Kali ini kami share resepi diet/eat clean. Jumlah kalori untuk 1 hari ialah 1200 kalori dibahagikan kepada tiga sajian hidangan breakfast, lunch dan dinner. Boleh juga makan buah-buahan sebagai snek sebanyak 3 kali sehari :)

Translation :

This time, we share diet meal plan for breakfast, lunch and dinner for one day where all the calories combined for the three meals are below 1200 calories. So, in between those meals, you can eat fruits as snacks :)

Resepi :

Roti Tuna :

- 2 keping roti wholemeal
- 1/2 tin/ 92g tuna mayonis (light)
- salad,timun,tomato
- 1 sudu besar chia seeds

Nasi Putih dan Sup ikan :

- 1/2 cawan (80g) nasi putih
- 1 keping ikan jenahak/merah
- 1 biji bawang merah
- 1 ulas bawang putih
- 1 batang kulit kayu manis
- 1 kuntum bunga lawang
- 1 sudu kecil garam
- 1/3 sudu kecil lada hitam
- 1 biji tomato

Tortilla ayam :

- 1 keping tortilla (brand : mission)
- 120g dada ayam tanpa kulit
- 1 sudu kecil minyak masak
- 1 sudu kecil garam
- 1/2 sudu kecillada hitam
- 1 sudu kecil serbuk cili/paprika
- salad,tomato,timun

Recipe :

Tuna Sandwich :

- 2 slices wholemeal breads
- 1/2 can / 92g tuna mayonnaise (light)
- lettuce,cucumber,tomato
- 1 tbsp chia seeds

White rice and fish soup :

- 1/2 cup (80g) white rice
- a fillet (120g) of golden/red snapper
- 1 shallot
- 1 clove garlic
- 1 cinnamon
- 1 star anise
- 1 tsp salt
- 1/3 tsp black pepper
- 1 tomato
- 2 tbsp parsley
- 1 tsp cooking oil

Chicken wrap :

- 1 piece wholegrain tortilla/wrap (mission)
- 120g skinless chicken breast
- 1 tsp cooking oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp chilli powder/paprika
- lettuce,cucumber,tomato
- 1 tsp cooking oil

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Music by :

ALL NIGHT by Ikson
https://soundcloud.com/ikson