Activity:
3 o 4 times running
3 o 4 times swimming

Keep away:
1) Alcohol drink
2) Juice outside meals
3) Refreshments including energy drinks
4) Large lattes
5) Chocolates or biscuits
6) Take-aways.
7) Ready-to-heat food.
8) Fridge picking.

Less:
1) Olive oil
2) Butter or Cream.
More:
1) Almonds

Breakfast:
Small glass of orange, porridge, white of the egg, café espresso, cook jam with bread

Lunch:
Chicken or lamb with vegetables and rise (preferring beans or lentils) and a piece of fruit.
Dinner:
Fish with other vegetables and rise; second course salad and a piece of fruit.
Home made Ginger root juice with icy water.

Lunch or dinner: 1 time this week lamb liver.

Always:
1) Lunch box for work.