30 Days Diet Challenge (Week 4)

Week 4

Day 22 (Sept 30^th Monday)

Breakfast:

-Special K with Mango

Lunch:

-Kheemao Chicken with fried egg

Snack:

-Watermelon + Seaweed

Dinner: 

-Whole wheat macaroni Mac and Cheese

Snack:

-Mango yoghurt popsicle with raspberry

Day 23 (Oct 1st Tuesday) (Gym Day)

-BCAA before workout

Breakfast:

-Protein Bar + coffee

Lunch:

-Khao Kluk Krapi

Snack:

-Watermelon + sweet potato chip

Dinner: 

-Chili tomato salsa and chicken burrito

Snack:

-Mango yoghurt popsicle with raspberry + grapes

Day 24 (Oct 2nd Wednesday)

Breakfast:

-2 peanut butter banana cinnamon toast 

- 1 milk

Lunch:

-Yum Naem

Snack:

-Papaya + sweet potato chip

-Orange juice + seaweed

Dinner: 

-Tuna steak and egg and mozzarella wrap with tomato salsa

Snack:

-Grape + popsicle

Day 25 (Oct 3rd Thursday) (Gym Day)

-BCAA before workout

Breakfast:

-Protein Bar + coffee

Lunch:

-Fried egg with rice + beef garlic and tomyum soup

Snack:

-guava

Dinner: 

-Whole wheat macaroni tuna tomato sauce topped with egg

Snack:

-Mango yoghurt popsicle with raspberry

Day 26 (Oct 4th Friday) (Cheat Day)

Breakfast:

-Special K with 1/2 banana

- 1 peanut butter toast with 1/2 banana

Lunch:

-1 yoghurt

- 1 fish burger

Snack:

-sweet potato chip

-2 brownies

Dinner: 

-Teppanyaki at home

Snack:

-Fruite jelly

Day 27 (Oct 5th Saturday) (Gym Day) (Cheat day)

-BCAA before workout

Breakfast:

-Protein Bar + coffee

Lunch:

-Saba steak set

Dinner: 

-Chilli cheese burger 

-Strawberry milkshake

-Onion ring

Day 28 (Oct 6th Sunday) 

Breakfast:

-1 peanut butter toast

- 1 caramel Almond butter toast

Lunch:

-Spicy mos burger

-salad

-coke zero

Snack:

-2 oatmeal muffin

-1/2 mango

Dinner: 

-Whole wheat macaroni mac and cheese

Snack:

-1/2 mango

30 Days Diet Challenge (Week 3)

Week 3

Day 15 (Sept 23^rd Monday)

Breakfast:

-1 Protein bar

-1 glass of milk

Lunch:

-2 chicken drumstick + sticky rice

-1 Vegetable and fruit juice

Snack:

-Watermelon + Crispy apple

Dinner: 

-Stewed chicken katsu + miso soup + steamed egg

Day 16 (Sept 24^th Tuesday) (Gym Day)

BCAA before workout

Breakfast:

-Protein bar

-1 milk

Lunch:

-Beef hamburg and yakiniku set (Pepper Lunch)

Snack: 

-Watermelon

BCAA before workout

Dinner: 

-Oatmeal with milk and protein powder + banana + frozen raspberry

Snack:

-Pineapple

Day 17 (Sept 25^th Wednesday)

Breakfast:

-Peanut butter banana cinnamon toast 

- 1 glass of milk

Lunch: 

-Tuna Sandwich

-2 boiled eggs

Snack:

-Watermelon

Dinner: 

-1/4 Oat crust barbecue chicken breast pizza

-Corn salad in balsamic

Snack:

-Mango and cantaloupe

Day 18 (Sept 26^th Thursday) (Gym Day)

BCAA before workout

Breakfast:

-1 protein bar

-1 coffee

-corn

Lunch:

-Dried beef + sticky rice

-1 vegetable and fruit juice

Snack:

-watermelon

Dinner:

-1/2 Oat crust barbecue chicken breast pizza

Snack:

-mango and cantaloupe

Day 19 (Sept 27^th Friday)

Breakfast:

-1 protein bar

-salad olive oil and balsamic

-1 glass of milk

Snack:

-freeze dried apricot

Lunch:

-Khao Kluk krapi

-2 boiled eggs

Snack:

-Watermelon

Dinner:

-1/4 Oat crust barecue chicken breast pizza

Snack:

-assorted fruits

Day 20  (Sept 28th Saturday) 

Breakfast:

-2 peanut butter toast

-1 glass of milk

Lunch:

-avocado don

Snack:

-mango yoghurt smoothie

Dinner:

-Chinese food at the wedding

Day 21 (Sept 29th Sunday)(Gym Day)

BCAA before workout

Breakfast:

-Protein bar

-1 coffee

Lunch:

-Tuna sandwich

-1 hot latte

Dinner:

-2 eggs

-1 toast

-1 tuna toast