Hey
The eating plan for June 7th - June 13th
Day 7: Intermittent fasting till 12 noon ( you can drink water, black coffee, green tea with no milk during your fast)
Lunch is Beans and Plantain (Boiled or grilled not fried) with a serving 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/ smoothies (from the recipe book)
Day 8: Intermittent fasting till 12 noon
Lunch at 12: Rice (basmati preferably) served with fish with a serving of cucumber slices.
Mid-day snack (at least 3 hours after lunch): Any fruit of choice Apples, oranges, are good choices
Dinner: Vegetable salad (Lettuce, avocado, cucumbers, carrots, sweet corn, tomatoes)
Day 9: Intermittent fasting till 12noon
Lunch: Unriped Plantain porridge served with vegetables
Midday snack: Medium-sized roasted corn
Dinner: Smoothie(from recipe book).
Day 10: 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 11: Intermittent fast till 12 noon
Lunch at 12: Fish Peppersoup with a generous amount of sweet potatoes
Mid-day snack (at least 3 hours after lunch): Any fruit of choice Apples, oranges, are good choices
Dinner: Vegetable Salad (Lettuce, avocado, cucumbers, carrots, sweet corn, tomatoes)
Day 12: Intermittent fast till 12 noon
Eat a swallow meal of choice(amala, eba) - choose any soup cooked in minimal oil and packed with loads of vegetables. Portion is your fists' size.
Midday snack: Medium-sized roasted corn
Dinner: A fruit smoothie. (pick one from the recipe book)
Day 13: A meal of choice but still avoid processed foods, refined sugar, and deep-fried foods.
The water target a day is 3 liters per day.
Don’t wait till you are thirsty to drink (set a timer for every 30 mins). If you find water boring- add some lemon slices, cucumber slices, and a tint of ginger.
Observe Body breaks. If you get hungry within 4 hours of a meal opt for very low-calorie fruits or vegetable (watermelon, green apples, pawpaw, cucumber, carrots)
When you are eating a salad, eat your vegetables in abundance.
Things to avoid in Week 2
Soda
Sugar
White rice (there's one day for this but preferably basmati)
Red meat
Alcohol
Dairy.
Speak Soon
Tochi Okafor
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