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Breakfast

Sereal/oatmeal+pisang+madu
Roti gandum+selai buah+susu rendah kalori
Lunch
Ayam/ikan bakar+tahu rebus/kentang rebus+sayur
Dinner
Beras merah+ayam+sayur
Buah/sayuran kukus
Cemilan (2-3 jam setelah makan)
Kacang-kacangan
Jus/buah segar
Minum jeruk nipis+madu
Air putih 8 gelas sehari

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