DIET PLAN 2017!!! !
So Easy to be SEXY - The Change is Coming
BREAKFAST
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
- RICE
-1pc HAM
-1pc EGG
-Choice of
Skimmed Milk or
PLAIN COFFEE
-1pc BANANA
-1 Cup Cheerios
Cereal
-Wheat Bread
- Choice of
Skimmed Milk or
PLAIN COFFEE
-Scrambled egg
-1pc Wheat Bread
-Orange or Banana
- Choice of
Skimmed Milk or
PLAIN COFFEE
-1/2 Rice
-Egg Omelet
-Banana
- Choice of
-1 cup oat meal
-1 cup Blueberries
-Banana or Orange
Skimmed Milk or
PLAIN COFFEE
MORNING SNACK
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
-Wheat Bread
-Boiled Egg
-Wheat Cracker
-Yogurt
-Apple
-Cheddar Cheese
-Wheat Bread
-Peanut Butter
LUNCH
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
Chicken and fruit salad
Composed salad
Hot & Sour Slaw
Tofu scramble
Salad w/ Black Beans
-Banana
-Orange
-Banana
-Wheat
-Banana
-Oat
-Wheat
-Oat
Meal
Bread
Meal
Bread
-Oat Meal
-Oat
Meal
AFTERNOON SNACK
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
-2pc Saging na
Saba
-Wheat Cracker
-Banana
-Peanut Butter
-Wheat Bread
-2pc Saging na
Saba
-Tofu
-Banana
DINNER
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
-Soya Milk
-Tuna Sandwich
-Oat Meal
-Saging na Saba
-Boiled Egg
-Skimmed Milk
-Banana
-Wheat Bread
-Soya Milk
-Tuna Sandwich
Yung sa LUNCH mo option mo lang yang mga picture, actually pwede ka bumili sa canteen basta wag
matatabang pagkaen at mamantika, Manok or Fish or Gulay mas maganda iwasan mo ang pork tska
chicken skin dapat yung mga laman ng chicken lang then mag Beef ka din minsan then samahan mo
nung nasa baba ng picture make sure na hindi ka gutom and hindi rin busog na busog yung sakto lang,
prutas ang pang balance mo. Basta pag nagutom ka wheat Bread, Boiled Egg, Cracker and Saging yung
kainin mo aa.
PROCEDURE on JESS STEMMED CHICKEN
1 sliced breast part chicken into cube cuts,
2- Igisa ang sibuyas at bawang
3- ilagay ang manok sa ginisang sibuyas at bawang tapos takpan para lumabas yung katas ng manok
wag lalagyan ng tubig
4- tapos pag medyo half cook na yung chicken, this about 5-10 minutes para maging half cook ang
manok tsaka muna ilagay yung mga hiniwa na carrots, potatoe then after lumabot na yung manok
lagay muna yung bell pepper, tapos lagyan muna ng paminta at asin then konteng asukal. Thats it!
lagyan muna ibang sangkap para mas sumarap depende sa panlasa mo
PROCEDURE ON JESS FISH FILLET
1-Igisa mo bawang sibuyas
2- Lagay mo yung Cream Dory Fish Fillet sa Ginisang Bawang at Sibuyas
3-Tapos oyster sauce
4-then pakuluan mo 5 mins.
5-Timplahan ng salt
Ola meron kanag saut fish
PROCEDURE ON JESS PATATOE SALAD
1-Boil the potatoe
2- Then palamigin mo muna, cut it into cubes
3- Then add mayonaise
4-Timplahan ng salt and pepper to taste
Pwede mo rin lagyan ng ibang ingredients depende sa trip mo. Then okay na.
Then yung mga picture sa lunch pwede mo Makita kung paano gawin dito sa link na to
[Link]
Pwede mo ibaon mga yan para lunch mo tapos samahan mo ng oat meal and wheat bread and fruits
then mag Skimmed Milk or Coffe ka.
Yung wheat bread meron daw sa Gardenia (GARDENIA WHEAT BREAD) mamili tayo pag mag
sisimula kana. Alam mo madami ka pwede pag pilian ee medyo mabusisi lang paano gawin tska ang
mga pinili ko is yung madali mo mabili sa office tska madaling gawin.
Actually, madali lang naman to kelangan mo lang sanayin sarili mo pwede kana rin mag decide ng
gusto mong kainin basta alam muna kung anu yung bawal kainin. Wag ka po papagutom aa, hindi yun
tama. Alam mo na naman na kahit hindi ka ganun ka kapayat okay lang sakin, pero sigurado ako na pag
naka yanan mo to in just few months papayat tas ma me maintain mo pa kasi sanay kana sa ganitong
routine, tapos yung mga chocolate and cakes pwede naman occasionally lang dapat. Sana wag kana
mag pork. Your Diet Plan has been already fully set. Thank you.
Jamil Umpa
