sugar and a lot of
additives.
· Fatty dressings
· Fatty sauces, such as béarnaise, hollandaise, cream and butter
sauces
· Hummus
· Pesto
· Tapenade
· Tartare sauce

FATTY SALADS

You can nd an array of ready-made ‘salads’

comprising different vegetables, meat, sh or
poultry. These salads are often high in fat
(generally containing 65–90%) fat and should
therefore be considered as an energy source under
the fat group. They are processed with a long shelf
life.

An alternative would be to use natural foods with

an added drop of mayonnaise and a sprinkle of
spices.
· Chicken salad
· Cucumber and radish salad
· Tuna salad
· Mackerel salad
· Prawn salad

CREAM, CREME FRAICHE AND HIGH-FAT CHEESE

The motto here is: good, in moderation! Use cream
to add extra avour to your vegetables or a tasty
sauce. Use crème fraîche for soups or as a basis for
a delicious dressing. Use high-fat cheese as a
avouring for salads or as topping on meat dishes.

Quantity

A tablespoon of high-fat cheese, cream or crème

fraîche is about 20–25g.
· Crème fraîche (18% fat)
· Crème fraîche (38% fat)
· Cream (whipping cream and cooking cream with a fat content of
10% or more)
· Greek yogurt (10% fat)

HIGH-FAT CHEESES (18–45% FAT)

· All kinds of high-fat cheese

· Brie
· Camembert
· Cheddar
· Cheese spread
· Cream cheese
· Danish Blue
· Emmental
· Feta
· Gorgonzola
· Gouda
· Halloumi
· Mascarpone
· Mozzarella
· Parmesan
· Philadelphia
· Roquefort

NUTS AND SEEDS

Nuts and seeds contain a lot of fat. Nuts are a

great food for people who want to gain weight, as
you can quickly absorb a lot of energy from a
small quantity. Nuts, kernels and seeds give
avour and bite to salads.

Quantity

A tablespoon of nuts weights about 15g.

· Almonds
· Blue and white poppy seeds
· Brazil nuts
· Cashew nuts
· Chia seeds
· Fennel seeds
· Flaxseeds
· Hazelnuts
· Macadamia nuts
· Nigella seeds
· Peanuts (and peanut butter)
· Pecan nuts
· Pine nuts
· Pistachio nuts
· Pumpkin seeds
· Sesame seeds
· Sun ower seeds
· Tahini
· Walnuts

FATTY FRUITS

Avocado is a fruit, but is mostly served as a

vegetable because it isn’t sweet. It is very
nutritious and contains a lot of fat and dietary
bre. Coconuts are fun to crack and a tasty
alternative to weekend sweets for children, or as a
small snack. They also contain lots of dietary bre.

Quantity

A tablespoon of fatty fruit weighs 25–40g. Three

heaped tablespoons of avocado works out as about
half a large avocado.
· Avocado
· Coconut milk (the high-fat version – for the light version see
opposite)
· Fresh coconut
· Olives
DARK CHOCOLATE PRODUCTS

Chocolate contains a number of substances that

can be bene cial to both body and soul. Go for
dark chocolate with at least 70 per cent cocoa
content. The higher the cocoa percentage, the less
sugar there is. You can get 100 per cent chocolate,
which is very bitter, but tastes good with a cup of
coffee. Cocoa nibs are also bitter, but taste good
mixed with muesli or as topping on a fruit salad.

You can use dark chocolate to satisfy your desire

for sugar. But be careful: it should be enjoyed in
small quantities.

Quantity

A tablespoon of dark chocolate generally weighs

about 10g – this will be roughly one square from a
large block of chocolate.
· Cocoa nibs
· Cocoa powder (baking cocoa)
· Dark chocolate
DAIRY PRODUCTS

Quantity

300ml a day.
· Buttermilk
· Semi-skimmed milk
· Skimmed milk
· Whole milk
· Fruit yogurt with a sugar content of less than 5g per 100g
· Greek yogurt, max. 2% fat
· Natural Skyr yogurt
· Skyr products with a sugar content of less than 5g per 100g

ALTERNATIVE ‘DAIRY' PRODUCTS

Avoid dairy drinks with added sugar. If you would

like to use alternative dairy products in your
cooking or, for example, soya milk in your coffee,
you will have to feel your way forward in terms of
quantities. Alternative dairy products typically
contain more calories than ordinary milk.
· Oat milk
· Light coconut milk
· Almond milk or other nut milks
· Rice milk
· Soya milk
· Spelt milk
DAIRY DRESSINGS

Quantity

2 tablespoons per meal-box, if you like. Choose a

product with a fat content of 9 per cent or less.

