Hello
Welcome to Week 3.
I really wish you would fill out your tracking sheet, the information is meant to help me know exactly what you are consuming, that way I can continually tweak it to improve your results.
You need to consciously incorporate healthy snacks, eating just one meal might not fuel your body enough, also why aren't you having dinner? They are included in the meal plan.
Day 14: Intermittent fasting till 12 noon ( I recommend that you drink at least 600ml (small nestle) or a green tea.)
Lunch is Boiled Plantain, veggies, and a medium-sized fish
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 15: Intermittent fasting till 12 noon
Lunch at 12: Beans and Titus fish
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 16: Intermittent fasting till 12noon
Lunch: Unriped Plantain porridge served with vegetables
Midday snack: Medium-sized roasted corn with Ube, Any fruit of choice
Dinner: Smoothie(from recipe book).
Day 17: Intermittent fast till 12 noon
Lunch: Boiled plantain+loads of vegetables + small piece of fish
Midday snack: Low calorie Fruits of choice (watermelon, carrots, Red apples)
Dinner: Grilled fish and coleslaw (without cream)
Day 18: Intermittent fast till 12 noon
Lunch at 12: Sweet Potato Porridge (packed with Ugu) + Fish
Mid-day snack (at least 3 hours after lunch): Any fruit of choice Apples, oranges, are good choices
Dinner: Chicken breast Salad (use cream sparingly or not at all)- Remove the skin for chicken
Day 19: 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. The portion is your fists' size.
Midday snack: Medium-sized roasted corn
Dinner: A fruit smoothie. (pick one from the recipe book)
Day 20: Your 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 3
Soda
Sugar
Red meat
Alcohol
Dairy.
During your fast drink a lot of water, this is to give you energy and also increase your metabolism.
Speak Soon
Tochi Okafor
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