Fit & Wise

30/12/2025

02/09/2025

24/10/2024

🌿Healthy Meals Check-in Day 9🌿
🍳 Breakfast: 1 cucumber, 1 fried egg, 1 cup of coffee, and a corn on the cob🌽
🍚 Lunch: 1/2 cup of rice with chopped spinach, green onions tofu ,fried egg with enoki mushroom🍳
🥗 Dinner: Lean beef with shimeji mushroom soup🥣
🍑 Snack: A small bowl of grape!

🌿健康餐打卡第六天🌿
🍳 早餐：1条黄瓜，1个煎蛋，一杯黑咖啡，一个玉米🌽
🍚 午餐：一份菜饭，小葱豆腐，金针菇炒蛋🍳
🥗 晚餐：鸿禧菇牛肉汤🥣
🍑 加餐：一小碗的葡萄！

23/10/2024

🌿Healthy Meals Check-in Day 8🌿
🍳 Breakfast: 1 sweet potato, 1 hard-boiled egg,1 glass of milk, and one cup of blueberries🫐
🍚 Lunch: 1/2 cup of white rice, braised duck, stir fried broccoli with carrot🥦
🥗 Dinner: Shredded chicken and enoki mushroom soup🥣
🍑 Snack: A banana!

🌿健康餐打卡第八天🌿
🍳 早餐：1根红薯，1颗水煮蛋，一杯热牛奶，1杯蓝莓🫐
🍚 午餐：半杯白饭，卤鸭肉，西兰花胡萝卜🥦
🥗 晚餐：金针菇鸡丝汤🥣
🍑 加餐：一根香蕉！

22/10/2024

🌿Healthy Meals Check-in Day 7🌿
🍳 Breakfast: 2 toast, 1 hard-boiled egg, 1 cucumber, 1 cup of black coffee☕
🍚 Lunch: 1/2 cup of white rice, stir fried okra with dried bean curd，shredded chicken with chili and ginger🍗
🥗 Dinner: Pumpkin tofu soup🥣
🍑 Snack: A dragon fruit!

🌿健康餐打卡第七天🌿
🍳 早餐：2片土司，1颗水煮蛋，1条黄瓜，一杯黑咖啡☕
🍚 午餐：1/2杯米饭，秋葵香干，凉拌鸡丝🍗
🥗 晚餐：南瓜豆腐汤🥣
🍑 加餐：一颗的火龙果！

22/10/2024

🌰🥜 Happy International Nuts Day! 🥜🌰

Here are some nutty facts to munch on:
🌟 Almonds are a great source of vitamin E!
🌟 Walnuts are rich in omega-3 fatty acids!
🌟 Cashews provide essential minerals like zinc and magnesium!

What's your favorite way to enjoy nuts? Share in the comments below! 👇🥳

21/10/2024

🌿Healthy Meals Check-in Day 6🌿
🍳 Breakfast: 1 tomato, 1 hard-boiled egg, some pine nuts, 1 glass of milk, and a corn on the cob🌽
🍚 Lunch: 1 cup of fried noodle, stir-fried cucumber and carrot, boiled shrimp🍤
🥗 Dinner: Grilled bell pepper, shrimp and cucumber🫑
🍑 Snack: A small bowl of watermelon!

🌿健康餐打卡第六天🌿
🍳 早餐：1个番茄，1颗水煮蛋，少许松子，一杯热牛奶，一个玉米🌽
🍚 午餐：一份凉面，黄瓜胡萝卜丝，白灼虾仁🍤
🥗 晚餐：烤彩椒，虾仁，黄瓜🫑
🍑 加餐：一小碗的西瓜！

20/10/2024

🌿Healthy Meals Check-in Day 5🌿
🍳 Breakfast: 1 rice cake, 2 hard-boiled eggs, 1 fresh cucumber, and 1 glass of milk🥛
🍚 Lunch: 1/2 cup of white rice, stir-fried kangkung, shrimp with winter melon🍤
🥗 Dinner: Salad bowl with chicken breast, corn, bell pepper, and egg🥗
🍑 Snack: A small bowl of blueberries!

