#Beyourownsexy
#Beyourownsexy
#Beyourownsexy
💜 MICRONUTRIENTS
💜 LEARN YOUR PORTION SIZE OF BALANCE MEAL
💜 SAMPLES OF PLATING
💜 RECIPES /FLEXIBLE MEAL
💜 FREE MEAL DAY ?
💜 FAT LOSS
💜WEIGHING SCALE DON’T DEFINE YOU,WHY?
💜STRESS MANAGEMENT
💜METABOLISM
💜WEIGHT TRAINING(WEIGHT LIFTING) > CARDIO ?
💜TESTIMONY FROM CLIENTS (A FEW )
HOW DOES THIS PROGRAMME WORKS ?
Fats-
Helps to manufacture and balance hormone.
Form cell membrane.
BREAKFAST :
Here are different ways of making your oats .
Oats are also carbs . use the portion size given as a guideline
and build your oats . Eating clean is not boring . It’s us .
We need make it fun .
I’m gonna coach you on making a better choice and portion size
as of this week .
LUNCH:
5 COLORS OF VEGE(AS YOU CAN WORK FOR ONE MEAL OR FOR EACH A EVERYDAY
DIFFERENT COLOR AS YOU FOLLOW THE PORTION SIZE)
1 CUCUMBER
½ RED ONION
(YOU CAN CHANGE INTO YOUR PROTEIN OF CHOICE BUT FOLLOW THE PORTION
SIZE)
1 LEMON
½ OLIVE OIL
LEMON
MINCED GARLIC
1TSP ORENGO
NON VEGE
USE YOUR CARBS : RICE/SWEET POTATO /POTATO (FOLLOW THE PORTION SIZE)
BAKE IT / FRY/ROAST/BOIL
SNACK:
VEGE
3 ALMOND NUTS/YOUR CHOICE(THUMB SIZE)
NON VEGE
AVOCADO TUNA TOAST
½ AVO
1 CAN TUNA
OR
OR
DINNER:
VEGE
VEGETARIAN FAJITAS
400G BLACK BEANS (YOUR CHOICE OF PROTEIN FOLLOW THE PORTION SIZE )
HANDFUL OF CORIANDER
1 AVOCADO
2 TBSPN OF SOURCREAM
1 RED BELL PEPPER
1 RED ONION
1 CLOVE GARLIC
LIME JUICE
HOW TO ?
NON VEGE
CHICKEN FAJITAS
1 TBSPN PAPRIKA,
1 TBSPN CUMIN ,
OLIVE OIL
LEMON JUICE
THEN MIX ALL THIS SPICES AND BAKE YOUR CHICKEN FIRST FOR 10MINS THEN
ADD IN THE VEGES AND READY TO EAT.
VARIANT 2
BREAKFAST :
VEGE
Apple French toast with red onion
How to ?
1. Place one slice of bread on kitchen counter, the bottom crust nearest you.
Cut into bottom crust, parallel to counter, to make a pocket. Do not cut all
the way to top of slice; bread should remain attached there. Tuck half the
cheese and onion slices in pocket. Repeat with other slice.
2. In a bowl, whisk together the eggs, milk, salt and pepper. Pour custard into
a wide, shallow dish. Soak stuffed bread in custard, turning once halfway
through, until most of the liquid has been absorbed, about 5 minutes.
3. Heat oil in a large skillet over medium heat. Add half the apple slices in a
single layer and cook for 1 minute. Place bread slices in pan, covering
apples. Arrange remaining apple slices on top of bread; cook 1 minute
more.
4. Reduce heat to medium low, cover and cook for 5 minutes. Uncover and
increase heat to medium; cook until bottoms are golden, about 2 minutes.
Carefully turn bread and apples and cook until bread is golden and cheese
is melted, 3 to 5 minutes. Serve topped with fried eggs if desired.
NON VEGE
Apple French toast with red onion
How to ?
5. Place one slice of bread on kitchen counter, the bottom crust nearest you.
Cut into bottom crust, parallel to counter, to make a pocket. Do not cut all
the way to top of slice; bread should remain attached there. Tuck half the
cheese and onion slices in pocket. Repeat with other slice.
6. In a bowl, whisk together the eggs, milk, salt and pepper. Pour custard into
a wide, shallow dish. Soak stuffed bread in custard, turning once halfway
through, until most of the liquid has been absorbed, about 5 minutes.
7. Heat oil in a large skillet over medium heat. Add half the apple slices in a
single layer and cook for 1 minute. Place bread slices in pan, covering
apples. Arrange remaining apple slices on top of bread; cook 1 minute
more.
