breakfast

1 cup rolled oats, cooked with cinnamon, soy milk and equal.
1 cup of fruits

snack

iced skimmed latte

lunch

healthy eating nasi lemak with 1 cup of steamed kangkung(less than 10g per serving)

snack

2 pieces of roasted tempeh

dinner

healthy eating shrimp in coconut milk ( used 2 tbsp of low fat coconut milk only)
brown rice
1 cup of mixed veggies.


pre work out
low fat power smoothies

post work out
natural peanut butter + whole grain toast