LUNCH

SNACKS

(10AM 11AM)

(12PM 1PM)

(3PM 4PM)
Oat biscuits

2 boiled eggs

Chicken soup

(3 slices)

Fruits

Spaghetti

Fruits

(banana, pear,

(2 slices lemon +

(banana, pear,

papaya, orange)
Oat biscuits

warm water)

papaya, orange)

bread

(3 slices)

Ayam/ikan bakar

2 boiled eggs

(carrot, spinach,

Nestum

(tuna/scrambled

Fruits

I cup of rice

Fruits

tomatoes,

(no sugar)

eggs)

(banana, pear,

(2 slices lemon +

(banana, pear,

broccoli)

Milo/Coffee/Milk

papaya, orange)

warm water)

papaya, orange)

(no sugar)
2 slices whole grain

2 boiled eggs

Chicken soup

Oat biscuits

Vegetables soup

bread

Fruits

Spaghetti

(3 slices)

(carrot, spinach,

Milo/Coffee/Milk

(peanut butter/kaya)

(banana, pear,

(2 slices lemon +

Fruits

tomatoes,

(no sugar)

Milo/Coffee/Milk

papaya, orange)

warm water)

(banana, pear,

broccoli)

(peanut butter/kaya)
Milo/Coffee/Milk
(no sugar)
2 slices whole grain

TUES

WED

(9AM-10AM)

bread

(9AM-10AM)

SNACKS

(7AM 8AM)
2 slices whole grain
MON

CARDIO

CARDIO

BREAKFAST

DINNER

SNACKS

(7PM 8PM)
Vegetables soup

(10PM 11PM)

(carrot, spinach,

Milo/Coffee/Milk

tomatoes,

(no sugar)

broccoli)
Vegetables soup

(no sugar)
2 slices whole grain

papaya, orange)
Oat biscuits

bread

(3 slices)

Ayam/ikan bakar

2 boiled eggs

(carrot, spinach,

Nestum

THUR

(tuna scrambled eggs)

Fruits

1 cup of rice

Fruits

tomatoes,

(no sugar)

Milo/Coffee/Milk

(banana, pear,

(2 slices lemon +

(banana, pear,

broccoli)

(no sugar)

papaya, orange)

warm water)

papaya, orange)

Vegetables soup

SAT

2 slices whole grain

2 boiled eggs

Chicken soup

Oat biscuits

Vegetables soup

bread

Fruits

Spaghetti

(3 slices)

(carrot, spinach,

Milo/Coffee/Milk

(peanut butter/kaya)

(banana, pear,

(2 slices lemon +

Fruits

tomatoes,

(no sugar)

Milo/Coffee/Milk

papaya, orange)

warm water)

(banana, pear,

broccoli)

(no sugar)
SUN

papaya, orange)
CHEAT DAY
BUT NO OILY FOODS, CONTROL UNHEALTHY CARBS