8. Reduce heat to medium low, cover and cook for 5 minutes. Uncover and
increase heat to medium; cook until bottoms are golden, about 2 minutes.
Carefully turn bread and apples and cook until bread is golden and cheese
is melted, 3 to 5 minutes. Serve topped with fried eggs if desired.
LUNCH :
VEGE
SHRIMP(USE VEGE PRAWN) CREOLE
SIDES : RICE , VEGE OF YOUR CHOICE FOLLOW THE PORTION SIZE GIVEN .
How to?
1. Make the optional Creole seasoning: Combine all ingredients in a small bowl and
stir together. The seasoning makes about 1/4 cup; store it in a closed container in
a cool, dry place.
2. Toss the raw shrimp with 1 teaspoon Creole seasoning and set aside.
3. In a Dutch oven or large, heavy skillet, melt the butter over medium-low heat.
Sprinkle the flour on top and stir constantly with a wooden spoon until a roux the
color of peanut butter forms, about 10 minutes.
4. Add the onion, celery and bell pepper, increase the heat to medium and cook until
softened, stirring occasionally, about 8 minutes. Stir in the garlic and cook until
fragrant, 1 minute.
5. Stir in 1/3 cup water, then the tomato sauce, hot sauce (if using), sugar, thyme,
oregano, basil, bay leaves, 1 1/2 teaspoons salt, 1/2 teaspoon black pepper and
the remaining 1 teaspoon Creole seasoning. Bring to a simmer, then reduce the
heat to low. Cover and simmer for 10 minutes until thickened, stirring occasionally
to make sure that the bottom doesn’t burn. (If needed, add more water.)
6. Once the stew has thickened, add the seasoned shrimp and simmer until opaque
and cooked through, about 5 minutes, turning each piece halfway through the
cooking time. Taste and adjust seasoning.
7. Remove from the heat and let stand for 10 minutes, uncovered. Sprinkle with
scallions and parsley, and serve over steamed rice.
NON VEGE
SHRIMP CREOLE
SIDES : RICE , VEGE OF YOUR CHOICE FOLLOW THE PORTION SIZE GIVEN .
How to?
8. Make the optional Creole seasoning: Combine all ingredients in a small bowl and
stir together. The seasoning makes about 1/4 cup; store it in a closed container in
a cool, dry place.
9. Toss the raw shrimp with 1 teaspoon Creole seasoning and set aside.
10.In a Dutch oven or large, heavy skillet, melt the butter over medium-low heat.
Sprinkle the flour on top and stir constantly with a wooden spoon until a roux the
color of peanut butter forms, about 10 minutes.
11.Add the onion, celery and bell pepper, increase the heat to medium and cook until
softened, stirring occasionally, about 8 minutes. Stir in the garlic and cook until
fragrant, 1 minute.
12.Stir in 1/3 cup water, then the tomato sauce, hot sauce (if using), sugar, thyme,
oregano, basil, bay leaves, 1 1/2 teaspoons salt, 1/2 teaspoon black pepper and
the remaining 1 teaspoon Creole seasoning. Bring to a simmer, then reduce the
heat to low. Cover and simmer for 10 minutes until thickened, stirring occasionally
to make sure that the bottom doesn’t burn. (If needed, add more water.)
13.Once the stew has thickened, add the seasoned shrimp and simmer until opaque
and cooked through, about 5 minutes, turning each piece halfway through the
cooking time. Taste and adjust seasoning.
14.Remove from the heat and let stand for 10 minutes, uncovered. Sprinkle with
scallions and parsley, and serve over steamed rice.
SNACK:
DINNER:
VEGE
CRIPSY TOFU WITH CASHEWS
HOW TO ?
1. Slice the tofu in half horizontally, and leave on paper towels to dry any
excess liquid.
3. Add 1 tablespoon oil to the pan, and add the snap peas. Cook, stirring
occasionally, until blistered and just tender, about 3 minutes. Season with
salt and move to a bowl.
4. Heat the remaining 1 tablespoon oil, add the ginger and garlic, and cook
until fragrant, about 30 seconds. Pour in the coconut milk, soy sauce and
molasses. Simmer, stirring frequently until the sauce reduces and its color
deepens to a dark brown, about 6 to 8 minutes. It should coat a spoon
without running right off. Stir in the cashews, break the tofu into 1-inch
pieces and toss in the pan to coat with sauce. Remove from heat, and taste
and adjust seasoning, if necessary.
5. Toss the snap peas with the rice vinegar, scallions, mint and red-pepper
flakes, if using. Divide among plates, along with the tofu and cashews.
Serve with rice or any steamed grain.