SOURED DAIRY PRODUCTS SUCH AS:

· Light crème fraîche, max. 5–9% fat

· Cooking cream, max. 9% fat
· Natural yogurt, Skyr etc.
Drinks you can enjoy freely

COLD DRINKS

Be careful, don’t be taken in! Many 'light' products

do have a calorie and sugar content. Check the
nutritional information. The product should
contain only a few calories per 100ml.
· Light zzy drinks
· Light squash
· Sparkling water
· Water

HOT DRINKS

Too much coffee and tea can cause sleep problems

and hormone imbalances. However, you can buy
different types of herbal teas, which can have a
soothing effect and are therefore good for drinking
before bedtime.
· Black tea
· Coffee (including instant)
· Herbal tea and infusions
Indulgences

If you use a little sugar or honey as part of your

cooking, it is only counted as a avouring. If you
eat larger quantities from the indulgences, you
have to consider how much you need to
compensate for them in your meal-boxes. As little
as 100g milk chocolate, cake or crisps corresponds
to approximately one whole meal-box. A Big Mac
or a large milkshake ll about one meal-box each.

DIFFERENT VARIETIES OF SUGAR

· Cane sugar
· Coconut sugar
· Fruit sugar/fructose
· Grape sugar
· Honey – all kinds
· Icing sugar
· Molasses
· Muscovado sugar
· Pearl/nibbed sugar
· Rock/sugary sweets
· Soft brown sugar
· Sugar for making jam
· Sweeteners with calories
· Syrup – all kinds (including agave)
· Vanilla sugar
· White sugar

SWEETS AND CAKES

· Biscuits – all kinds (including digestive biscuits)

· Boiled sweets and lollipops
· Buttercream
· Cake mixes
· Cakes – all kinds
· Chewing gum
· Chocolate bars
· Chocolate with less than 70% cocoa content
· Danish pastries
· Doughnuts
· Fruit slices and sticks
· Ice cream and ice lollies
· Lozenges
· Macaroons
· Marmalade and jam
· Marzipan
· Meringues
· Mixed sweets (including liquorice, wine gums, marshmallow,
foam sweets etc.)
· Muesli bars
· Nougat
· Nut spreads
· Nutella
· Puddings such as blancmange, fromage frais and mousse
· Redcurrant jelly
· Rice cakes
· Snowballs (marshmallow snacks)
· Toffees
· Waf es

BREAKFAST PRODUCTS

· Fruit yogurts containing more than 5g sugar per 100g

· Breakfast pastries, such as croissants
· Breakfast cereals containing more than 13g sugar per 100g
· Muesli and granola products containing more than 13g sugar
per 100g

FAST FOOD, TAKEAWAY AND SNACKS

· Burger meals with chips, a dip and a zzy drink

· Candied nuts (and sweet nut mixes)
· Crisps – all kinds
· French fries
· Hot dogs
· Pizza (especially deep-pan)
· Popcorn
· Spring rolls

DRINKS WITH SUGAR

· Chocolate milk
· Coffee creamer
· Condensed and sweetened milk
· Elder ower cordial
· Energy drinks – all kinds
· Fizzy drinks
· Fruit juice – all kinds
· Fruit smoothies
· Hot chocolate
· Iced tea
· Squash

ALCOHOLIC DRINKS

If you like to have, for example, a glass of wine

with a meal, you don't need to compensate for it in
your meal-boxes. But use your common sense and
save wine and spirits for special occasions. Bear in
mind that you will lose weight more effectively if
you don’t drink alcohol. You can save on calories
by mixing drinks with zero calorie mixers and
avoiding very sweet drinks.
· Apple cider
· Beer
· Dessert wine, such as port, sherry, Asti Spumante, Madeira and
Sauternes
· Drinks with syrup, zzy drinks and juice
· Fizzy alcoholic drinks
· Sweet shots
· Spirits
· Vermouth and liqueurs
· White wine, red wine and champagne

The Danish Health Authority’s recommendations on alcohol:

Women: up to 7 units per week

Men: up to 14 units per week

Flavourings

When food is avoursome, you often feel full with

smaller quantities. With Scandi Sense, you can eat
as many herbs and spices as you like. This
category also includes products that can be used
freely, including raising and thickening agents.

