Waking Up

• 2-3 glasses of clean water with 2 capsules of magnesium

Breakfast (at home)

• 2 Eggs Sunny Side Up fried with coconut oil
• Plus salad/fresh-cut vegetables with walnuts, with avocado and olives
  (1 protein serving) 
  Take supplements

Take with you when leaving

• Nuts, canned fish (from the repair proteins list), sliced vegetables, 1 washed fruit, seeds from the list.
• OR prepare sandwich with approved bread (tahini bread, almond bread) or with approve tortilla you can bring with you.
• No need to take supplements with you. We’ll take them with dinner at home.

Noon Snack Break

• Nuts: Macadamia, Pecan, Walnuts, Hazelnuts.
• A daily portion of fruit e.g. handful of berries
• Cut vegetables with olive oil, lemon, and salt
• Take time off and enjoy the snacking…

Afternoon Meal

• Canned fish with vegetables, condiments, salt, olive oil, lemon, etc. Make it interesting.
   (1 protein servings)
• OR the sandwich with the approved bread. That you took with you.

Afternoon Snack

• Seeds you took with you (note there’s a daily restriction, see food list).
• Nuts, as usual
• The daily fruit portion if haven’t used the 1 daily serving allowed

Dinner at home With Supplements

• Salads with 40 grams of anchovies, 40 grams of cheese/tofu, lemon, olive oil 
   avocado
   (1 protein servings)
• Take supplements for the third time

After Dinner Snack

• Hazelnut butter/Almond butter on Tahini bread with cinnamon
• OR a handful of nuts either freely or restricted list