EATING PLAN

Day Breakfast Snack Lunch Snack Dinner

Day 1 Nasi merah, ikan, Pisang Nasi merah, jagung, Kacang Nasi merah, telor rebus,
bayam, papaya tempe, jamdu hijau tomat, jeruk
Day 2 Nasi merah, telor Eda Nasi merah, ikan, anggur Nasi merah, ayam,
rebus, brokoli, mame wortel, melon bayem, rambutan
melon
Day 3 Nasi merah, jeruk Nasi merah, ayam, Mash Nasi merah, kangkung,
tempe, jagung, wortel, salak potato ikan, semangka
stroberi

Exercise:
Morning run 30
min
Day 4 Bubur daging Eda Nasi merah, buncis, papaya Siomay (complete:
ayam,bayam, mame ayam kecap, pisang sayur, telor rebus,
appel kentang) salak
Day 5 Nasi merah, Papaya Nasi merah, ayam, Kacang Nasi merah, ikan,
daging sapi, bayem, appel hijau wortel, appel
manga, brokoli

Day 6 Sandwich(B.baco banana Macaroni,brocoli,ap Yogurt Red rice ,carrot,buah

n, ple,pepes tahu. naga
Lettuce,tomato) Exercise:
Soccer/ba
sketball
30 min
Day 7 Nasi merah, Cereal ( Tofu with red puding Red rice , dori
tempe, bayam, fruit beans,nasi fish,brokoli rebus
apel loops ) merah,pear
Day 8 Egg benedict, Milk and Salad, jus apel, nasi Mango Bubur ayam, carrot
salmon , bread, strawberr merah, pepes tahu
pear y
Day 9 Corn flakses and Grapes Nasi merah , buncis , Apple pie Siomay (complete:
milk and ayam kecap , sayur, telor rebus,
almond stroberi kentang) salak
Exercise:
Squat jump 10
kali
sit up 10 kali
Stretching 10
min
Day Bubur kacang apple Red rice with B. Jagung Bubur , kang kung ,
10 hijau bacon rebus ayam
Day Bubur daging Kacang Bubur daging Anggur Nasi merah, telor rebus,
11 ayam,bayam, merah ayam,bayam, appel tomat, jeruk
appel
Day Nasi merah, papaya Nasi merah, jagung, Mash Nasi merah, telor rebus,
 12 daging sapi, tempe, jamdu potato bayam, semangka
manga, brokoli
Exercise:
Running
around a
field 25
min
Stretchin
g 5 min
Day Nasi merah, Kacang Nasi merah, ayam, Siomay (complete:
13 tempe, brokoli, kedelai wortel, salak papaya sayur, telor rebus,
mangga kentang) salak
Day Bubur, Jeruk Nasi merah, buncis, anggur Nasi merah, ayam,
14 kangkung, ayam, ayam kecap, pisang bayem, rambutan
apel
Day Nasi merah, ikan, Kacang Nasi merah, ikan, Mash Nasi merah, telor rebus,
15 bayam, papaya merah bayam, papaya potato bayam, semangka
Day Bubur, Pisang Nasi merah, daging Mash Nasi merah, telor rebus,
16 kangkung, ayam, sapi, salak, buncis potato bayam, semangka
apel

Exercise:
Yoga at home 30
min
Day Nasi merah, ikan Kacang Nasi merah, ikan, papaya Nasi merah, ikan,
17 kembung, merah wortel melon semanka, kangkung
brokoli, mangga
Day Nasi merah, Papaya Nasi merah, ayam, Anggur Siomay (complete:
18 tempe, brokoli, wortel, salak sayur, telor rebus,
mangga kentang) salak
Day Nasi merah, telor Kacang Nasi merah, buncis, Kacang Nasi merah, telor rebus,
19 rebus, brokoli, kedelai ayam kecap, pisang hijau tomat, jeruk
melon
Day Nasi merah, ikan, jeruk Nasi merah, ayam, Mash Siomay (complete:
20 bayam, papaya bayem, appel potato sayur, telor rebus,
kentang) salak

Exercise:
Jumping jack, Push up, Sit up, 10 min
Walking around 15 min
Running 15 min
Basket 15 min
Squat jump 30 kali