Monday, April 22, 2013



UUWWAAAA.......since i x boleh nak amik supplement sebab mesti tak sesuai dgn badan dah akan memudaratkan diri ku jgk.

so dengan ini saya declare saya nak buat HIGH PROTEIN DIET!

tadi dah google2 so terjumpe website ini .

Week 1 - Day 1 
Breakfast: 2 scrambled eggs with grilled tomato 
Snack: 30g trail mix (sunflower seeds, mixed nuts, cranberries, Goji berries and raw cacao nibs) 
Fact: Trail mix is a great source of protein Sunflower seeds themselves are also a fantastic way to quell hunger and a great source of vitamin E and B1 Goji berries are full of antioxidants while raw cacao nibs are a healthy alternative to processed chocolate 
Lunch: 1 whole meal pita bread topped with 30ml pesto, diced tomato, spinach and mushrooms, baked for 10 minutes at 130 C 
Fact: Mushrooms are full of nutrients such as selenium, as well as phytonutrients, which may prevent cancer 
Snack: 60g plain yoghurt mixed with 14g flax seeds 
Fact: Flax seeds are an excellent source of omega-3 fatty acids 
Dinner: 150g baked salmon with light glaze of 3g ginger and 30ml water with zucchini and eggplant sautéed in 30ml of olive oil 
Fact: Ginger alleviates gastrointestinal issues and has anti-inflammatory compounds 
Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe) 

Week 1 - Day 2 
Breakfast: 1 cup muesli mixed with ½ cup blueberries and oat milk 
Fact: Oat milk is rich in magnesium, the anti-stress mineral 
Snack: 5 strawberries and 15g pumpkin seeds 
Lunch: Salad of spinach, salad greens, cucumbers and 100g kidney beans
Fact: Kidney beans are a great source of fiber and high-quality, protein Use extra virgin olive oil and lemon juice for dressing 
Snack: 30g trail mix and 1 apple 
Dinner: 150g grilled lamb with 1 cup steamed broccoli, zucchini and squash 
Liquids: 2L water and chamomile tea 

Week 1 - Day 3 
Breakfast: 2 egg omelette with30 g fetta and parsley 
Snack: 10 cashews and 1 apple 
Lunch: ½ cup boiled Quinoa with 1 cup steamed seasonal vegetables 
Snack: 1 cup carrot sticks with hummus (see hummus recipe) 
Dinner: 180g baked chicken with 1 cup pan-seared mushrooms and spinach 
Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe) 

Week 1 - Day 4 
Breakfast: 1 cup Bircher muesli with ½ cup berries and 50g yoghurt (see Toasted Muesli recipe) 
Snack: 30g trail mix 
Lunch: 95g canned tuna sprinkled with lemon zest with lettuce and diced onions on rice cakes 
Snack: 1 apple and handful grapes 
Dinner: Salad of 180g grilled lamb, salad greens, olives, cucumber and 15 ml balsamic vinegar and 15ml extra virgin olive oil 
Liquids: 2L water and peppermint tea 

Week 1 - Day 5 
Breakfast: 100g plain yoghurt with 10 g flax seeds and 2 teaspoons chia seeds with 1 passion fruit 
Fact: Chia seeds are full of good fats, keep you feeling full for ages and promote regular bowels 
Snack: 2 rice cakes with avocado 
Lunch: Lentil soup - 75g boiled lentils mixed with 1 clove garlic, 1 medium chopped onion, 1 chopped carrot, 1 small diced tomato, shredded spinach and 500ml water 
Snack: 1 banana and 10 cashews 
Dinner: 1 cup squash, eggplant and mushrooms with ½ cup cooked brown rice, add Tamari to taste 
Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe) 

Week 1 - Day 6 
Breakfast: 2 slices sourdough bread with 80g ricotta, 1 tsp honey and cinnamon 
Snack: 35g plain yoghurt mixed with 1 tsp chia seeds 
Lunch: 180g grilled chicken with salad greens and tahini Top with black pepper and Dulse flakes 
Fact: Dulse flakes are rich in iodine, a trace mineral that most women are deficient in and essential for a healthy metabolism 
Snack: 10 cashews and apple 
Dinner: 1 whole meal pita stuffed with 180 g chopped grilled chicken, spinach, cucumbers and 30g tahini 
Liquids: 2L water and dandelion leaf tea 

Week 1 - Day 7 
Breakfast: 1 cup muesli with ½ cup blueberries, 70g plain yoghurt and oat milk 
Snack: 30g pumpkin seeds 
Lunch: 300ml miso soup with bok choy, spinach and 100g chopped tofu 
Snack: 12 grapes and 30g trail mix 
Dinner: 150g grilled steak with 1 cup sautéed green beans and mushrooms 
Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe) 

tapi kalau nak tahu lembih lanjut bleh click HIGH PROTEIN DIET.

aku tekad..memang nak buat all out..! never been this biggest! i am 76kg! hhuuwwaaaa....
so kengkawan semua jgn ajak saya pergi makan yeah kalau ajak pun..korang haaiipp haaiipp aku tahu.
kn order yg healthy je.

Doakan saya berjaya ye!!!

boleh ke?


are you sure?



SO kalau org ajak party2 ..oh makan2... boleh! tapi always remind yourself that

please REMEMBER 

 ICAN DO IT!!!!!

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Affan n Aqeel

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Affan - 7 months (so cute ...)

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