30 days Fit and Fab

When I weighed myself this morning, my weight decreases and fat decreases by 0.4% Weight : 49.3kg Body fat : 23.7 % Body Age : 33 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (Calcium, omega3, collagen peptide) Today is my gym day focusing on abs. At 12.30 pm, I ate my lunch which is Thai seafood shirataki noodle. At 3.30pm, I had my protein shake, banana and nuts as snack. Around 6.30pm, I had my dinner which is mediterranean style in the restaurant. As starter, I had strawberry salad to share, roasted salmon as main course and chocolate tart as dessert to share. At 11.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

This is my meal prep for a week with plant based food

This is very easy recipe and can do mealprep for a week too Ingredients : - Mixed base salad (Mesclun salad, baby spinach, romaine lettuce) - Cherry tomatoes - Diced cucumber - Crumbled feta cheese - olive Dressing : - olive oil - lemon juice and zest - chopped parsley - honey - thai sweet sauce (optional) - crushed nuts For Carbs source : - Multigrain wrap or - Wholemeal pita bread For protein source : - Edamame - Kidney beans - Baked red beans - chickpeas - egg - canned tuna in water based - smoked salmon - prawn For fats source : - nuts and seeds - avocado - olive oil

For breakfast, I aim to have nutrients dense breakfast with complete macro and micronutrients to start a day. Here's the sample of breakfast I eat Nonfat no added sugar yoghurt with mixed berries and nuts Healthy smoothies from fruits and vegetables Green smoothies with Apple and nuts topping Fruits smoothies with oats and berries yoghurt with banana, oat, berries and nuts

After eating to many steaks last weeks, my tummy was craving for something light and healthy. Thus I tried this Medietarranian Diet lifestyle. This is not diet like low carbs, keto etc however this is the lifestyle that has been adopted by Greek people in the past. Most of their diet consists of Plant Based food with occasional animal based food. Their protein comes mostly from plant like legumes, beans, soys, dairy (feta cheese and yoghurt) Their fats comes mostly from Olive oil, nuts and seeds Their carbs comes mostly from whole grain like oats, wholewheat, multigrain I have been adopting this for a week and I feel so good. My tummy and mood are calming down. I feel filling and have no craving for sweets in the afternoon. I guess this mediterranian style works well for my body. Here's some of the mediterannian food I had in the past week. Greek Salad with toasted crisp wrap Corn Fritters greek salad with pita bread Greek salad with wrap Smoked sal...

Second day of My mediterannian diet and last day of 30 days meal plan. Here's the menu for today Breakfast : Blueberry smoothies Morning snack : Protein shake Luncht : Pita bread with corn fritters salad Dinner : Greek salad with egg and tempe

This week I will start with Mediterranian Vegan Diet, there will be no meat this week except egg and dairy products. For protein, I will use mostly plant based and for carbs, I will use wholewheat pita bread and multigrain wraps. Menu for today. Breakfast : Pineapple smoothies Morning snack : Protein shake Lunch : Greek salad with wrap crisp Afternoon snack : Mixed berries and cookies Dinner : Greek salad