- link

- current weight: 52 kg

- obs: oz/ounces = 30g

• Day 1
  • Breakfast
    • 1/2 Grapefruit
    • 1 Slice of Toast – preferably wholegrain
    • 2 Tablespoons of Peanut Butter
    • 1 cup Coffee or Tea (with caffeine)
  • Lunch
    • 1/2 Cup of Tuna or lean protein substitute
    • 1 Slice of Toast
    • 1 cup Coffee or Tea (with caffeine)
  • Dinner
    • 4 ounces of any meat or protein substitute
    • 1 cup of green beans
    • 1/2 banana
    • 1 small apple
    • 1 cup of vanilla ice cream (coconut milk ice cream is awesome!)
• Day 2
  • Breakfast
    • 1 egg
    • 1 slice of toast
    • 1/2 banana
  • Lunch
    • 1 cup of cottage cheese
    • 1 hardboiled egg
    • 5 saltine crackers
  • Dinner
    • 4 oz of any meat or protein substitute like tofu
    • 1 cup of broccoli
    • 1/2 cup of carrots
    • 1/2 banana
    • 1/2 cup of vanilla ice cream
• Day 3
  • Breakfast
    • 5 saltine crackers
    • 1 slice of cheddar cheese
    • 1 small apple
  • Lunch
    • 1 hardboiled egg (or cooked however you like)
    • 1 slice of toast
  • Dinner
    • 1 cup of tuna
    • 1/2 banana
    • 1 cup of vanilla ice cream