HERBS AND SPICES

Herbs and spices are dried and powdered plants,

or parts of a plant, that are added to food to bring
out a particular taste or to add avour. Many herbs
and spices help to destroy bacteria, and some of
them aid digestion. However, people who have
trouble sleeping or suffer from bouts of sweating
should minimize consumption of spicy food as this
can aggravate restlessness and sweating. The food
should taste good and be salted only as needed.

Quantity

Herbs and spices can be used freely.

· Basil
· Bay leaves
· Capers
· Cardamom
· Cayenne
· Chilli
· Chives
· Cinnamon
· Cloves
· Coriander
· Cress
· Cumin
· Curry powder
· Dill
· Garam masala
· Garlic (including garlic powder and garlic salt)
· Ginger
· Herbes de Provence
· Honey
· Horseradish
· Juniper berries
· Lemon balm
· Liquorice powder
· Marjoram
· Mint
· Mustard powder
· Nutmeg
· Oregano
· Paprika
· Parsley
· Pepper – all kinds
· Piri piri spice
· Rosemary
· Saffron
· Sage
· Salt – all kinds
· Spice mixes, such as barbecue
· Star anise
· Sugar
· Zero-calorie sweeteners
· Tandoori spices
· Tarragon
· Thyme
· Turmeric
· Vanilla extract
· Vanilla pods
· Wasabi
· Watercress

RAISING AND THICKENING AGENTS

Quantity

All raising and thickening agents can be used

freely (but use your common sense). Psyllium husk
and potato bre, which are replacements for our,
can be used freely.
· Baking powder
· Corn our (in small quantities)
· Gelatine
· Potato bre (has a neutral taste and is very absorbent)
· Psyllium husk
· Yeast

OTHER MISCELLANEOUS FLAVOURINGS

Quantity

To be used in small quantities as needed.

· Brown sauce
· Chilli sauce
· Curry paste
· Essences and extracts
· Fish sauce
· Food colouring
· Hot sauce
· Lemon juice
· Mustard
· Sambal oelek
· Soy sauce
· Stock – all kinds
· Teriyaki sauce
· Tomato ketchup (in small quantities)
· Tomato purée
· Vinegar – all kinds (including balsamic)
· Worcestershire sauce
Index
A
alcoholic drinks 1, 2, 3, 4
almonds 1, 2
pancakes 1, 2, 3, 4
alternative dairy products
asparagus wrapped in Serrano ham 1, 2
avocados
baked sweet potato with chickpeas 1, 2, 3, 4
breakfast plate with cottage cheese 1, 2, 3, 4
quantity 1, 2
snacks 1, 2
toast with salmon and avocado cream 1, 2, 3, 4

B
bacon
bacon and egg 1, 2, 3, 4
homemade burger 1, 2, 3, 4
baked beans, bacon and egg 1, 2, 3, 4
beef
homemade burger 1, 2, 3, 4
Little Gem lettuce wraps 1, 2, 3, 4
marinated steak with mushrooms and cream 1, 2, 3, 4
roast beef wrap 1, 2, 3, 4
beer
berries
Greek yogurt with chia seeds and berries 1, 2
handfuls 1, 2
blood sugar levels 1, 2, 3
and snacks
bread
 Caesar salad with croutons 1, 2, 3, 4
choosing
products
quantity 1, 2, 3
toast with ricotta, ham and tomato 1, 2, 3, 4
toast with salmon and avocado cream 1, 2, 3, 4
tuna shcakes with rye 1, 2, 3, 4
wholemeal
breakfast 1, 2, 3
recipes
for men
for women
breakfast cereals/products 1, 2
breakfast plate with cottage cheese 1, 2, 3, 4
breakfast plate with soft-boiled egg 1, 2, 3, 4
broccoli
Buddha bowl 1, 2, 3, 4
stir-fried duck breast 1, 2, 3, 4
Buddha bowl 1, 2, 3, 4
butter 1, 2

