Get Fit 4 weeks Flexible Diet (Darsshan)
FLEXIBLE DIET (2200-2400calories/day)
*this calorie amount is for you to lose fats and maintain muscle mass, so
never eat anything additional from this chart on daily basis
Week 1
Meal 1
- 3 full egg (fry using non stick pan without oil)/ buy at any MAMAK SHOP
- 2 slice wholemeal bread
- 1 tablespoon chilli sos (optional)
*you can eat this like a sandwich
Meal 2
- 1 green apple
- 15 almonds (avoid salted almonds)
Meal 3(outdoor meal)
- mix rice shop (CHINESE ECONOMY RICE SHOPS)
- eat meats and veges
-avoid rice and too much of oily foods
Meal 4
- 2 tablespoon peanut butter
- 1 slice wholemeal bread
- 1 cup low fat milk
Meal 5(oudoor meal)
- tandoori/ANY GRILLED chicken (breast piece)
- any veges(cucumber, onions) depends on what side veges they serve at that
restaurant
*maintain this for the first week, make sure consume these 5 meals daily for the first 7
days
*on the 7th day of the week you may have one cheat meal (have it on lunch or
evening, strictly not for dinner), maintain rest of the other meals
DRINK MORE THAN 5L OF WATER
DAILY
Week 2
Meal 1
- 1 full canned tuna (any flavour but avoid mayonis)
- 1 full egg (mix it together with tuna and fry without oil)
- cucumber (10 slices)
Meal 2
- 3 tablespoon oats (mix with water/milk and add 1 banana)
- 15 cashew nuts
Meal 3(outdoor meal)
- chicken rice (you may order additional chicken)
- only consume half rice
Meal 4
- 2 tablespoon peanut butter
- 2 slice wholemeal bread
- 1 cup fruit juice (any preferable fruit juice with very less sugar, homemade or buy it
at BOOST[MEDIUM])
Meal 5
- watermelon (preferable amount where it should be around ¼)
- carrot (10 slices)
*maintain this for the second week, make sure consume these 5 meals daily for the
first 7 days
*on the 7th day of the week you may have one cheat meal (have it on lunch or
evening, strictly not for dinner), maintain rest of the other meals
DRINK MORE THAN 5L OF WATER
DAILY
Week 3
Meal 1
- 6 egg whites (fry on non stick pan with blackpepper)
- 1 cup lowfat milk
Meal 2
- 1 green apple
- 10 almonds
Meal 3(outdoor meal)
- Wraps
- subway is the best choice (you may keep changing the flavours)
- add more veges than sos
- maintain one wrap without mayonis
Meal 4
- 1 cup of berries/grapes
- 4 tablespoon oats(mix with hot water)
Meal 5 (outdoor meal)
- tandoori (breast piece)
- any veges(cucumber, onions) depends on what side veges they serve at that
restaurant
- 1 banana
*maintain this for week 3 and make sure consume all these meals every day without
failure
*on the 7th day of the week you may have one cheat meal (have it on lunch or
evening, strictly not for dinner), maintain rest of the other meals
DRINK MORE THAN 5L OF WATER
DAILY
Week 4
Meal 1
- 3 full egg (fry using non stick pan without oil)
- 2 slice wholemeal bread
- 1 tablespoon chilli sos (optional)
*you can eat this like a sandwich
Meal 2
- watermelon (preferable amount where it should be around ¼)
Meal 3
- mix rice shop (CHINESE ECONOMY RICE SHOPS)
- eat meats and veges
-avoid rice and too much of oily foods
Meal 4
- 2 tablespoon peanutbutter
- 2 wholemeal bread
- 1 cup low fat milk
Meal 5 (outdoor meal)
- 4 Egg whites (fry or boil without oil)
- 1 chapatti
*maintain this for week 4 and make sure consume all these meals every day without
failure
*on the 7th day of the week you may have one cheat meal (have it on lunch or
evening, strictly not for dinner), maintain rest of the other meals
DRINK MORE THAN 5L OF WATER
DAILY
