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NUTRITION TIPS
DAY 1 | DAY 2
The following nutrition tips cover 7 days and meet all of the basic
requirements for a balanced, healthy and targeted diet. Simply con-
tinue this diet after the first 7 days.
The points below serve as a good, general basis for your daily diet:
1. Drink plenty of water! Still water or mains water (which is the
best controlled and healthier water) are best. The recommen-
dation is 2 litres per day.
2. In place of 3 large meals, have 5 or 6 smaller meals.
3. Consume valuable, good carbohydrates (little or no sugar!
Instead, have long-chain carbohydrates in e.g. rice, pasta,
bread, etc.).
4. Avoid or minimise alcohol consumption, as it decreases your
metabolism.
5. Choose vegetable fats over animal fats.
6. Try not to consume carbohydrates after 6:00 pm.
You will find lots of nutrition facts online to help you determine which
foods e.g. contain few or no carbohydrates.
Breakfast
1 medium-sized serving of muesli with skim milk or unsweet-
ened soy milk, with a handful of blueberries,
1 spoon of honey or brown sugar
1 cup of green tea
Lunch
1 medium baked potato, 1 Tbs olive oil.
1 head of lettuce, 2 tomatoes, sliced, if desired some
paprika/herbs with 2 ts olive oil + lemon juice,
1 cup of green tea
Evening
Grilled or steamed salmon fillet seasoned with
1 Tbs lemon juice
1 serving of broccoli (steamed), zucchini and bell pepper,
1 cup of chamomile tea with 1 ts honey
Snack
1 sliced apple or a pear or 1 handful of nuts / pumpkin
seeds
Breakfast
1 slice of whole wheat toast, low fat curd cheese,
1 poached egg, pepper to season
1 cup of green tea
Lunch
1 bowl of whole wheat pasta with tomato sauce (low fat),
½ can of tuna (in juice), pepper to season,
1 cup of green tea
Evening
2 grilled chicken breast, 1 medium bowl of grilled vegeta-
bles (e.g. yellow bell pepper, zucchini, 1 small red onion)
1 cup of green tea
Snack
1 handful of berries, 1 pear or 1 apple
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NUTRITION TIPS NUTRITION TIPS