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WEEK 2: 
Aim: eat in moderation, ignore counting calories but use measuring cups and keep a food journal

Do morning exercises on an empty stomach. Eat your first meal of the day 45 mins to an hour later, if you have time only in the evening then worry, workout when you can. Each meal should consist of one serving of protein (about the size of your palm), a complex carbohydrate, and veggy
(1 cup). See food choices below. Drink enough water too
  1. Drink at least 4 liters of water daily, drink nothing but water
  2. No biscuits, no fizzy drink, no white bread and no pastries
  3. Use you measuring cup, if you don’t have one buy
  4. Snack on fruits, seeds, veg and nuts but only 1 serving
  5. Move, exercise for at least 45 to 60 mins daily 4/5 times a week.
  6. Keep food journal: pen down everything that goes into your mouth
  7. Sleep 7 hours at least
  8. Eat only complex carb
  9. Don’t go eating a bunch of banana because its fruits: moderation is the key
  10. workout remains the same, the workout will run for 3 weeks before we move to another thing.
What to eat:
  1. Any fruits
  2. Any vegetable
  3. Any complex carb
  4. Eggs
  5. Wheat bread
  6. Oat
  7. All bran, weetabix, fruit and fiber
  8. Any beans (1/2 cup per serving)
  9. Any rice (ofada preferably or brown or basmatic, 1/2 cup cooked)
  10. Any unsalted nut (1 handful)
  11. Low fat plain natural yogurt
  12. Sweetener
  13. Honey
  14. Any fish
  15. Chicken
  16. turkey
  17. Less or no red meat
Foods to avoid during Week 2
  1. Red meat
  2. Full Milk, cream
  3. Butter and margarine
  4. Any food that contains white flour including bread, croissants, cereals, cakes, biscuits, pies, pastry, etc
  5. Crisps and savoury snacks including salted nuts
  6. Chocolate, sweets, jam and sugar
  7. Processed foods
  8. Alcohol
  9. Coffee
  10. Mayonnaise
  11. Fizzy drinks and squashes, including diet versions
Breakfasts Ideas (be creative with what to eat)
  • 1/2 cup for oat and 2 tbsp skimmed milk
  • 2 sticks weetabix with 2 tbsp skimmed milk
  • 1 cup all bran or fruit and fiber with 2 tbsp skimmed milk
  • Egg omelet
  • Porridge oat or muesli can be topped with any fruit of your choice or natural yogurt or nuts
  • Fruit salad with oats: fresh fruit salad with some sprinkling of oats.
  • Smoothie: fruit or veggy.
  • Fresh fruit and yogurt
Lunch ideas  ( feel free to mix it up, just be creative)
  • Vegetable with either beans or lentil (1 cup cooked) and fish
  • Sweet corn salad with fish (you can use canned fish but remove the oil or water)
  • Vegetable salad with rice (1 cup cooked)
  • Sweet potato with fish with steamed vegetables
  • 1 cup boiled yam with veggies
  • 1/2 cup rice or beans with veggies
Dinner ideas (eat less carb for dinner, more veggy or light meals)
  • Fish pepper soup
  • Chicken pepper soup
  • Vegetable and fish
  • Salad and fish
  • Beans/lentil salad
  • Sweet potato (1 cup diced) with vegetable and fish
  • Tomato soup
  • Salad or fruits (1 serving)
  • Low fat plain natural yogurt mixed with honey/sweetener
  • Plain popcorn
  • 3 Crackers
  • Handful of unsalted nuts or seeds
Drink Only
  • Water
  • Fruit infused water
  • Green tea or fruit tea

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