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chocolate protein bar.

2 cup of rolled oats
1 cup of smooth peanut butter
2 teaspoon of vanilla extract or rum
½ teaspoon of cinnamon
4 teaspoon of coconut oil
4 teaspoon of sweetener

overnight banana oat.

40 gram of oats
1-2 banana
½ teaspoon of cinnamon
whole bread with peanut butter and tomato + cucumber.
2 slice of whole bread
½ tablespoon of peanut butter
½ tomato
¼ cucumber

sandwich.
2 slice of whole bread
250 gram of chicken breast (salt + pepper)
1 soft boiled egg
¼ lettuce
¼ tomato
¼ cucumber
rice box styles (4).
100 gram of rice
1 cup of spinach
optional protein :
250 gram of chicken breast
300 gram of tempeh

fish and tofu soup.

100 gram of fish and tofu
½ lettuce
spinach soup with steamed fish and tofu.
50 gram corn
1 cup of spinach
100 gram of fish and tofu
 [sauce]
soy sauce turmeric curry
-3 sdm kecap asin -4 sdm air putih
-garlic powder -3 sdt fiber crème
-pepper -onion powder
-1 sdt kecap tropicana -pepper
slim -turmeric powder
-1 sdm saus tiram -curry powder
-garam -sweetener
-sweetener -garam

oregano teriyaki
-4 sdm air putih -1 sdt garlic powder
-3 sdt fiber crème -1 sdm saus teriyaki
-oregano powder -2 sdm kecap manis
-garlic powder tropicana slim
-pepper -garam
-oregano kering -sweetener
-garam
-sweetener
-non fat milk