Waking Up

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

Breakfast

• 2 Eggs Sunny Side Up fried with coconut oil
• Plus a salad with walnuts and olives
• (1 protein serving total.)
• Take supplements.

Noon Snack Break

• Nuts: Macadamia, Pecan, Walnuts, Hazelnuts.
• Coconut chips with salt
• A daily portion of fruit e.g. handful of berries
• Cut vegetables with olive oil, lemon, and salt

Afternoon Meal

• Mackerel (fresh or canned with olive oil), with 1 poached eggs/ hard-boiled, cooked vegetables,
•  1.5 protein servings.
• Take supplements (alternatively, at dinner)

Snack Break

• Hazelnut butter/Almond butter on Tahini bread with cinnamon

Dinner

• Salads with tahini sauce, lemon, olive oil 
   with 40 grams of anchovies/cheese/tofu/caviar/one egg
• 0.5 protein servings
• If you didn’t take supplements thirdly, take now.

After Dinner / TV Snack

• 2 Handfuls of sunflower seeds roasted and salted
• Stop at the daily restriction of this snack