Hey
The eating plan for June 1st - June 6th
Day 1: Intermittent fasting till 12 noon ( you can drink water, black coffee, green tea with no milk during your fast)
Lunch is Sweet Potatoes (Boiled or grilled not fried) with loads of vegetables (Green, Ugu, Spinach)
Snack: Carrots, a handful of any nuts of choice, a medium-sized apple,
Dinner by 7 pm latest: Fish Pepper soup
Day 2: Intermittent fasting till 12 noon
Lunch at 12: Beans and Plantain
Mid-day snack (at least 3 hours after lunch): Any fruit of choice Apples, oranges, are good choices
Dinner: Grilled Chicken breasts with salad (Lettuce, cucumbers, carrots, sweet corn, tomatoes)
Day 3: Intermittent fasting till 12noon
Brunch: Parfait (Unsweetened yogurt, apples, a handful of grapes, a small banana, a handful of nuts)
Midday snack: 2 apples, I banana, 2 medium size mangoes
Dinner: Fish pepper soup with sweet potatoes.
Day 4: Intermittent fast till 10 am
Breakfast: Parfait (Unsweetened yogurt, apples, a handful of grapes, a small banana, a handful of nuts)
Lunch: Boiled plantain+loads of vegetables + small piece of fish
Midday snack: Fruits of choice (3 small-medium sizes)
Dinner: Salad
Day 5: Intermittent fast till 12 noon
Lunch at 12: Grilled Chicken breasts with salad (Lettuce, cucumbers, carrots, sweet corn, avocados tomatoes)
Mid-day snack (at least 3 hours after lunch): Any fruit of choice Apples, oranges, are good choices
Dinner: Fish Pepper soup with a few pieces of sweet potatoes
Day 6: Intermittent fast till 12 noon
Eat a swallow meal of choice - choose any soup cooked in minimal oil
Midday snack: A handful of nuts
Dinner: A fruit smoothie. (pick one from the recipe book)
The water target a day is 3 liters per day.
Don’t wait till you are thirsty to drink.
Observe Body breaks. If you get hungry within 4 hours of a meal opt for very low-calorie fruits
When you are eating a salad, eat your vegetables in abundance.
Things to avoid in Week 1
Soda
Sugar
White rice
Red meat
Alcohol
Dairy.
Speak Soon
Tochi Okafor
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