Diet Plan

Monday:
7:30-9:00 Breakfast --> Oat + a cup of skim milk
12:00-1:00 Lunch --> one fist of rice, Chicken breast, vegetable
3:30-4:00 Tea time --> 2 slices of bread with kaya
6:30-7:30 Work out, running 4 km with interval (slow 1 min, fast 1 min) plus push up, sit up or swimming for 40 minutes
7:30-8:30 Dinner-->a fist of rice with vegetable and fish

Tuesday:
7:30-9:00 Breakfast --> Skim milk + cereal +almond
12:00-1:00 Lunch --> 2 homemade burger / sandwiches (contains lettuce, tomato, a slice of cheese, and patty)
3:30-4:00 Tea Time -->a slice of chiffon cake
7:30-9:00 Yoga
9:00-10:00 A cup of Milo made with evaporated Milk (not condensed milk) and no sugar/Milo Si kosong

Wednesday:

7:30-9:00 Breakfast --> Oatmeal

12:00-1:00 Lunch -->noodle or bihun soup

3:30-4:00 Tea Time -->banana muffin

6:30-7:30 Badminton/Jogging/Swimming/Power Yoga

7:30-8:30 Dinner --> a bowl of chicken/fish noodle soup

Thursday:

7:30-9:00 Breakfast --> Skim milk + oat

12:00-1:00 Lunch --> sandwich

3:30-4:00 Tea Time --> a small handful of mixed nuts

6:30-7:30 Gym

7:30-8:00 Dinner --> rice with chicken breast and vegetable

Friday:

7:30-9:00 Breakfast --> 1 cup of Skim milk + 3/4 cup of cereal

12:00-1:00 Lunch --> a fist of rice with vegetable and small portion of meat

3:30-4:00 Tea Time --> muffin/chiffon cake

6:30-7:30 Dinner --> A bowl of Oatmeal

Saturday:

7:00-8:00 Running 7-10 km plus push up, sit up

8:00-9:00 Breakfast --> Omelette with one slice of wholemeal bread, 1/2 cup of orange juice

12:00-1:00 Lunch --> a fist of rice with vegetable and small portion of meat

4:30-7:30 Badminton

7:30-8:00 Dinner --> A fist of rice with fish fillet and vegetable

Sunday:
7:30-9:00 Breakfast --> one scramble egg with 2 slices of toasted bread +1/2 cup of orange juice
12:00-1:30 Lunch --> a fist rice with a lot of vegetable, and a little bit of meat
6:30-8:00 Dinner --> Outing (No fried food)

a fist of rice = the amount of rice should be the same size as your one hand fist.

Recipes:

OatMeal
3-4 tablespoons of rolled oat cooked in a cup of water. If you need some taste, after the oat is boiled, you may add a sachet of milo or hot cereal.

Vegetable --
Fried Kailan
1 tablespoon of olive oil
2 cloves of garlic
1/2 teaspoon of salt
Kailan

Fried long beans:
1 tablespoon of oil
2 cloves of garlic
1/2 teaspoon of salt
Long beans

Fried noodles:
Blender 4 cloves of garlic, 6 cloves of scallion, 1 teaspoon of dried shrimp
1 tablespoon of olive oil
cabbage
10 whole chilli padi
salt, pepper
spaghetti noodles, boiled

1.Heat oil, then fry the garlic mixture till fragrant
2.Add cabbage and chili padi, stir fry till half cooked, then add in the boiled spaghetti noodles, fry, add salt, pepper

Omelette:
2 eggs
2 cloves of garlic
1 slice of cheese
salt
pepper
1.5 teaspoon of olive oil