Menu Sepanjang 2 minggu Induction

13/12/2010 day 1:

BF : Omelet (3 Biji) + Cili Padi + Cheese + Homemade Fish & Beef ball (digoreng)

Lunch : Homemade Fish & Beefball (goreng) + Sup ikan + tomato + carrot

Dinner : Fillet kembong panfriend ( tumis sikit bawang putih dan halia) + Sup Ikan

Exercise : Jillian amik kat youtube

Air : >3000ml

14/12/2010 day 2 :

BF : Omelet ( 3 biji) + cili hidup + Cheese

Lunch : Ayam goreng wing 3 ketul

Dinner : Homemade fish & Beefball dibakar + mayo + cheese

Exercise : yoga

Air : >3000ml

15/12/2010 day 3 :

BF : Omelet ( 3 biji ) + sausage (2) + bawang putih

Lunch : Ayam (tak tau masak ape, beli kat Nur Nadirah) + BBQ sos

Dinner : Caping Fillet (fish) + Mayo + Tomato + Cheese + BBq sos

Exercise : NO!!

Air : >3000ml

16/12/2010 day 4:

BF : Telur rebus (2 biji) + meatloaf (2 slice) + mayo + BBQ sos

Lunch : Daging rendang + ikan masam manis + sayur campur

(makanan tak leh pakai ni... Sebab ade jamuan lepas sesi review)

Dinner : Caping Fillet + Chicken breast goreng + tomato + mayo + BBQ sos

Exercise : panjat tangga LHDN tingkat 3 (hehehe itu je exercisenye)

Air : as usual >3000ml

17/12/2010 day 5 :

BF : Egg Roll ; Telur (2) + Saugage (2) + Meatloaf (1) + Cheese

Lunch : Pucuk paku + kangkung + Ayam goreng 3 pcs

Dinner : Buffalo wings (2) + baki breakfast + tomato + mayo

Exercise : ikut rutin exercise dalam pdf..

Air : >3000ml

18/12/2010 day 6 :

BF : telur rebus (2) + meatloaf + mayo

Lunch : Ikan masak asam rebus (siakap + tenggiri)

Dinner : Sama macam lunch

Exercise : rutin 

Air : >3000ml

19/12/2010 day 7 :

BF : Telur rebus (2) + chicken reast (bakar) + lettuce + mayo

Lunch : Chicken wing bakar (2) + Lettuce + Coleslaw

Dinner : Tuna olive oil ( 1/2 tin) + telur mata + lettuce

Exercise : lari setempat 10 minit

Air : >3000ml

20/12/2010 day 8 :

BF : Omelet [ Brocoli + garlic + udang kering + sausage (2) ]

 

Lunch : Ikan tenggiri masak kicap (tanpa kuah) + ikan merah bakar

Dinner : Drumstik bakar + lettuce + tuna

Exercise : No! ade meeting sampai malam

Air : >3000ml

21/12/2010 day 9 :

BF : Chicken wing + Brocoli + meatloaf

Lunch : Ikan sebelah sambal + lettuce + coleslaw

Dinner : Chicken wing + coleslaw + Lettuce

Exercise : rutin

air : >3000ml

22/12/2010 day 10 :

BF : Sausages + Telur rebus + brocoli

Lunch : Ikan sembilang masak merah + pucuk paku + kerabu agar-agar laut

Dinner : Ayam goreng tomato (xde kuah)  + balance breakfast

Exercise : lari + jalan kat tasik (4 laps)

Air : >3000ml

23/12/2010 day 11 : 

Breakfast : Sardin (2) + telur goreng (2) + lettuce 

Snack : pizza topping

Lunch : chicken wing 3 ketul

Dinner : Sup ayam

Exercise : No

Air : >3000ml

24/12/2010 day 12 :

Bf : Omelet [ telur (2) + Mini Tomato + sausages (1)]

Lunch : Ikan sebelah bakar + kangkung

Dinner : Ayam panggang 2 1/2 ketul + Cheese

Exercise : joging + jalan tasik 3 laps

Air > 3000ml

25/12/2010 day 13 :

BF : Murtabak Sardin [ telur (2) + bawang besar 1/2 + sardin 2 ekor ]

Lunch : Ikan baulu + wing (1) + pucuk paku

Dinner : Butter prawn (5 ekor) + Tenggiri slice + taugeh + daun bawang

 Exercise : skipping 300x

Air : >3000ml

26/12/2010 day 14 :

BF : Telur dadar (2) + tuna 1/4 tin + Lettuce

Lunch : Ikan Belanak 1 ekor + tenggiri slice Goreng + taugeh + bayam + daun bawang + mayo + cili paste

Dinner : Ikan belanak slice + butter prawn + cheese + taugeh + daun bawang + bayam

Exercise : Jogging + jalan tasik 4 laps

Air : >3000ml