The 5 days diet program, DAY 1

DAY 1, diet menu


Breakfast

• Oatmeal (1/4 cawan oats) + non fat milk + honey

Mid morning (jam 10 pagi)

• yogurt (168gm)
• atau, 1 cawan kopi + non fat milk @ 1 tsp gula

Lunch

• 3 hiris ayam atau daging (dalam 100-168gm) dengan mixed green salad + 1 tbsp sos salad

Mid-afternoon

• Yogurt (168gm)
• atau, 1 cwn kecil kopi + 1 tsp gula @ susu rendah lemak

Dinner

• Grriled or pan-fried salmon fillet (cook one extra and refrigerate for tommorrow)
• With, peas and mixed green salad
• And, medium baked potato with 2 tsp sour cream

Dessert

• 1 mangkuk kecil salad buah ( hirisan starwberries, 1 hiris peach, 6 biji anggur dan 1/2 biji epal) + serve with 1 tsp sour cream

Mid night (hanya jika anda terasa lapar)

• 1 biji epal @ apa-apa jenis buah

Pastikan anda mengambil 8 gelas air kosong dengan cukup.