Meal 1- Brkfast Brown bread 02 piece with 02 tea spoon peanut butter+02 piece whole eggs and 02 piece egg white parts+01 piece banana or OATS 80 grams with hot water and mixed properly(05 min) also adding banana,raisin,apple,corn flex & varities nuts
Meal 2-
snacks 01 piece green apple+)1 glass any kind of seasonal fruits juice(Home made)
Meal 3-
Lunch As usual(Rice+Chicken/Fish/Vegetables/Pulses etc)
Meal 4-
(Dinner) 02 piece bread with vegetables(Using Lettuce,red tomatoes,carrots,spinach,broccoli,french bean,pees,onion etc) Mixed vegetables must be steam properly and using Olive oil
Meal 5-
(mid-nyt) OATS (60grams) with banana and 03 tea spoon sour yogurt
Before workout (10min before) # 04 piece bananas # 1 Cup black coffee without sugar
After workout
(within 30 min) Instant protein shake/04 piece eggs white parts,After 30min later taken chicken breast 100grams
Which foods important for lose # Cucumbers # Salads # Orange # Mushroom # Green Apple # Blueberries # Green vegetables(lettuce,Red tomatoes,Carrots,Spinach,Onion etc.) # Lemon # Green tea # (Homemade Zero carbohydrates) Soup # Sour yogurt # 6to 8 litters Water every day
