BMR 1502.

9 Breakfast 300 kcal

DCR 2329.5 Lunch 500 kcal
mDCR 1600 Dinner 300 kcal

Snacks morning 100 kcal

Snacks evening 100 kcal
Pre workout meal 200 kcal

Detox Lemon and ginger detox drink- It helps build

drinks 1 immunity, Drink this every morning
leviating bloating and boosts metabolism
drink it at night before sleeping.
Detox Cucumber and mint detox drink
drinks 2 flushing out toxins from the body- whole
day
Detox Green tea
drinks 3

Breakfast and dinner idea

Day menu calories

Monday Toast with Poached Egg 268 kcal
Tuesday Banana Peanut Butter Smoothie 251 kcal
 frozen bananas
Day menu calories
 Milk
Monday Banana Protein 203
 Yogurt
Pancakes
 Peanut Butter
Tuesday Yogurt with Berries
Wednesday Greek Yogurt Breakfast Bowls 300 kcal
and Granola
 Greek yogurt base
Wednesda Toast and Bacon
 Seasonal fruit
y
 Crunchies
Thursday Simple Smoothie
Thursday Baked Eggs and Vegetables 201 kcal
 Vege (broccoli, Friday Egg Salad Sandwich
spinach)-toss first, Saturday Greek yogurt and fruit
 3 Egg
Friday chicken and mushroom frittata 210 kcal
 Mushrooms Sunday Sweet Potato Toast
 Spinach
Chicken with
 Chicken slice wholemeal
 Cherry tomatoes
Savoury oat
 egg
Saturday Sandwich tuna 260 kcal
Sunday Blueberry & Chia Seed Overnight 174 kcal
Oats
 Rolled oat
 Chia seed
 Fruits
 low-fat milk
 Ayam Bakar Ikan Bakar Kerang Rebus
Ayam bakar dengan Mayonis Ikan Bawal Hitam Goreng Sup Tauhu
Ayam Goreng dengan Cili Kering Ikan Cencaru Goreng Berlada Tauhu Goreng ǀ
Ayam Gulai (isi dan kuah) Ikan Kembong Kari Tauhu Kukus dengan Cendawan
Ayam Kukus Ikan Kembong Masak Asam Pedas Tauhu Masak Sos Tiram
Ayam Masak Halia Ikan Kembong Masak Lemak Kuning Tauhu Sambal
Ayam Masak Kicap Ikan Kukus Telur Bungkus
Ayam Masak Lemak Cili Api Ikan Kukus Halia Telur bersama Tauhu
Ayam Masak Merah Ikan Masak Kicap Telur Goreng
Ayam Percik Ikan siakap Kukus dengan Perahan Limau Telur Kukus
Ayam Teppayanki Kari Sardin Telur Masak Lemak
Kari Ayam Hijau ala Tha Sup Ikan Merah | R Telur Masak Merah ǀ
Sup Ayam bersama Isi Ayam
Sup Tomyam Ayam
Teriyaki Chicken

7 am - Rolled oat, weet-bix, honey & susu HL Low fat (kadang kala mix pisang)

10 am - Telur rebus sebiji @ Pistacio bakar @ Gajus bakar (snek)

12 pm - Nasi suku-suku separuh Sandwich tuna (boleh tukar dari semasa ke semasa)

3 pm - Epal sebiji (tukar buah-buahan kadang-kadang pear, oren)

6 pm - Nasi suku-suku separuh

7 pm - Buah-buahan

Create 1 month diary to check

 date menu Total kcal ✓ or X
Detox (6:30 AM) Lemon and ginger detox drink
Breakfast (8:00 AM) Brokoli with egg (1 yolk, 3 white), apple and
yogurt
Snacks (10: AM) Grapes and orange
Lunch (12: PM) Nasi, taugeh, bayam goreng and curry chicken
22/11/2022
Selasa Snacks (3:00 PM) 1 apple plus choco drinks
Dinner (8:00 PM) Toast with Poached Egg
Detox (10 PM) Green tea, Lemon and ginger detox drink
Exercise
Total kcal intake

