Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, four eggs (two whole eggs and two proteins), 10:00, two slices of bread and a glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, moderate fruit meal 14:30, two proteins, a banana and 200ml milk training 16:00.

Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, appropriate amount of fruit: high protein, low fat, sufficient carbohydrates. Appropriate amount of vitamins and minerals, drink plenty of water.