1500 CALORIES

Meal 1 2 pieces pancakes/ 1 banana

Meal 2 1 cup rice/ 1 fried fish 50g/ 100 g brocolli or any veggies
Meal 3 100g mixed greens salad/ 1 ripe mango
Meal 4 1/2 cup rice/ 100g ground beef with 100g potato fried together in cubes

Fat 38g/ Carb 220g/ Protein 52g

1500 CALORIES
Meal 1 1 cup rice/ 2 scrambled or boiled eggs/ pure black coffee 1 cup
Meal 2 2 slices bread/ fish canned tuna or 100g fish
Meal 3 2 banana/ 1 tbsp peanut butter
Meal 4 1/2 cup rice/ 1 cup veggies/ 1 fried chicken (no flour)
Meal 5 If still hungry (optional)- snack for 1 serving yogurt

Fat 50g/ Carb 164g/ Protein 103g

1500 CALORIES
Meal 1 6tbsps oatmeal/ 2 cups almond milk/ 1 medium banana
Meal 2 2 boiled eggs/ 2 tbsp mixed nuts
Meal 3 100g chicken breast/ 1 cup veggies
Meal 4 100g salmon fish
Meal 5 (optional) 1 apple

Fat 37g/ Carb 119g/ Protein 77g

1500 CALORIES
Meal 1 1 cup rice/ 1 can fish tuna
Meal 2 100g avocado/ 2 slices bread/ 1 banana
Meal 3 200g cucumber/ 1 tbsp kewpie mayonnaise
Meal 4 1/2 cup rice/ 100g grilled or fried salmon/ 2 fresh tomatoes
Meal 5 (optional) 5 pcs almond peanuts/ plain yogurt 1 serving

Fat 55g/ Carb 162g/ Protein 95g

1500 CALORIES
Meal 1 Omelette (2 eggs, 1 tomato, 1 onion)/ 2 slices of bread/ 1 cup black coffee
Meal 2 1 cup rice/ fish soup or 100g fish
Meal 3 1 serving whey protein powder/ 1 cup almond milk/ 1 banana
Meal 4 100g chicken breast/ 100g brocolli or any greens
Meal 5 (optional) 100g raw carrots cut to sticks/ 1 tbsp kewpie mayonnaise

Fat 33g/ Carb 154g/ Protein 92g