NON VEGE
● 2 teaspoons sugar
How to ?
1. In a large bowl, combine soy sauce, scallions, garlic, ginger, sugar, pepper
and 2 tablespoons oil and mix well. Add chicken and onions and toss to
evenly coat. Let stand for 15 minutes.
2. Heat pan over medium-high and lightly grease with oil. Toss mushrooms in
remaining 1 tablespoon oil. Arrange half of the chicken, onions and
mushrooms in a single layer. Grill until chicken is caramelized and cooked
through, turning all ingredients every few minutes, 8 to 10 minutes. Transfer
to serving plate. Repeat with remaining chicken and vegetables.
3. Serve chicken , onions and mushrooms with lettuce leaves for wrapping.
Fill lettuce with rice (if using), chicken and vegetables..
YOU NEED YOUR CARBS AND FAT INTAKE FOR A SUSTAINABLE FAT LOSS.
VARIANT 3
BREAKFAST :
32g of mango
How to?
1. In a non stick pan ,stir the coconut flakes until it turn brown.
2. Get a bowl and add in all the ingredients and you are ready to go .
Variant 2 ;
OATS
32g of mango
LUNCH:
Vege
2 capati
1 LARGE ONION
3 GARLIC
2 INCH GINGER
1 TBSPN CORIANDER
1 ½ TEASPOON TUMERIC
100G OF TOMATOES
CHICKPEA(REFER ABOVE)
PEANUT(REFER ABOVE)
TOFU(REFER ABOVE)
HOW TO?
GIVE A STIR AND ADD IN ALL THE SPICES AND STIR ABOUT 1 MIN IN LOW HEAT
AND ADD IN WATER ACCORDING TO YOUR PREFERENCE AND SALT .
IF POSSIBLE MAINTAIN THE SAME THING YOU NEED FOR A WEEK AS IT WILL
MAINTAIN THE SAME CALORIES AS TO SEE MORE OPTIMAL RESULT,IF YOU FIND IT
DIFFIULT, REPLACE WITH DIFFERENT SOURCE OF PROTEIN WHICH CONTAIN THE
SAME LEVEL OF PROTEIN,CARBS AND FATS.
HOW ?
GOOGLE EG: 100G OF TEMPEH CONTAIN HOW MUCH OF PROTEIN ,CARBS , AND
FAT?
IT CAN BE STRESSFUL IN THE BEGINNING BUT IT WILL GET BETTER, OR YOU CAN
JUST USE THE HAND PORTION METHOD .
THE CHOICE IS ALWAYS YOURS,WHAT WORKS FOR PERSON MAY NOT WORK FOR
YOU , WE ARE DIFFERENT .
NON VEGE
RICE 100G
CAPSICUM 100G
RECIPE : MAKE CHICKEN TIKKA MASALA , YOU CAN REFER TO ABOVE FOR
INGREDIENTS AND HOW TO BUT THE PROTEIN YOU CAN USE CHICKEN /100G OF
FISH OR YOU CAN MAKE ACCORDING TO YOUR TASTE.
SNACK:HANDFUL OF NUTS WITH 30G OF YOGURT
DINNER:
VEGE
RICE 100G
ONIONS
HOW TO ?
ADD ONION
ADD EDAMAME
ADD SALT
1 CAN OF TUNA
100G OF RICE
1 CAN OF TUNA
ONIONS
HOW TO ?
ADD ONIONS
ADD PENNE/RICE
VARIANT 4
BREAKFAST:
29 G BLUEBERRIES
LUNCH:
ASIAN CHICKEN WITH PEANUT AND COLESLAW
COLESLAW
½ CHILLI (OPTIONAL)
56G CARROTS
PEANUT DRESSING
¾ SRITACHA SAUCE
¼ SESAME OIL
1 LIME
2 TBSPN CILANTRO
HOW TO PREP?
1. GET A BOWL AND MIX ALL THE MARINATION INGREDIENTS TOGETHER AND
COAT IT ON THE CHICKEN AND SET IT ASIDE FOR 10MINS.
4.NOW YOU CAN SERVE WITH THE CHICKEN AND YOU AY GARNISH THE
CHICKEN WITH CHILLI(OPTIONAL) AND LIME(OPTIONAL)
CALORIES
DINNER: CHILLI BEANS
YOU MAY BUY CAN BEANS TO SAVE TIME AND ITS ON THE GO .
PICKLED ONION:
1 LIME
1 ONION
PINCH OF SALT
PINCH OF SUGAR
● SQUEEZE THE LIME ON THE ONIONS ,ADD SALT AND SUGAR .LET IT ASIDE
WHILE YOU PREP THE CHILLI INGREDIENTS.
