Waking Up

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

Breakfast

• Pancakes from almonds with Hazelnut butter/almond butter with cinnamon on top
   or desiccate coconut on top 
  (0 protein serving)
• Take supplements

Noon Light Meal Break

• Salad with avocado, tahini, olives, and 1 hard-boiled egg
  (0.5 protein serving)

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

Afternoon Meal

• 2 Poached eggs with 40-gram cheese and avocado
  and salted pecan
   (1.5 protein servings)
• OR in the restaurant, cheese salad / chicken salad / salmon salad (1 meat a week is allowed)
• Salad note: no sweet dressing, just olive oil, salt, or tahini)
   (1-1.5 protein serving, depending on the size of the meat)

Afternoon Snack

• The daily fruit portion (assuming you haven’t used the 1 daily serving)

Dinner

• oven-baked asparagus / cauliflower / peppers/ broccoli / Brussels sprouts with olive oil
  Salads with 40 grams of anchovies, 40 grams of cheese/tofu, lemon, olive oil 
   (1 protein servings)
• Take supplements for the third time

After Dinner Snack

• Hazelnut butter/Almond butter on Tahini bread with cinnamon.