Day 1
Breakfast
600 kcal, 40g protein
- 3 scrambled eggs with 50g paneer or tofu
- 1 roti or whole grain flatbread
- 1/2 avocado
- Black coffee or tea
Lunch
650 kcal, 45g protein
- 150g grilled chicken satay (no sugar in marinade)
- 100g brown rice
- 100g steamed bok choy with garlic and olive oil
Dinner
500 kcal, 35g protein
- 150g beef stir-fry with oyster sauce and bell peppers
- 120g stir-fried kangkong (water spinach)
- 100g boiled red rice
Snack
250 kcal, 20g protein
- 200g Greek yogurt
- 1 tbsp almonds
Day 2
Breakfast
550 kcal, 35g protein
- 200g cottage cheese or silken tofu
- 30g walnuts
- 1 banana
Lunch
700 kcal, 50g protein
- 200g grilled lemongrass chicken
- 120g quinoa or black rice
- 1 tbsp olive oil
Dinner
500 kcal, 35g protein
- 150g stir-fried eggs with bitter melon
- 100g sautéed mushrooms and long beans
- 1 slice whole grain bread
Snack
250 kcal, 20g protein
- 1 scoop whey protein with almond milk
- 1 tbsp peanut butter
Day 3
Breakfast
600 kcal, 40g protein
- 3 boiled eggs
- 2 slices whole grain toast
- 100g Greek yogurt with blueberries
Lunch
650 kcal, 45g protein
- 150g beef rendang (cooked with coconut milk but without sugar)
- 120g brown rice
- 100g stir-fried cabbage
Dinner
500 kcal, 35g protein
- 150g grilled chicken with turmeric
- 200g stir-fried bean sprouts with tofu
Snack
250 kcal, 20g protein
- 200g cottage cheese
- 1 tbsp chia seeds
Day 4
Breakfast
550 kcal, 35g protein
- 2 scrambled eggs with 50g feta
- 100g sautéed spinach
- 1 whole wheat prata
Lunch
700 kcal, 50g protein
- 200g grilled beef with tamarind glaze (no sugar)
- 120g chickpeas stir-fried with curry leaves
- 1 tbsp olive oil
Dinner
500 kcal, 35g protein
- 150g stir-fried tofu with chili and basil
- 150g roasted pumpkin
Snack
250 kcal, 20g protein
- 1 scoop whey protein with almond milk
- 1 tbsp peanut butter
Day 5
Breakfast
600 kcal, 40g protein
- 3 eggs scrambled with 50g goat cheese
- 1 slice whole grain toast
- Black coffee
Lunch
650 kcal, 45g protein
- 150g ayam bakar (grilled Indonesian chicken)
- 100g buckwheat or brown rice
- 1 cup steamed green beans
Dinner
500 kcal, 35g protein
- 150g grilled turkey breast
- 200g stir-fried eggplant with miso
Snack
250 kcal, 20g protein
- 200g Greek yogurt
- 1 tbsp walnuts
Day 6
Breakfast
550 kcal, 35g protein
- 200g cottage cheese
- 30g flaxseeds
- 1 handful of strawberries
Lunch
700 kcal, 50g protein
- 200g grilled beef with ginger sauce
- 120g kidney beans cooked with turmeric
- 1 tbsp olive oil
Dinner
500 kcal, 35g protein
- 150g scrambled tofu with chili and garlic
- 150g roasted sweet potato
Snack
250 kcal, 20g protein
- 1 scoop whey protein with almond milk
- 1 tbsp peanut butter
Day 7
Breakfast
600 kcal, 40g protein
- 3 scrambled eggs with 40g cheddar
- 100g sautéed spinach
- 1 slice whole grain bread
Lunch
650 kcal, 45g protein
- 150g grilled turmeric chicken
- 100g bulgur or red rice
- 1 tbsp olive oil
Dinner
500 kcal, 35g protein
- 150g beef stir-fried with Thai basil and garlic
- 200g roasted asparagus
Snack
250 kcal, 20g protein
- 200g cottage cheese
- 1 tbsp chia seeds