NUTRITION MEAL PLAN

To eat is a necessity, but to eat intelligently is an art

MEAL 1 - Breakfast
#Protein with some carbs + Any fruit (Banana/Papaya/Orange/Pear)

Options : - 4 Egg whites only (Boiled/Fry with less oil) + 3 slice of wholemeal bread
- Instant Oats (1 cup) + 1 slice of bread with peanut butter
- Any fitness cereal + Fruit (Banana/Apple)

*Drinks can either be juice/milk/coffee



MEAL 2
#Snacks for energy

Options : - Power nuts (Almond/Cashew nut)
- Protein shake (if available)
- Nasi lemak (any 2 days in a week in needed)
MEAL 3 - Lunch
#Meat (Chicken/Lamb/Prawn/Fish/Squid) and vegetables

Options : - Chicken breast(skinless preferred) + Any vege +
Noodles/Rice (1 1/2 bowl)
- Chicken Rice (Drumstick / Breast) + Any vege
- Nasi goreng (*if no other options,less oil) + Any fruit

*for Indian food take less curry items, or limit to once a week

MEAL 4
#Snacks for energy

Options: -Tuna/Egg sandwich or 1 slice of Cake + Any fruit + Tea (Green Tea preferred)


MEAL 5 - Dinner
NUTRITION MEAL PLAN
To eat is a necessity, but to eat intelligently is an art
#Rice***/Wholemeal Bread/Mee-Hoon

Options : - Steamed/Grilled Meat (Chicken/ Fish) + Broccoli/Cauliflower/Cabbage
- Soup (Campbell) + Toasted bread (2 slices) + Any Vege + 2 Half-boiled eggs
- Fried/Soup Mee-Hoon + Egg Omelette + Any Vege



MEAL 7 - Before Bed (Optional)
#Any type of nuts, milk, and fibre food

Options : -Handful of Nuts(Almonds/Cashew nut) + Milk
- Milk mix with Honey (1 Tablespoon)
- Cream crackers(3-5 pieces)/Wholemeal bread (2 slices) + Milk
- Protein shake (if available)
*** Rice is best ate at (7.00 a.m - 7.00 p.m) interval
# One (1) day in a week you can have a cheat meal, e.g. : Either Saturday or Sunday you are
free to eat anything but with limited amount.

NUTRITION MEAL PLAN
To eat is a necessity, but to eat intelligently is an art