HELEN’S MEAL PLAN

BREAKFAST (NO CARBS) – 7am to 9am

Food Source : Egg, Oats, Fruits, Greek Yoghurt, Plain Vege (Raw), Wheat bread, Peanut butter (plain)

Food Serving suggestion : Boiled Eggs/ Fruits + Greek yoghurt/ Omelette + Tomatoes or Broccoli +

Wheat bread + Plain peanut butter. (Green tea/English tea/Chamomile tea/Peach tea)

: Any type of capati kind or thosai without oil is acceptable but 1or less than a piece.

SNACKING : BANANA/ PAPAYA/ ORANGE/ GREEN APPLE/ FRUIT SHAKE

DON’T : SUGAR IS HIGHLY FORBIDDEN, LESS CAFFEIN OR NO AT ALL, NO OIL AT ALL,

NO DAIRY PRODUCT.

LUNCH (NEED CARBS) – 12pm to 2pm

Food Source : White Meat (chicken or fish) and lots of raw veges, nuts.

Food Serving Suggestion : Rice + ikan/ayam bakar + ulam or sayur rebus, sphaghetti and pasta accepted.

: Menus you can take anything that have NO OIL (NO GORENG/TUMIS) with

Correct amount or portion. (No lamb or red meat needed)

SNACKING : BANANA/ PAPAYA/ ORANGE/ GREEN APPLE

DON’T : NO SUGAR, NO CAFFEIN, LESS OIL (BETTER NO), NO DAIRY PRODUCT, NO SANTAN

DINNER (NO CARBS) – 6pm or 4 hours before sleep

Food Source : White meat (ikan or ayam), raw veges.

Food Serving Suggestion : Sup ikan/ sup ayam/sup sayur

SNACKING : FRUIT SHAKE (USE LOW FAT MILK/ALMOND MILK)

DON’T : NO SUGAR, NO CAFFEIN, LESS OIL (BETTER NO), NO DAIRY PRODUCT, NO SANTAN