1st Menu (1-2 weeks) 2nd Menu(3-4 weeks)

Breakfast before 8am Menu makan sama,kecuali breakfast selang(alternate) dengan buah

(tembikai atau jambu batu) any amount.

Toast white bread x 1 Buah betik tak boleh makan waktu pagi.

Quaker oat 2-3 spoon + hot water + sugar + creamer

Cornflakes 2-3 spoon (kunyah shj) Exercise 30 minit x 3 seminggu ( 1 hour before dinner atau 2 hours after
dinner)
Drink : Coffee Nescafe ( 1 cup ) every day.
Cth : Jam 7 mlm exercise dinner jam 8 mlm
+ ½ of white sugar
Dinner jam 7 petang exercise jam 9 mlm
+ coffee mate creamer 1 sudu
FEMALE
NO LUNCH !!
10 mins warp up CD Kathy Smith
DINNER 6pm - 8pm
10 min stomach
Sup sedap-sedap (ayam,ikan,daging) any amount
10 mins buttock + thigh
Yong Tau Foo (sumbat ikan,bendi,cili kering, toufu putih,gravy cili only)

WATER
Sotong kangkung 1/3,steamboat
7am - 12 noon (1.5 liter)
Tofu Sumbat Steam Claypot
1pm - 7 pm (1.5 liter)
All LAUK + salad or sayur (tuna,sardine,ayam,ikan,dgg)

Telur rebus putih sahaja x 2 biji

DESERT ( selepas makan )
Brocoli 300g rebus in microwave 5 mins with cream of mushroom 1/3 tin
Buah sepotong
or chicken soup.
Cth : betik, jambu batu, tembikai