Recipe Arrangement Reference 1
(Breakfast: 8:00)
Protein: Eggs 2, Milk Carton
Carbohydrates: Staple Foods 150G
Meat: 100G(e.g. Chicken Breast, Beef)
Vegetables and Fruits: 150G(e.g. Tomato, Banana, Almonds)
Additionally: 10:00
Additionally: Banana with a few almonds. Add banana with a few almonds)
Plus meal: 10:00
Protein: yogurt
Side dish: 200g (e.g. bread, sweet potato)
Fruit: e.g. apple, banana
[Lunch: 12:00]
Main: 250G (e.g. rice, noodles)
Meat: 250G (e.g. lean beef, chicken, fish)
Vegetables and fruits: 500G (e.g. spinach, red roses, banana, apple, and a handful of nuts)
Added Meal: 15:00
Starter: 600G (sweet potatoes, bread)
Main: 600G (sweet potatoes, bread)
Additionally, you will need to add a few extra servings. Bread
Protein: 2 egg whites
Fruit: banana, apple, etc.
[Dinner: 18:00]
Main: 200G (e.g. rice, noodles)
Meat: 250G (e.g. chicken breast, beef, fish, etc.)
Vegetables and fruits: 500G (e.g. Chinese cabbage, carrots). e.g.: vegetable, carrot, apple, banana, walnut)
Added Meal: 21:00
Main Meal: 300G (e.g.: steamed bun, potato)
Fruit: banana, apple, etc.
Protein: Skimmed Milk carton
Reference for Recipes II
Reference for Recipes II
Reference for Recipes II
Recipes II
[Breakfast: 8:00]
Carbohydrates: Mixed grain or cereal (200G)
Protein: One cup of protein powder or 2 egg whites
Vegetables and fruits: one banana or one apple
Fat nuts: 2 walnuts
Plus Meal: 10:00
Carbohydrates: one slice of bread or one steamed potato
Protein: one egg white
Vegetables & Fruits: one banana or kiwi
(Lunch: 12:00)
Carbohydrates. Rice (300G)
Protein: Beef, fish, chicken, tofu, etc. (200G)
Vegetables and fruits: Seaweed, mushrooms, cauliflower, bean sprouts, spinach, etc. (200G)
Lipid nuts: A handful of cashews
Supplementary meal: 15:00
Carbohydrates : a slice of bread or a corn on the cob
Protein: skimmed milk (250ML)
Vegetables and fruits: a banana or an orange
[Supper: 18:00]
Carbohydrates: rice (250G)
Protein: Beef, fish, chicken, tofu, etc. ( 200G)
Vegetables & Fruits: Seaweed, Mushroom, Cauliflower, Bean Sprout, Spinach, etc. (200G)
Lipid Nuts:2 Walnuts
Supplementary Meal: 21:00
Carbohydrates: A slice of whole wheat bread
Protein:An egg white
Vegetables and fruits: one orange