FOR CHILLI:
OLIVE OIL
1 LARGE ONION,CHOPPED
3 GARLIC CLOVES
1 TEASPOON OF CHILLI POWDER
1 TEASPOON OF ORENGO
2 CANS OF BEANS (YOUR CHOICE) ,DRAINED
1 TOMATO DICED
SALT
½ TOMATOES
HOW TO ?
GET A PAN AND ADD OLIVE OIL , ADD IN YOUR CHOICE OF VEGES IN AND ALLOW
IT TO COOK.
NON VEGE
EGG TOAST
2 LARGE EGGS
HOW TO?
SCRAMBLE , BOILED , OR SO .
BUT MAKE SURE YOU HAVE THE OLIVE OIL INCLUDED SO YOU HIT YOUR FAT
REQUIREMENT FOR THE DAY .
LUNCH:
VEGE
100G OF TEMPEH(ITS A BEST SOURCE OF PROTEIN FOR VEGETARIAN , THIS
CONTAIN 19G OF PROTEIN ITS ALMOST CLOSE AS EATING 100G OF SALMON =20G)
100G OF WHITE RICE (COOKED)(CARBS)
100G OF OKRA(FIBER,CARBS)
BUILD YOUR OWN LUNCH WITH THIS ACCORDING TO YOUR LIKING,LIMIT YOUR
SALT(SODIUM)
NON VEGE
100G OF CHICKEN BREAST (PROTEIN)
SNACK :
SUGGESTION :
BERRIES
GUAVA
JACKFRUITS
PLUM
PEACH
BANANA
OR
WHAT IS FRUCTOSE ?
IT IS A TYPE OF SIMPLE SUGAR THAT MADE OF SUCROSE AND ALSO GLUCOSE.GLUCOSE IS MAIN SOURCE
OF ENERGY OUR BODY’S CELL NEED HOWEVER FRUCTOSE MEANWHILE WILL BE PARKED AT LIVER AND
CONVERTED INTO GLYCOGEN. WHEN YOU LOAD AGAIN WITH MORE SUGAR THIS FRUCTOSE IN LIVER
THAT BEING CONVERTED WONT BE IN USE SO THAT WILL BE STORED AS FAT .
DINNER:
VEGE
100 OF PEAS
100G OF TOFU
50 G OF TEMPEH
100G QUINOA
YOU CAN PICK FLAVOURS LIKE INDIAN CUISINE STYLE OR CHINESE OR MALAY
STYLE BUT STICK WITH THE SAME PORTION GIVEN .
NON VEGE
100G OF RICE
IT TAKES TIME .
GO EASY ON YOURSELF .
DO YOU KNOW WHAT HAPPENS WHEN YOU SKIP YOUR CARBS AND FAT ?
YOUR BODY WILL START USING PROTEIN THAT IS STORED IN YOUR BODY .
WHEN YOU DON’T PROVIDE YOUR BODY WITH THE PROPER REQUIREMENT
NEEDED THEN IT WILL BREAK DOWN THE AMINO ACIDS STRUCTURE.
YOU WILL START LOSING YOUR MUSCLE MASS BUT THE FAT PERCENTAGE
REMAIN THE SAME .HENCE WHY , IN MOST OF THE CASES PEOPLE GAIN
BACK QUICKLY ONCE THEY STOP ‘DIETING’ BECAUSE THERE WERE NO
SUSTAINABLE FAT LOSS.
BUT IN SOME CASES PEOPLE TO LOSE WATER WEIGHT TOO WHERE IN FIRST
FEW WEEKS THERE WILL BE MORE DROP ON WEIGHT .THAT BOUND TO
HAPPEN TOO .
NOW , STOP UNDER EATING AND THE FIRST THING IS STOP ATTACKING
YOUR CARBS TO REDUCE WEIGHT.
💜METABOLISM
Physiological functions are known to show a
gradual decline with increasing age.I’m gonna
keep it short here so you need to move more to
increase the metabolism rate . And also dont
mess it up by skipping your meal !
One your daily task is to hit 10 000 steps
everyday .
Bloatation is normal , you can’t hold a flat tummy
throughout the day . It expands when you eat
and drink fluid . In some may be too obvious and
some may not that obvious depends on so many
factors . As human being understand that its
NORMAL. Some factor for bloatation any GI
issues , too much of salt intake , too much of
sugar intake , PMS or even stress.
Example : The picture on the left , I had too much
of salt and sugar intake during christmas and all
sort of food .I took a break ,ate everything
without following portion size or even some days
i wasn’t eating on time during the break so that
was the result of it .