1. Breakfast is an important meal in the morning. Make time and remember that your
body needs food as a source of energy to fuel your muscles and brain.
Eat something light and quick, such as:
Banana, granola & yogurt, or Rolled oats with fruits;
Green smoothie or eggs with whole wheat bread.
Add warm lemon water with cut fruits like apples, papayas, or oranges.
Avoid eating fried foods and market snacks that are full of fat and sugar.
2. Lunch while taking a break during the day. You may be hungry and want to satisfy yourself with a healthy and nutritionally balanced meal. Choose a combination of animal and vegetable protein with complex carbohydrates.
Eat something filling and easy to prepare, such as:
Bean salad or Gado-Gado Lontong;
Brown Rice Capcai or Chicken Soto;
Chicken Shirataki Noodles or Tuna Tortilla Wrap;
Add warm green tea or cold lemon tea.
3. Dinner is the time to relax and enjoy a delicious and healthy meal with your family. Prepare soups and add sweetener for dessert.
Examples of meals that can be enjoyed during this time:
Tofu Miso Soup or Red Bean Soup;
Chicken steak or rice cake with braised vegetables in coconut milk;
Assorted raw vegetable or vegetable stir-fry
Desserts: Fruit cocktail or jelly/pudding.
Serve food in small portions with vegetables like salads and stir-fried vegetables. Serve animal and vegetable proteins that are low in fat.
Drink warm water.
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