7h00 ------> 60g oatmeal + 5 eggs + 1 yoghurt
10h00 ------> 250g Milk + 1 Bannane
12h30 ------> 150g of cooked rice + 200g turkey/ or chicken + salad/ vegetables + 1 yoghurt
16h ------> Peanut butter + 2 slice Complete bread + 1 apple
19h ------> 150g rice, 250g colin or 1 can of tuna + Vegetables + 1 tea
If lying after 11pm, before sleeping: 50g White cheese
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