This document outlines a daily meal routine consisting of oats or bread, chicken breast, fish, or egg whites for breakfast with brown rice and banana; chicken breast, fish, or eggs with vegetables for lunch and dinner without rice and with a green apple; and an evening coffee with nuts. It provides additional tips to eat 130g of protein per day, eat 6 times daily with fruits and vegetables, take one cheat day per week, and train hard while eating wisely and sleeping early.

1. MY DAILY MEAL ROUTINE
1. Breakfast 2. Lunch 3. Dinner
 Oat or
 bread
 Chicken breast
 fish
 egg white
 Vegetables
*With rice (Brown rice)
Fruits:
 Banana
Evening Drink:
 Coffee O’
 Nut
 Chicken breast
 fish
 egg
 Vegetables
*No rice
Fruits:
 Green Apple
*Do not eat banana at
night
Other Tips:
 No sugar (Use stevia sugar/alternative sugar)
 No oil (Use olive oil)
 Eat 130g protein a day
 Eat 6 times a day
 Eat a lot of fruits and vegetables
 1 day cheat day in a week
 Train hard, eat wisely and sleep early at night.