Food Group 2000kcal Protein 125-150g 25-30%

Fruits 2 cup Fat 50g 25%

Vegetables 2 1/2 cups Carb 225-250g 45-50%
Grains 6 ounces
Protein food 5 1/2 ounces
Dairy 3 cups
Breakfast Portion Size Calories Carbohydrated Protein Fat
Herbalife Protein 2 tbsp 40 0 10 0
Herbalife Protein 3 tbsp 291 33 31.8 3.3
Whole meal Bread 2 slices 183 28.1 6.5 5
Egg 1 egg 70 0 6.5 4.9
Sliced cheese 1 slice 62 0.7 3.8 5.4

Post-workout Portion Size Calories Carbohydrated Protein Fat

Herbalife 24 1 serving (2 scoop) 190 19.8 26.5 1.3

Lunch Portion Size Calories Carbohydrated Protein Fat

Rice 1 1/2cup (132g) 300 67.5 6.3 0.6
Red meat, lean, raw 4 oz (113g) 137 0.2 24 4.5
Leafy vegetables, raw 100g 23 3.6 2.9 0.4
Olive oil 1/2 tbsp (7g) 63 0 0 7

Snack Portion Size Calories Carbohydrated Protein Fat

Banana 1 medium 105 30 1.3 0.4

Dinner Portion Size Calories Carbohydrated Protein Fat

Rice 1 cup (132g) 200 45 4.2 0.4
Chicken breast, roasted 3.5 oz (100g) 165 0 31 3.6
Broccoli, raw 5.3 oz (148g) 45 8 4 0.5
Olive oil 1/2 tbsp (7g) 63 0 0 7

1937 235.9 158.8 44.3

Breakfast Calories(kcal) Carbs(g) Fat(g) Protein(g)
QL Omega - Egg, 2 egg 140 0 10 13
Quaker Oats - Quaker Rolled Oats, 40 g 150 27 3 5
Fruit - Banana (Cavendish), 1 medium size banana (118 g) (7"- 8" long) 105 30 0 1
amazing'graze - Honestly Smooth Peanut Butter, 14 gram 90 2 7 4
Goodday - Fresh Milk (Malaysia), 150 ml 95 8 5 5
580 67 25 28

Lunch
Lean pork - Lean. Pork, 6 oz 134 0 4 26
Cooked - White Rice, 150 g 195 42 0 4
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
肉骨茶調料 - 肉骨茶調料 , 1 pack 26 5 0 2
肉骨茶調料 - 肉骨茶調料 , 1 pack 26 5 0 2
462 54 12 36

Dinner
Cooked - Chicken Breast, 170 grams 281 0 6 53
Sainsburys Fusili - Pasta Fusili, 150 G 239 48 1 8
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
601 50 15 63

Snacks
Sunglo - Low Fat Greek Yogurt, 100 g 78 7 2 9
Almonds, 10 almond 69 3 6 3
147 10 8 12

Totals 1,790 181 60 139

Breakfast Calories(kcal) Carbs(g) Fat(g) Protein(g)
QL Omega - Egg, 2 egg 140 0 10 13
Gardenia - Wholemeal Bread (Malaysia), 2 slices 153 27 1 8
amazing'graze - Honestly Smooth Peanut Butter, 14 gram 90 2 7 4
Goodday - Fresh Milk (Malaysia), 200 ml 127 10 7 7
Fruit - Banana (Cavendish), 1 medium size banana (118 g) (7"- 8" long) 105 30 0 1
615 69 25 33

Lunch
Cooked - White Rice, 150 g 195 42 0 4
Cooked - Chicken Breast, 170 grams 281 0 6 53
Filipino Petchay - Green Leafy Vegetables, Boiled, 50 gma 11 1 0 1
Filipino Petchay - Green Leafy Vegetables, Boiled, 50 gma 11 1 0 1
Olive Oil, 0.5 tbsp 60 0 7 0
558 44 13 59

Dinner
Medium baked potato - Potato, 180 gram 168 39 0 4
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
Kroger - Atlantic Salmon, 200 gram 282 0 18 27
531 41 26 33

Snacks
Sunglo - Low Fat Greek Yogurt, 100 g 78 7 2 9
Apple, 1 medium 95 25 0 0
173 32 2 9

Totals 1,877 186 66 134

Breakfast Calories(kcal) Carbs(g) Fat(g) Protein(g)
QL Omega - Egg, 2 egg 140 0 10 13
Mission Reduced Carb Wrap - Reduced Carb Wrap, 1 unit 130 17 3 9
Olive Oil, 0.5 tbsp 60 0 7 0
Chesdale - Cheddar Cheese Slice, 1 slice (21g) 62 1 5 4
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Tomato, 120 g 22 5 0 1
Goodday - Fresh Milk (Malaysia), 150 ml 95 8 5 5
530 33 31 34