🌿健康餐打卡第五天🌿
🍳 早餐：1个米糕，2颗水煮蛋，1条黄瓜，一杯热牛奶🥛
🍚 午餐：半杯白饭，炒空心菜，冬瓜虾仁🍤
🥗 晚餐：鸡胸肉沙拉搭配彩椒，玉米，水煮蛋🥗
🍑 加餐：一小碗的蓝莓！

19/10/2024

🌿Healthy Meals Check-in Day 4🌿
🍳 Breakfast: 1 mini pumpkin, 2 hard-boiled eggs, lettuce with cherry tomato, and 1 cup of black coffee☕
🍚 Lunch: 1/2 cup of white rice, stir-fried celery, stir-fried lean bean with green pepper🥩
🥗 Dinner: Salad bowl with chicken sausage, potato, cherry tomato, and okra🥗
🍑 Snack: A juicy pear!

🌿健康餐打卡第四天🌿
🍳 早餐：1个贝贝南瓜，2颗水煮蛋，1份蔬菜沙拉，一杯黑咖啡☕
🍚 午餐：半杯白饭，炒芹菜，青椒炒肉🥩
🥗 晚餐：鸡肉香肠沙拉搭配土豆，小番茄，秋葵🥗
🍑 加餐：一颗水梨！

18/10/2024

🌿Healthy Meals Check-in Day 3🌿
🍳 Breakfast: 1 garlic pork bun, pea sprout, fried egg with okra, and1 cup of black coffee☕
🍚 Lunch: 1/2 cup of white rice, cucumber slices, and stir-fried edamame with lean chicken slices🥩
🥗 Dinner: Salad with chicken sausage, lettuce, cherry tomato, and pumpkins🥗
🍑 Snack: A juicy cucumber!

🌿健康餐打卡第三天🌿
🍳 早餐：1个蒜苔肉包，豌豆苗，秋葵煎蛋，1杯黑咖啡☕
🍚 午餐：半杯白饭，1份清炒黄瓜片，毛豆炒肉丝🥩
🥗 晚餐：鸡肉香肠沙拉，搭配生菜，小番茄，南瓜🥗
🍑 加餐：一条水灵灵的黄瓜！

17/10/2024

🌿Healthy Meals Check-in Day 2🌿
🍳 Breakfast: 1 cucumber, 2 hard-boiled eggs, 1 glass of milk, and a sweet potato🍠
🍚 Lunch: 1/2 cup of multigrain rice, braised lean beef, stir-fried okra with garlic🥩
🥗 Dinner: Salad bowl with prawn, lettuce, cherry tomato, potato, and parsley🍤
🍑 Snack: A small bowl of cherry tomato🍅

🌿健康餐打卡第二天🌿
🍳 早餐：1根黄瓜，2颗水煮蛋，1杯牛奶，1根红薯🍠
🍚 午餐：半杯杂粮饭，炖瘦牛肉，蒜蓉秋葵🥩
🥗 晚餐：虾仁沙拉搭配生菜，小番茄，土豆，香菜🍤
🍑 加餐：一小碗的小番茄🍅

16/10/2024

🌿Healthy Meals Check-in Day 1🌿
🍳 Breakfast: 1 cucumber, 1 hard-boiled egg, 1 glass of milk, and a corn on the cob🌽
🍚 Lunch: 1/2 cup of multigrain rice, 1 serving of bok choy, stir-fried green pepper with lean beef slices🥩
🥗 Dinner: Poke bowl with prawn, lettuce, cherry tomato, corn, edamame, and red cabbage🍤
🍑 Snack: A juicy peach to round out the day!

🌿健康餐打卡第一天🌿
🍳 早餐：1根黄瓜，1颗水煮蛋，1杯牛奶，1根玉米🌽
🍚 午餐：半杯杂粮饭，1份小白菜，青椒炒瘦牛肉🥩
🥗 晚餐：虾仁沙拉碗，搭配生菜，小番茄，玉米，毛豆，红甘蓝🍤
🍑 加餐：一颗水灵灵的桃子！