Daily Monday Tuesday Wednesday Thursday Friday Saturday Sunday

meals/Exercise
Breakfast/Morning Make sure to have a 1 serving of meat or Cereals and milk, Eat a variety of Canned goods 1 cup of CHEAT DAY
complete meal poultry (choose low Avoid eating fruit (choose are also rice with
fat and lean meat) noodles for fresh, frozen, applicable ( egg
breakfast or dried fruit) those that are 1 cup of
low in sodium coffee.
only ) Morning
exercises
(ROTC)
Lunch/Noon Eat something Eat a variety of foods Eat a variety of 1 cup of rice Eating Beef, pork, CHEAT DAY
nutritious in school such as, beans, vegetables ex. and chicken chocolate etc that
cafeteria seafood, etc (“laswa”) after lunch are rich in
protein
Dinner/Afternoon Avoid eating Playing football Eat something Playing football Pasta or Playing CHEAT DAY
excessively (occasionally) healthy (with rice) ( after class) something rich football
Eat bread Avoid eating rice in (after
(encouraged) carbohydrates. class)
Drink green
tea after meal.