Lunch
Cheong Fatt - Traditional Tofu, 100 gram 70 3 1 11
Cooked - White Rice, 150 g 195 42 0 4
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
Walmart shrimp - Shrimp, 100 gram 118 0 2 25
464 47 11 42

Dinner
Cooked - Chicken Breast, 170 grams 281 0 6 53
Cooked - White Rice, 150 g 195 42 0 4
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
557 44 14 59

Snacks
Sunglo - Low Fat Greek Yogurt, 100 g 78 7 2 9
Fruit - Banana (Cavendish), 1 medium size banana (118 g) (7"- 8" long) 105 30 0 1
lindt - cacao78, 10 grammi 58 2 5 1
241 39 7 11

Totals 1,792 163 63 146

Breakfast Calories(kcal) Carbs(g) Fat(g) Protein(g)
QL Omega - Egg, 2 egg 140 0 10 13
Mission Reduced Carb Wrap - Reduced Carb Wrap, 1 unit 130 17 3 9
Ayam Brand - Tuna Chunks In Water, 72 g (drained weight) 86 0 0 18
Chesdale - Cheddar Cheese Slice, 1 slice (21g) 62 1 5 4
Lettuce, 20 g 3 1 0 0
421 19 18 44

Lunch
Kroger - Atlantic Salmon, 200 gram 282 0 18 27
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
Cooked - White Rice, 180 g 234 50 1 5
597 52 27 34

Dinner
Generic - Chicken Thigh Without Skin, 1 thigh 109 0 6 14
Generic - Chicken Thigh Without Skin, 1 thigh 109 0 6 14
Cooked - White Rice, 150 g 195 42 0 4
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
QL Omega - Egg, 1 egg 70 0 5 7
564 44 25 41

Snacks
Apple, 1 medium 95 25 0 0
Goodday - Fresh Milk (Malaysia), 150 ml 95 8 5 5
190 33 5 5

Totals 1,772 148 75 124

Your Daily Goal
Breakfast Calories(kcal) Carbs(g) Fat(g) Protein(g)
QL Omega - Egg, 2 egg 140 0 10 13
Gardenia - Wholemeal Bread (Malaysia), 2 slices 153 27 1 8
Goodday - Fresh Milk (Malaysia), 150 ml 95 8 5 5
Mandarin - Small Orange, 76 g (2-1/4" dia) 47 12 0 1
St Dalfour - Strawberry Jam No Added Sugar, 1 tbsp 23 g 50 12 0 0
485 59 16 27

Lunch
Laura's Lean Beef - Lean Beef, 180 g 254 0 14 33
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
QL Omega - Egg, 1 egg 70 0 5 7
Olive Oil, 0.5 tbsp 60 0 7 0
Cooked - White Rice, 150 g 195 42 0 4
600 44 27 46

Dinner
Cooked - Chicken Breast, 170 grams 281 0 6 53
Medium baked potato - Potato, 180 gram 168 39 0 4
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
530 41 14 59

Snacks
Costco cheesecake - Cheesecake, 2.25 oz 220 17 16 4
220 17 16 4

Totals 1,835 161 73 136

Breakfast Calories(kcal) Carbs(g) Fat(g) Protein(g)
Cooked - White Rice, 150 g 195 42 0 4
Lean pork - Lean. Pork, 6 oz 134 0 4 26
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
肉骨茶調料 - 肉骨茶調料 , 1 pack 26 5 0 2
436 49 12 34

Lunch
Cooked - Chicken Breast, 170 grams 281 0 6 53
Cooked - White Rice, 150 g 195 42 0 4
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
557 44 14 59

Dinner
Filipino Petchay - Green Leafy Vegetables, Boiled, 100 gma 21 2 1 2
Olive Oil, 0.5 tbsp 60 0 7 0
Cheong Fatt - Traditional Tofu, 150 gram 105 5 2 17
Medium baked potato - Potato, 180 gram 168 39 0 4
QL Omega - Egg, 1 egg 70 0 5 7
424 46 15 30

Snacks
Apple, 1 medium 95 25 0 0
Goodday - Fresh Milk (Malaysia), 150 ml 95 8 5 5
Almonds, 10 almond 69 3 6 3
Herbalife 24-1 serving (2 scoop) 190 190 19.8 26.5
449 226 30.8 34.5

Totals 1,866 365 72 158