31/03/2023
💃 07 DAYS EATING CLEAN "EXIT THEM" 👉 Quick + convenient + time saving.
1️⃣ LIST OF FOOD TO BUY FOR:
🛒 Main meal:
- High-fiber foods to help you feel full for a long time: 🌡 Diet cereals from oats, black brown rice, black vermicelli
- Lean protein: 🌡Chicken breast 600g, beef 400g, calamari 250g, basa fish 200g, shrimp 150g, squid 150g, 100g tofu, 02 eggs...
- Vegetables: 🌡Carrot, cabbage, broccoli, bok choy, susu, bell pepper, corn, cucumber, tomato, shiitake, chives, asparagus, cherry tomato, sweet potato, onion.
🛒 Snack:
- Nuts/fruits: Almonds, bananas, apples, strawberries, milk.
2. MENU SUGGESTION (1200-1300 Calories/DAY):
👉 DAY 1: 1308cal
- BREAKFAST: 2 boiled eggs, 100g sweet potatoes
- LUNCH: Chicken Vien (150g chicken breast, 50g calamari, carrots, corn) + 100g broccoli
- PM: 50g almonds
Dinner: Salad + 150g fried chicken breast with onion + 1/2 corn
👉 DAY 2: 1308cal
- Morning: Apple Granola + 1 jar of low-sugar yogurt + 30g oats + Apple, Strawberry
- LUNCH: Beef jerky (150g beef + 100g bell pepper) + 100g brown rice (oyster sauce, chili sauce)
- PM: 45g chocolate granola
Dinner: 40g vermicelli + 1 egg + 100g chicken breast + cabbage and carrots
👉 DAY 3: 1277cal
- AM: 1 slice of black bread + 1 tomato + 1 egg +10g mayo sauce
- LUNCH: 40g brown rice noodles + 100g shrimp + carrot + cabbage + cucumber
- Afternoon: Avocado Smoothie + granola + banana, strawberry
- Dinner: Salad + 150g beef + 50g corn + tomato + 30ml roasted sesame sauce
👉 DAY 4: 1298cal
- AM: 1 slice of black bread + 25g peanut butter + 100g banana
- LUNCH: 50g shiitake + chives + 50g carrots + 150g beef + 40g brown rice noodles
- PM: Banana + Apple Smoothie + Apple Granola
Dinner: Salad + 150g fried chicken breast with onion + 1/2 corn