Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Time
1-2
2-3
3-4 SLEEP
4-5
5-6
6-7 MR MR MR MR MR MR MR
7-8 MR-GR MR-GR MR-GR MR-GR MR-GR MR-GR MR-GR
8-9 MR-BRK MR-BRK MR-BRK MR-BRK MR-BRK MR-BRK MR-BRK
9-10 CL WR CL WR/CL CL WR WR
10-11 CL WR CL WR/CL CL WR WR
11-12 WR CL WR/CL WR WR WR WR
12-13 WR-CK CL WR/CL WR WR WR WR
13-14 CL CL WR WR WR WR WR
14-15 CL CL WR-LN WR-LN WR-LN WR-LN WR-LN
15-16 WR/CL WR CL/WR WR WR-SH WR WR
16-17 WR/CL WR CL/WR WR-GY WR-SH WR-GY WR-GY
17-18 CL/WR WR-GY WR-GY WR-GY WR-CK WR-GY WR-GY
18-19 CL/WR WR-GY WR-GY WR-CK WR-CK WR-CK WR-CK
19-20 WR-CK WR-CK WR-CK WR-CK WR WR-CK WR-CK
20-21 DR DR DR DR DR DR DR
21-22 WR WR WR WR WR WR WR
22-23 BR BR BR BR BR BR BR

23-24 SLEEP
24-1

Abbreviations Meaning
MR Morning Routine
CL Classes
WR Working
DR Dinner
BR Bed Reading
LN Lunch
BRK Breakfast
GY Gym
GR German
SLN Semi Lunch
BRK Breakfast
CK Cooking
TIME TUES-WED-THURS-SAT-SUN MON-FRI

8-9 BRK SCRAMBLED EGGS & NUTS OATS

-6 Egg Whites -½ cup Oats
-1/2 cup Kidney Beans -½ Apple
-2sp Onions -2sp Raisins
-2sp Tomato -2sp Peanuts
-1 handful Spinach -4 Boiled Egg Whites
-3sp Peanuts
11-12 APPLE PEANUT BUTTER BANANA BREAD TOAST
SLN -1 Apple -2 Slice Wheat Bread
-1 ½sp Peanut Butter -1sp Peanut Butter
-5g Cinnamon - ½ Banana
14-15 LN CHICKEN & VEGETABLES -100g Grilled Chicken – CHICKEN & RICE
1/2 cup Black Kidney Beans -100g Grilled Chicken
-30g Sweet Potato (Optional) -1/2 cup Black Kidney Beans
-1/2 cup Green Beans -1cup Rice
-1/2 cup Green Bell Pepper -1/2 cup Green Beans
-1/2 cup Broccoli (or Cauliflower) -1/2 cup Green Bell Pepper
-2sp Onion -2sp Tomato -1/2 cup Broccoli (or
Cauliflower)
-2sp Onion -2sp Tomato
17 PRE W/O WITHOUT SUPPLEMENT NOTHING
-½tbs Coffee (Nescafe)
-240ml Hot Water
18-19 POST W/O SUPPLEMENT NOTHING
-1-2scoop Whey Protein
-300ml Cold Water
-3 Dates (Khajoor)
20-21 DR OMELET BEANS WRAP OMELET & ROTI
-120g Grilled Chicken Breast -2 Whole Eggs
-2 Whole Eggs -4 Egg Whites
-2 Egg Whites -2sp Onions
-½ cup Black Beans -2sp Tomato
-2sp Onions -2sp Tomato -1 Roti
-½ Peach (Optional) -1cup Low Fat Yogurt
-30g Boiled Potato -1sp Ketchup
-2sp Yogurt -Salt/Pepper/Garlic Power
-¼ cup Non Fat Cheese (Optional)
-1sp Ketchup -Salt/Pepper/Garlic Power
22-23 BR ALMOND MILK ALMOND MILK
-1cup Low Fat Milk -1cup Low Fat Milk
-2 Green Cardamom -2 Green Cardamom
-2 Cloves -Pinch Cinnamon -2 Cloves -Pinch Cinnamon
-20 Almonds (crushed) -20 Almonds (crushed)