C
Caesar salad with croutons 1, 2, 3, 4
cakes
carbohydrates see starch/fruit
cashew nuts, stir-fried duck breast 1, 2, 3, 4
cheese
baked sweet potato with chickpeas 1, 2, 3, 4
breakfast plate with cottage cheese 1, 2, 3, 4
cheesy tortilla tart 1, 2, 3, 4
cottage cheese and mango lunchbox 1, 2, 3, 4
crispbread, cream cheese and ham 1, 2
green smoothie 1, 2, 3, 4
ham on toast 1, 2, 3, 4
high-fat cheeses
homemade burger 1, 2, 3, 4
 lettuce with cottage cheese and sun ower seeds 1, 2
Little Gem lettuce wraps 1, 2, 3, 4
porridge with stuffed pepper 1, 2, 3, 4
quantity 1, 2, 3
toast with ricotta, ham and tomato 1, 2, 3, 4
chia seeds, Greek yogurt with
chia seeds and berries 1, 2
chicken
Caesar salad with croutons 1, 2, 3, 4
chicken pasta salad 1, 2, 3, 4
curried chicken and rice soup 1, 2, 3, 4
Little Gem lettuce wraps 1, 2, 3, 4
spinach, egg and chicken wrap 1, 2, 3, 4
chickpeas
baked sweet potato with chickpeas 1, 2, 3, 4
Buddha bowl 1, 2, 3, 4
falafel pita with pesto dressing 1, 2, 3, 4
chocolate
chocolate-covered walnuts 1, 2
dark chocolate products
pancakes 1, 2, 3, 4
coconuts
common sense
courgettes, spaghetti and meatballs with courgette 1, 2, 3, 4
cream
crème fraîche 1, 2, 3
crispbread, cream cheese and ham 1, 2
cucumber, homemade burger 1, 2, 3, 4
curried chicken and rice soup 1, 2, 3, 4

D
dairy dressings 1, 2, 3
daily diet plans
men
women’s
dairy products 1, 2
 alternative
daily diet plans
men
women
lling up meal-boxes
quantity 1, 2, 3
diet diary 1, 2, 3, 4
digestive system 1, 2
dining out
dips
dressings
drinks 1, 2, 3
alcoholic 1, 2, 3, 4
cold
hot
hot bouillon 1, 2, 3, 4
with sugar
duck, stir-fried duck breast 1, 2, 3, 4

E
edamame beans 1, 2
chicken pasta salad 1, 2, 3, 4
ham on toast 1, 2, 3, 4
eggs 1, 2
bacon and egg 1, 2, 3, 4
breakfast plate with soft-boiled egg 1, 2, 3, 4
egg with mayonnaise snack 1, 2
spinach, egg and chicken wrap 1, 2, 3, 4
toast with ricotta, ham and tomato 1, 2, 3, 4
exercise
and the nine-day diet plan

F
falafel pita with pesto dressing 1, 2, 3, 4
fast food
fats
bene ts of
daily diet plans
men
women
different fats
fatty fruits
for frying
high-fat cheeses
in meal-boxes 1, 2, 3, 4, 5
lling up
nuts and seeds 1, 2
oils
quantity 1, 2, 3, 4, 5, 6
sauces, dressings and dips
seeds 1, 2
sh 1, 2
canned 1, 2
tuna shcakes with rye 1, 2, 3, 4
see also salmon
shcakes 1, 2
avourings 1, 2
daily diet plans
men
women’s
our substitutes
freezing vegetables
fruit
berries/berry mixes
dried
fatty fruits
sugar content
see also starch/fruit

G
Greek yogurt with chia seeds and berries 1, 2
green beans, cottage cheese and mango lunchbox 1, 2, 3, 4
green smoothie 1, 2, 3, 4

