meal1

1 cup water 250ml & flaxseed oil

2 slices of whole wheat breads

1cup mix vegetable

egg white 200g

1cup water 250ml & multi vitamin

meal 2 

1cup water 250ml

100g boiled black bean

1apple

10 almonds

1cup water 250ml

meal3

1cup water 250ml

120g chicken breast

2cup mix vegetable

1cup brown rice

1cup water 250ml

meal4

1cup water 250ml

egg white 200g

fat free plain greek yogurt 150g

1cup mix vegetable

1 orange

1cup water 250ml

meal5

1cup water 250ml

130g of sweet potato

135 tilapia

2cup mix vegetable

1cup water 250ml & multi vitamin