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    Breakfast (7AM - 8AM) Snacks (10AM - 11AM) Lunch (12PM - 1PM) Snacks (3PM - 4PM) Dinner (7PM - 8PM) Snacks (10PM - 11PM)

    Uploaded by

    Hanis Malek
    The document outlines a weekly meal plan consisting of whole grains, proteins, fruits and vegetables, and limited sugars. The plan includes two boiled eggs, oat biscuits or whole grain bread for breakfast; fruits and soup or rice and chicken for lunch; and vegetable soup with fruits for dinner. Snacks between meals include fruits, oat biscuits, and nuts/peanut butter. Beverages are limited to water, coffee or milk without added sugars. The plan promotes balanced nutrition with an emphasis on whole foods.

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    Breakfast (7AM - 8AM) Snacks (10AM - 11AM) Lunch (12PM - 1PM) Snacks (3PM - 4PM) Dinner (7PM - 8PM) Snacks (10PM - 11PM)

    Uploaded by

    Hanis Malek
    32 views2 pages
    The document outlines a weekly meal plan consisting of whole grains, proteins, fruits and vegetables, and limited sugars. The plan includes two boiled eggs, oat biscuits or whole grain bread for breakfast; fruits and soup or rice and chicken for lunch; and vegetable soup with fruits for dinner. Snacks between meals include fruits, oat biscuits, and nuts/peanut butter. Beverages are limited to water, coffee or milk without added sugars. The plan promotes balanced nutrition with an emphasis on whole foods.

    Original Description:

    MENU DIET SIMPLE

    Original Title

    MENU DIET SIMPLE

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    The document outlines a weekly meal plan consisting of whole grains, proteins, fruits and vegetables, and limited sugars. The plan includes two boiled eggs, oat biscuits or whole grain bread for breakfast; fruits and soup or rice and chicken for lunch; and vegetable soup with fruits for dinner. Snacks between meals include fruits, oat biscuits, and nuts/peanut butter. Beverages are limited to water, coffee or milk without added sugars. The plan promotes balanced nutrition with an emphasis on whole foods.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    32 views2 pages

    Breakfast (7AM - 8AM) Snacks (10AM - 11AM) Lunch (12PM - 1PM) Snacks (3PM - 4PM) Dinner (7PM - 8PM) Snacks (10PM - 11PM)

    Uploaded by

    Hanis Malek
    The document outlines a weekly meal plan consisting of whole grains, proteins, fruits and vegetables, and limited sugars. The plan includes two boiled eggs, oat biscuits or whole grain bread for breakfast; fruits and soup or rice and chicken for lunch; and vegetable soup with fruits for dinner. Snacks between meals include fruits, oat biscuits, and nuts/peanut butter. Beverages are limited to water, coffee or milk without added sugars. The plan promotes balanced nutrition with an emphasis on whole foods.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 2

    LUNCH

    SNACKS

    (10AM 11AM)

    (12PM 1PM)

    (3PM 4PM)
    Oat biscuits

    2 boiled eggs

    Chicken soup

    (3 slices)

    Fruits

    Spaghetti

    Fruits

    (banana, pear,

    (2 slices lemon +

    (banana, pear,

    papaya, orange)
    Oat biscuits

    warm water)

    papaya, orange)

    bread

    (3 slices)

    Ayam/ikan bakar

    2 boiled eggs

    (carrot, spinach,

    Nestum

    (tuna/scrambled

    Fruits

    I cup of rice

    Fruits

    tomatoes,

    (no sugar)

    eggs)

    (banana, pear,

    (2 slices lemon +

    (banana, pear,

    broccoli)

    Milo/Coffee/Milk

    papaya, orange)

    warm water)

    papaya, orange)

    (no sugar)
    2 slices whole grain

    2 boiled eggs

    Chicken soup

    Oat biscuits

    Vegetables soup

    bread

    Fruits

    Spaghetti

    (3 slices)

    (carrot, spinach,

    Milo/Coffee/Milk

    (peanut butter/kaya)

    (banana, pear,

    (2 slices lemon +

    Fruits

    tomatoes,

    (no sugar)

    Milo/Coffee/Milk

    papaya, orange)

    warm water)

    (banana, pear,

    broccoli)

    (peanut butter/kaya)
    Milo/Coffee/Milk
    (no sugar)
    2 slices whole grain

    TUES

    WED

    (9AM-10AM)

    bread

    (9AM-10AM)

    SNACKS

    (7AM 8AM)
    2 slices whole grain
    MON

    CARDIO

    CARDIO

    BREAKFAST

    DINNER

    SNACKS

    (7PM 8PM)
    Vegetables soup

    (10PM 11PM)

    (carrot, spinach,

    Milo/Coffee/Milk

    tomatoes,

    (no sugar)

    broccoli)
    Vegetables soup

    (no sugar)
    2 slices whole grain

    papaya, orange)
    Oat biscuits

    bread

    (3 slices)

    Ayam/ikan bakar

    2 boiled eggs

    (carrot, spinach,

    Nestum

    THUR

    (tuna scrambled eggs)

    Fruits

    1 cup of rice

    Fruits

    tomatoes,

    (no sugar)

    Milo/Coffee/Milk

    (banana, pear,

    (2 slices lemon +

    (banana, pear,

    broccoli)

    (no sugar)

    papaya, orange)

    warm water)

    papaya, orange)

    Vegetables soup

    SAT

    2 slices whole grain

    2 boiled eggs

    Chicken soup

    Oat biscuits

    Vegetables soup

    bread

    Fruits

    Spaghetti

    (3 slices)

    (carrot, spinach,

    Milo/Coffee/Milk

    (peanut butter/kaya)

    (banana, pear,

    (2 slices lemon +

    Fruits

    tomatoes,

    (no sugar)

    Milo/Coffee/Milk

    papaya, orange)

    warm water)

    (banana, pear,

    broccoli)

    (no sugar)
    SUN

    papaya, orange)
    CHEAT DAY
    BUT NO OILY FOODS, CONTROL UNHEALTHY CARBS

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