H
ham
breakfast plate with cottage cheese 1, 2, 3, 4
breakfast plate with soft-boiled egg 1, 2, 3, 4
crispbread, cream cheese and ham 1, 2
ham on toast 1, 2, 3, 4
toast with ricotta, ham and tomato 1, 2, 3, 4
handfuls see meal-boxes; protein (handful 3); starch/fruit
(handful 4); vegetables
(handful 1 [+2])
herbal teas
herbs
hunger
hunger barometer 1, 2

I
indulgences 1, 2, 3, 4

K
kidney beans, Buddha bowl 1, 2, 3, 4

L
lettuce
Caesar salad with croutons 1, 2, 3, 4
lettuce with cottage cheese 1, 2
Little Gem lettuce wraps 1, 2, 3, 4
lunch
recipes
for men
for women
M
mangoes
Buddha bowl 1, 2, 3, 4
cottage cheese and mango lunchbox 1, 2, 3, 4
meal-boxes 1, 2, 3, 4, 5, 6
balance in
beginner’s dif culties
breakfast 1, 2
daily diet plans
men
women
dining out
extra protein in 1, 2
lling up
hunger barometer 1, 2
and indulgences
lunch
measuring handfuls
and snacks
supper
measurement chart
meat 1, 2
meatballs, spaghetti and meatballs with courgette 1, 2, 3, 4
men
and alcoholic drinks
and bread products
handfuls and meal-boxes
recipes for
daily diet plan
mental wellbeing
milk 1, 2
muesli, breakfast plate with soft-boiled egg 1, 2, 3, 4
mushrooms
bacon and egg 1, 2, 3, 4
marinated steak with mushrooms and cream 1, 2, 3, 4
stir-fried duck breast 1, 2, 3, 4
N
nine-day diet plan
see also men; women
noodles
prawn noodle salad 1, 2, 3, 4
stir-fried duck breast 1, 2, 3, 4
nuts 1, 2

O
oats, porridge with stuffed pepper 1, 2, 3, 4
omega-6 oils
overeating 1, 2
occasional

P
pancakes 1, 2, 3, 4
passion fruit with vanilla cream 1, 2
pasta
chicken pasta salad 1, 2, 3, 4
handfuls 1, 2
spaghetti and meatballs with courgette 1, 2, 3, 4
peas, falafel pita with pesto dressing 1, 2, 3, 4
peppers
breakfast plate with soft-boiled egg 1, 2, 3, 4
porridge with stuffed pepper 1, 2, 3, 4
pistachio nuts 1, 2
pork, spaghetti and meatballs with courgette 1, 2, 3, 4
porridge with stuffed pepper 1, 2, 3, 4
potatoes
baked salmon with lemon dressing 1, 2, 3, 4
quantity 1, 2
poultry
prawns
Little Gem lettuce wraps 1, 2, 3, 4
prawn noodle salad 1, 2, 3, 4
pregnancy 1, 2
processed meat
protein (handful 3) 1, 2
cheese 1, 2, 3
daily diet plans
men
women
eggs 1, 2
and exercise
sh and shell sh
in meal-boxes 1, 2, 3, 4, 5
lling up
increasing amount of 1, 2, 3
meat 1, 2
processed meat
pulses
quantity 1, 2, 3, 4, 5, 6, 7, 8
replacing starch/fruit with 1, 2
protein powder
pulses

R
raising agents
red cabbage, Buddha bowl 1, 2, 3, 4
rice
curried chicken and rice soup 1, 2, 3, 4
quantity 1, 2

