”“It never ceases to amaze me: we all love ourselves more than other people, but care more about their opinion than our own.”

Marcus Aurelius

Breakfast:

  • Black coffee
  • Half bowl of Oatmeal with milk
  • You may add cinnamon and a handful of fresh blueberries if you wish
  • Alternatively you may “fast” until 2pm if You prefer. Continue with black coffee though

Lunch

  • Bowl of greek yoghurt with handful of blueberries.
  • 1 Green Tea

*or small bowl of soup

Dinner :

A Medium sized plate

  • 3/5 protein source (chicken, steak, mince, tuna, turkey etc
  • 1/5 fats (avocado, nuts etc)
  • 1/5 white rice or carb source (sweet potatoes, pasta, potatoes etc)
  • Handful of vegetables from : Esparagus, broccoli, cherry tomatoes, carrots

Snacks :

  • Handful of nuts

 

Eliminated :

  • Alcohol is for wimps
  • Smoothies, fruit juices
  • Dried fruit
  • Flat whites, Caffe lattes etc

Breakfast:

  • Black coffee
  • Half bowl of Oatmeal with milk
  • You may add cinnamon and a handful of fresh blueberries if you wish
  • Alternatively you may “fast” until 2pm if You prefer. Continue with black coffee though

Lunch

  • Bowl of greek yoghurt with handful of blueberries.
  • 1 Green Tea

*or small bowl of soup

Dinner :

A Medium sized plate

  • 3/5 protein source (chicken, steak, mince, tuna, turkey etc
  • 1/5 fats (avocado, nuts etc)
  • 1/5 white rice or carb source (sweet potatoes, pasta, potatoes etc)
  • Handful of vegetables from : Esparagus, broccoli, cherry tomatoes, carrots

Snacks :

  • Handful of nuts

 

Eliminated :

  • Alcohol is for wimps
  • Smoothies, fruit juices
  • Dried fruit
  • Flat whites, Caffe lattes etc

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1 pm Lunch:

  • 150g mageres Fleisch (z.B.: Hähnchen, Rind oder Pute) oder 200g fettreicher Fisch (z.B.: Lachs oder Thunfisch)
  • Falls Du kein Fleisch oder Fisch isst, dann kannst du auch 150g Seitan oder Tofu essen.
  • 1 Handvoll Gemüse (Brokkoli, Spinat oder grüne Brechbohnen)
  • 1 Becher Tee (1 Teebeutel Grüner & 1 Teebeutel Brennesseltee) Du kannst beide Teebeutel in einem Becher einlegen

4 pm small snack

  • 200g Hüttenkäse
  • 1TL Zimt
  • 1 Handvoll Blaubeeren
  • 1 Becher Tee (1 Teebeutel Grüner & 1 Teebeutel Brennesseltee) Du kannst beide Teebeutel in einem Becher einlegen

20:00 Dinner:

  • 150g mageres Fleisch (z.B.: Hähnchen, Rind oder Pute) oder 200g fettarmer Fisch (z.B.: Forelle oder Kabeljau)
  • Falls Du kein Fleisch oder Fisch isst, dann kannst du auch 150g Seitan oder Tofu essen.
  • 1 Handvoll Gemüse (Brokkoli, Spinat oder grüne Brechbohnen)
  • 0,5 L stilles Wasser mit Zitrone (3 Scheiben Zitrone einfach ins Wasser einlegen)