Detox (6:30 AM) Lemon and ginger detox drink

Breakfast (8:00 AM) Sandwich tuna
Snacks (10: AM) Grapes and orange and yogurt
Lunch (12: PM) Nasi, ayam bakar, bayam rebus, salad and
tomato cherry
23/11/2022
rabu Snacks (3:00 PM) 1 apple plus choco drinks
Dinner (8:00 PM) Sandwich tuna
Detox (10 PM) Green tea, Lemon, and ginger detox drink
Exercise
Total kcal intake

Detox (6:30 AM) Lemon and ginger detox drink

Breakfast (8:00 AM) Overnight oat
Snacks (10: AM) Grapes and orange and yogurt
Lunch (12: PM) Nasi, ayam bakar, bayam rebus, salad, and
tomato cherry
24/11/2022
khamis Snacks (3:00 PM) 1 apple plus choco drinks
Dinner (8:00 PM) Overnight oat
Detox (10 PM) Green tea, Lemon, and ginger detox drink
Exercise
Total kcal intake

Detox (6:30 AM) Lemon and ginger detox drink

Breakfast (8:00 AM) Sweet Potato Toast with egg
Snacks (10: AM) Grapes and orange and yogurt
Lunch (12: PM) Telur Bungkus, bayam rebus, salad and tomato
cherry
25/11/2022
jumaat Snacks (3:00 PM) 1 apple plus choco drinks
Dinner (8:00 PM) Sweet Potato Toast with egg
Detox (10 PM) Lemon and ginger detox drink
Exercise
Total kcal intake

26/11/2022 Detox (6:30 AM) Lemon and ginger detox drink

sabtu
Breakfast (8:00 AM) Overnight oat
Snacks (10: AM) 1 apple
Lunch (12: PM)
Snacks (3:00 PM) Makan luar with Hafiz
Dinner (8:00 PM)
Detox (10 PM) Lemon and ginger detox drink
 Exercise
Total kcal intake

27/11/2022 Detox (6:30 AM) Lemon and ginger detox drink

ahad
Breakfast (8:00 AM)
Snacks (10: AM)
Lunch (12: PM)
Snacks (3:00 PM)
Dinner (8:00 PM)
Detox (10 PM) Lemon and ginger detox drink
Exercise
Total kcal intake

28/11/2022 Detox (6:30 AM) Lemon and ginger detox drink

isnin
Breakfast (8:00 AM)
Snacks (10: AM)
Lunch (12: PM)
Snacks (3:00 PM)
Dinner (8:00 PM)
Detox (10 PM) Lemon and ginger detox drink
Exercise
Total kcal intake

29/11/2022 Detox (6:30 AM) Lemon and ginger detox drink

Breakfast (8:00 AM)
Snacks (10: AM)
Lunch (12: PM)
Snacks (3:00 PM)
Dinner (8:00 PM)
Detox (10 PM) Lemon and ginger detox drink
Exercise
Total kcal intake

30/11/2022 Detox (6:30 AM) Lemon and ginger detox drink

Breakfast (8:00 AM)
Snacks (10: AM)
Lunch (12: PM)
Snacks (3:00 PM)
Dinner (8:00 PM)
Detox (10 PM) Lemon and ginger detox drink
Exercise
Total kcal intake

1/12/2022 Detox (6:30 AM) Lemon and ginger detox drink

Breakfast (8:00 AM)
Snacks (10: AM)
 Lunch (12: PM)
Snacks (3:00 PM)
Dinner (8:00 PM)
Detox (10 PM) Lemon and ginger detox drink
Exercise
Total kcal intake

2/12/2022 Detox (6:30 AM) Lemon and ginger detox drink

Breakfast (8:00 AM)
Snacks (10: AM)
Lunch (12: PM)
Snacks (3:00 PM)
Dinner (8:00 PM)
Detox (10 PM) Lemon and ginger detox drink
Exercise
Total kcal intake

3/12/2022 Detox (6:30 AM) Lemon and ginger detox drink

Breakfast (8:00 AM)
Snacks (10: AM)
Lunch (12: PM)
Snacks (3:00 PM)
Dinner (8:00 PM)
Detox (10 PM) Lemon and ginger detox drink
Exercise
Total kcal intake

Start diet:22/11/22 current weight: 72kg next timbang: 3/12/2022