S
salads, fatty
salmon
baked salmon with lemon dressing 1, 2, 3, 4
toast with salmon and avocado cream 1, 2, 3, 4
sauces
seeds 1, 2
 lettuce with cottage cheese and sun ower seeds 1, 2
smoked pork, green smoothie 1, 2, 3, 4
snacks 1, 2
hot bouillon 1, 2, 3, 4
and meal-boxes
spaghetti and meatballs with courgette 1, 2, 3, 4
spices
spinach
cheesy tortilla tart 1, 2, 3, 4
green smoothie 1, 2, 3, 4
spinach, egg and chicken wrap 1, 2, 3, 4
starch/fruit (handful 4) 1, 2, 3
breakfast cereals
daily diet plans
men
women
and exercise
our substitutes
in meal-boxes 1, 2, 3, 4
quantity 1, 2, 3, 4, 5, 6, 7
replacing with vegetables/protein 1, 2
starch products
see also fruit
strawberries, green smoothie 1, 2, 3, 4
sugar
sugar content of fruit
sun ower seeds, lettuce with cottage cheese and sun ower
seeds 1, 2
supper
recipes
for men
for women
sweet potatoes
baked sweet potato with chickpeas 1, 2, 3, 4
tuna shcakes with rye 1, 2, 3, 4
sweets
T
takeaways
thickening agents
three meals a day 1, 2
timing of meals
toast with salmon and avocado cream 1, 2, 3, 4
tomato sauce, spaghetti and meatballs with courgette 1, 2, 3,
4
tomatoes, falafel pita with pesto dressing 1, 2, 3, 4
tortillas
cheesy tortilla tart 1, 2, 3, 4
roast beef wrap 1, 2, 3, 4
spinach, egg and chicken wrap 1, 2, 3, 4
tuna shcakes with rye 1, 2, 3, 4

V
veal, spaghetti and meatballs with courgette 1, 2, 3, 4
vegetables (handful 1 [+2])
coarse brous vegetables
daily diet plans
men
women
digesting 1, 2
freezing
in meal-boxes 1, 2, 3, 4
cooking for men and women
lling up
quantity 1, 2, 3, 4, 5, 6, 7
raw 1, 2
replacing starch/fruit with vegetables 1, 2

W
walnuts, chocolate-covered 1, 2
water 1, 2
weight
 uctuations 1, 2
practical ideal weight
weight loss
following Scandi Sense 1, 2, 3
weight loss stories
Christa and Camilla
Mette amd John
wholemeal bread
wine
women
and alcoholic drinks
and bread products
handfuls and meal-boxes
and the men’s diet plan
recipes for
daily diet plan

Y
yogurt
bacon and egg 1, 2, 3, 4
breakfast plate with cottage cheese 1, 2, 3, 4
Greek yogurt with chia seeds and berries 1, 2
 Suzy Wengel is CEO of the Danish biotech
company, RiboTask. She is a dietitian, life
coach and entrepreneur married to
internationally renowned scientist, Professor
Jesper Wengel (who developed arti cial
DNA).

Suzy is 39 years old and a mother of two boys

and step-mother to three children. She lost 88
pounds in 2011 using her own method – and
kept it off.

Use of Scandi Sense – including Scandi Sense Diet, Scandi Sense

Principles and the Sense Meal-Box Model – is your own
responsibility. Scandi Sense should not replace the advice of a
doctor, dietitian or other healthcare professional. If you are
unsure about whether Scandi Sense is suitable for you, we
recommend that you consult a doctor. The author and rights
holders of this book do not take responsibility for any possible
claims that may be made upon or after use of Scandi Sense. Any
application of the ideas and information contained in this book is
at the reader’s sole discretion and risk.
An Hachette UK Company
www.hachette.co.uk

First published in Great Britain

in 2018 by Mitchell Beazley,
a division of Octopus Publishing Group Ltd
Carmelite House
50 Victoria Embankment
London EC4Y 0DZ
www.octopusbooks.co.uk

First published by as Sense by

J/P Politikens Hus A/S, Denmark in 2017

Copyright © Suzy Wengel, 2017

Translation copyright © Octopus Publishing Group Ltd, 2018

All rights reserved. No part of this work may be reproduced or utilized in any
form or by any means, electronic or mechanical, including photocopying,
recording or by any information storage and retrieval system, without the
prior written permission of the publisher.

eISBN 978-1-78472-520-4

Design and Illustrations: Maria Bramsen/MOM

Food Photography: Skovdal Nordic/Inge Skovdal
Portrait Photography: Les Kaner

For Mitchell Beazley:

Publisher: Alison Starling
Editorial Assistant: Emily Brickell
Art Director: Yasia Williams
Designer: Abi Read
Senior Production Controller: Allison Gonsalves
Translation: First Edition Translations Ltd