1000 – 1400 +- Kcal
Breakfast
Option 1
1 Banana

Option 2

2 Half-Boil / 2 Hard-Boil Eggs
Substitute
Option 1:

1pc watermelom,
1 sweet potato,
1 orange,
1 apple,
1 pear,
1/2 mango,
100g overnight oats,
1 cup of milk,
1 cup plain yogurt,
1 cup of berries,
1/2 avocado,
1/2 papaya etc.

 

Option 2:

2 cup plain yogurt,
4 fried eggs,
16 egg whites,
2 cup low fat milk,
2 chicken breast salad,
2 smoke duck salad,
100g fresh salmon etc.

Lunch
Option 1
1 portion chicken breast &
1 portion chicken thigh
(Total 8oz/240 grams meat)

Option 2

Stir-Fry Tauge
(as much as you want with no added oil)

Substitute
Option 1:

1 Vietnamese 200g beef soup (no noodle),
Bat Kut Teh 200g lean meat,
2 smooth tofu + 1serv. protein shake,
100g fried tofu + 2 eggs,
Tofu + 4 egg whites,
Tandoori chicken + plain lassi,
Any 200g meat/seafood with less oils,
Steam fish 200g etc.

Option 2:

Any low carbs vegetables be it steam, stir-fry or fresh.
Avoid veg that fry with lots of oils and avoid high starch veg such as potato, sweet potato, corn, pumpkin, yam etc.
* Note: If you cook yourself, use 1tbsp coconut oil or olive oil. If you eat out, try to ask for no added oil

Dinner
Option 1
Portugese Style Grilled Fish
(1/2-1 Tilapia, Try to avoid to much of sause)

Option 2

Kangkung Belacan
(No added oil/Less oil)

Substitute
Option 1:

Asam Pedas 200 fish/sotong,
Grilled Chicken Chop,
Tom Yam Fish,
Steamfish,
Sup Lembu/Ayam/Kambing(with minimal oil),
200-250g meat,
Kungpo Chicken 200g (less oil),
250g Ayam golek,
Oyster egg without starch,
10 sticks satay without sauce etc.
 

Option 2:

Any low carbs vegetables be it steam, stir-fry or fresh.
Avoid veg that fry with lots of oils and avoid high starch veg such as potato, sweet potato, corn, pumpkin, yam etc.
* Note: If you cook yourself, use 1tbsp coconut oil or olive oil. If you eat out, try to ask for no added oil

Snacks
Option 1
Cashew Nuts
(10 – 15 pieces)

Substitute
Option 1:

1 Serv Protein Shake,
10-15pcs Almonds,
Plain Yogurt,
1 cup of milk,
2 pcs of cheese,
Baked tempeh 10g,
1/2 – 1 cup Edamame etc.

1400 – 1800 +- Kcal
Breakfast
Option 1
1 Banana

Option 2

3 Half-Boil / 3 Hard-Boil Eggs
Substitute
Option 1:

1pc watermelom,
1 sweet potato,
1 orange,
1 apple,
1 pear,
1/2 mango,
100g overnight oats,
1 cup of milk,
1 cup plain yogurt,
1 cup of berries,
1/2 avocado,
1/2 papaya etc.

 

Option 2:

1+1/2 cup plain yogurt,
3 fried eggs,
12egg whites,
1+1/2 cup low fat milk,
1+1/2 chicken breast salad,
1+1/2 smoke duck salad,
100g fresh salmon etc.

* Note: You can drink coffee or tea with fresh milk without sugar

Lunch
Option 1
1 portion chicken breast &
1 portion chicken thigh
(Total 8oz/240 grams meat)

Option 2

Stir-Fry Tauge
(as much as you want with no added oil)

Half Boil Rice

Substitute
Option 1:

1 Vietnamese 250g beef soup (no noodle),
Bat Kut Teh 250g lean meat,
3 smooth tofu + 1serv. protein shake,
150g fried tofu + 2 eggs,
Tofu + 4 egg whites,
Tandoori chicken + plain lassi,
Any 250g meat/seafood with less oils,
Steam fish 250g etc.

 

Option 2 (A):

Any low carbs vegetables be it steam, stir-fry, fresh.
Avoid veg that fry with lots of oils and avoid high starch veg such as potato, sweet potato, corn, pumpkin, yam etc.

Option 2 (B):

Half Serv. Noodles (not oily noodles such as yellow mee/kuey teow), 
1 potato,
1 corn etc
* Note: If you cook yourself, use 1tbsp coconut oil or olive oil. If you eat out, try to ask for no added oil

Lastly, cut out starch (Rice) if food is too oily or change starch (Rice) to protein if you want to get lean

Dinner
Option 1
Portugese Style Grilled Fish
(1 Tilapia, Try to avoid to much of sause)

Option 2

Kangkung Belacan
(No added oil/Less oil)

Half Boil Rice

Substitute
Option 1:

Asam Pedas 200 fish/sotong,
Grilled Chicken Chop,
Tom Yam Fish,
Steamfish,
Sup Lembu/Ayam/Kambing(with minimal oil),
200g meat,
Kungpo Chicken 200g (less oil),
200g Ayam golek,
Oyster egg without starch,
10 sticks satay without sauce etc.  

 

Option 2 (A):

Any low carbs vegetables be it steam, stir-fry, fresh.
Avoid veg that fry with lots of oils and avoid high starch veg such as potato, sweet potato, corn, pumpkin, yam etc.

Option 2 (B):

Half Serv. Noodles (not oily noodles such as yellow mee/kuey teow), 
1 potato,
1 corn etc
* Note: If you cook yourself, use 1tbsp coconut oil or olive oil. If you eat out, try to ask for no added oil

Lastly, cut out starch (Rice) if food is too oily or change starch (Rice) to protein if you want to get lean

Snacks
Option 1
Cashew Nuts
(10 – 15 pieces)

Protein Shake
(1+1/2 Scoops)
Substitute
Option 1:

1 Serv Protein Shake,
10-15pcs Almonds,
Plain Yogurt,
1 cup of milk,
2 pcs of cheese,
Baked tempeh 10g,
1/2 – 1 cup Edamame etc.