Eating plan 14-07-2020

(Tqum xhin tqum tista thalli sa siegha u nofs biex tiehu l-breakfast) Start up the day with a full glass of water with a
piece of lemon with 1 tablespoon apple cider vinegar (with the mother)

• Eat every 2.5 hrs to 3hrs

• Drink over 2 liters of water everyday

Take Multivitamins and Omega 3

Breakfast option 1:

• 40grams all bran, bran flakes, crunchy bran with 1 cup greek yogurt 0 percent fat or light benna vanilla yogurt
and 5strawberries and 1 tablespoon chia seeds, 1 scoop shake
(Blend everything if you like)

Or a protein pan cake(50g powder mixed with 100 ml water) with a tsp of protein chocolate creme( tista
tipprepara filghaxija)
Or 2 slices brown bread toasted with 1 egg and 2 egg whites with vegetables

Snack options: CHOOSE 1:

Or 3 rice cakes KALLO dark or milk chocolate.

Or 2 bajtar ta san gwann
Or 3 ryvita thins with home made hummus or one tablespoon bigilla
Or 3 cracker breads with tomatoes, rucola and philadelphia light or light cheese
Or 1 cup blueberries, 1 kiwi, 100ml water and blend
Or 1 apple with 6 halves walnuts
Or 20 grapes
Or 2 peaches
Or 2 kiwi
Or 1 pear with light yogurt benna
Or 2 oranges

Lunch:
Kejjel kollox nej

CARBOHYDRATES CHOOSE 1:

• OR Rice OR Couscous OR Quinoa OR Bulgur Wheat 50grams RAW (tista dejjem issajjar ghal 3 days in a row-
ezempju ross ghal 3 days, jew ghagien ghal 3 days jew couscous ghal 3 days u hekk taqla borma wahda)
• OR wholegrain wrap OR Pita Bread OR 2 slices brown bread (take bread once a day only ok and not every day).
• OR wholegrain pasta / wholegrain noodles - 70 grams RAW
• OR Corn or Beans (red/white) or chick peas- 100g
• OR a potatoe -130g Raw

PROTEINS - Choose 1:
• Chicken OR Vitella OR fillet OR Turkey (breast or minced)- 100 grams raw
• OR Tuna- a small can in oil and drained very well & a whole egg
• OR Eggs-2 whole eggs.
• OR ricotta -150grams Raw
• OR lean beef- 120geans
•Or white fish - bla qies
•Or Salmon - 120grams

VEGETABLES ( choose how you like ):

• Fresh salad
• Boiled Veg or steamed
• Oven cooked veg, just add a bit of light olive oil spray
• minestra, brodu or Soppa ( mixed vegetables and small bowl ok ). ( mhux soppa tal qara hamra ghax fiha hafna
zokkor, izda soppa jew minestra bil haxix mixed)
• you can add 1 Tablespoon capers and not more than 4 olives

SNACK Options:

Or a healthy muffin (90g from our FB page.

Or 100g piece of home made healthy cake(alll from our Fb page) or 100g from the protein creme (from our office) .
Or 40grams from any Healthy Packet and a side salad.
Or a pan cake (40g) if not taken in the morning.
Or 4 cups cooked home made pop corn.
Or 1 cup blueberries and 5 strawberries
Or 250grams summer fruit

IDEAL SALAD DRESSING that you can use:

• Tabasco - lemon juice - balsamic vinegar - Winchester sauce - Light Soy Sauce
• All kind of herbs - pink salt - pepper - salsa polpa plain
• 30 grams light mozzarella OR 1 cube light cheese - Mustard(you can use this once a day with food).

DINNER

•NO CARBS*
CHOOSE 1 option from the protein list and add vegetables.
Protein in grams for the evening - 190grams *

SNACK BEFORE BED: only if you are hungry

•1 cup light jelly.

Or protein pudding.(20g mixed with 200ml Cold Unsweetened almond milk)
Or 1 protein truffle and a cup of herbal tea.
Exercise : Training 6x a week.
1 day Off.
Exercise: start walking 30 minutes every single day and increase up slowly to 1 hr or HOME WORKOUT

Anything ibatli dejjem

Kuragg ! Ghamila halli tara bidla fik

YOU CAN DO THIS!!

(Weigh yourself once a week ok same time and send me a msg please, as I want to know how are you doing).

Please Note:
Coffee/teas/herbal teas and green teas are ALLOWED.
Diet soft drinks and bolero to mix with water are good too.

****protein pizza -50g powder for lunch OR 50g dinner ONCE A WEEK*****

Ritienne Zahra
Contact No: 79286407

Find us on Facebook:
Fitness Classes, Support And Motivation By Ritienne Zahra