Note: Water was not included in the table, but I always drink 2.5 liters a day.
Food DAY 1 (Monday) 1/4/2024
group
Breakfast Food item Serving size
Grains Rice (Japanese rice ball- onigiri) 100 grams
Vegetables Dried seaweed 1 piece of nori seaweed
Fruit
Milk products Soya milk 330 ml (1 bottle)
Meat & All Canned tuna 20 grams
Other foods
Lunch Food item Serving size
Grains Rice Half a cup
Vegetables Lettuce 80 grams
Fruit Mango 1 cup (approximately 150
grams)
Milk products Yoghurt 100 grams (1 cup)
Meat & All Caramelized pork and tofu 200 grams
Other foods
Dinner Food item Serving size
Grains Rice noodles (with stewed pork bones soup) 100 grams
Vegetables Bean sprouts 100 grams in total
Stewed radish
Stewed carrot
Chives
Fruit
Milk products
Meat & All Stewed pork 100 grams
Other foods
Snacks Food item Serving size
Grains
Vegetables Crab Roe Flavor Broad Beans 40 grams
Fruit
Milk products
Meat & All
Other foods
Food DAY 2 (Tuesday)2/4/2024
group
Breakfast Food item Serving size
Grains Sandwich
Vegetables Cabbage 50 grams
Fruit
Milk products Soya milk
A slice of American cheese
Meat & All Ham
Other foods
Dinner Food item Serving size
Grains Rice Half a cup (70 grams)
Vegetables Shitake mushrooms 100 grams in total
Beansprouts
Zucchini
Spinach
Fruit
Milk products
Meat & All Marinated beef 150 grams in total
Fried egg
Other foods
Dinner Food item Serving size
Grains Rice noodles (Duck noodles with bamboo 100 grams
shoot)
Vegetables Bamboo shoots 80 grams
Fruit
Milk products
Meat & All Duck meat 150 grams
Other foods
Snacks Food item Serving size
Grains
Vegetables
Fruit Coconut drink 1 coconut (400ml)
Milk products
Meat & All
Other foods
Food DAY 3 (Wednesday)3/4/2024
group
Breakfast Food item Serving size
Grains Rice noodles 100 grams
Vegetables Banana blossoms 100 grams in total
River spinach
Fruit
Milk products
Meat & All Beef 80 grams
Other foods
Lunch Food item Serving size
Grains Rice About 1 cup (160grams)
Vegetables Beansprouts
Fruit
Milk products
Meat & All Hot sour fish soup 80 grams
Other foods
Dinner Food item Serving size
Grains Egg noodles 100 grams
Vegetables Bok Choi 50 grams
Fruit
Milk products
Meat & All Peking duck 80 grams
Other foods
Snacks Food item Serving size
Grains
Vegetables
Fruit
Milk products Yoghurt 100 grams
Meat & All
Other foods
Food DAY 4 (Thursday)5/4/2024
group
Breakfast Food item Serving size
Grains
Vegetables
Fruit Frozen blueberries + banana + almond milk 150ml
smoothie
Milk products
Meat & All
Other foods
Lunch Food item Serving size
Grains Rice noodles 100 grams
Vegetables River spinach 100 grams in total
Banana blossom
Fruit Mangoes Half a mango (60 grams)
Milk products
Meat & All Boiled chicken
Other foods
Dinner Food item Serving size
Grains Rice Half a bowl (60 grams)
Vegetables
Fruit
Milk products Fried egg 1 egg
Meat & All Caraneliazed pork 50 grams
Other foods
Snacks Food item Serving size
Grains
Vegetables
Fruit Strawberries 100 grams
Milk products Yoghurt 200 grams
Meat & All
Other foods
Food DAY 5(Friday)6/4/2024
group
Breakfast Food item Serving size
Grains Baguette 100 grams in total
Vegetables Pickled raddish
Pickled carrot
Fruit
Milk products
Meat & All Ham
Pork floss
Pork liver pate
Jambon
Other foods
Dinner Food item Serving size
Grains Tofu noodles 100 grams
Vegetables Kale 60 grams
Fruit
Milk products Shrimp Wonton 5 pieces (58 grams)
Meat & All
Other foods
Dinner Food item Serving size
Grains Rice noodles 100 grams
Vegetables Bean sprouts 20 grams
Fruit
Milk products
Meat & All Fishcake 2 pieces
Pork rib 2 pieces
Other foods
Snacks Food item Serving size
Grains Japanese Sponge Cake 100 grams
Vegetables
Fruit
Milk products
Meat & All
Other foods Iced Matcha Latte 500ml
Food DAY 6 (Saturday)7/4/2024
group
Breakfast Food item Serving size
Grains Instant noodles 1 pack
Vegetables
Fruit
Milk products
Meat & All SPAM 2 slices (57g)
Other foods Lychee Jasmine Iced Tea 700ml (1 cup size L)
Lunch Food item Serving size
Grains Rice Half a bowl (60 grams)
Vegetables Sauteed chayote with garlic 50 grams
Star gooseberry leaves soup
Fruit Coconut 1 coconut
Milk products
Meat & All Boiled pork 70 grams
Other foods
Dinner Food item Serving size
Grains Rice noodles 100 grams
Vegetables Carrots
Garnish: green onion, cilantro, white onion,
lime wedges, chili pepper, Thai basil, bean
sprouts
Fruit Apple
Milk products
Meat & All Beef stew
Other foods
Snacks Food item Serving size
Grains Sesame rice crackers
Vegetables
Fruit
Milk products
Meat & All
Other foods
Food DAY 7 (Sunday)8/4/2024
group
Breakfast Food item Serving size
Grains Spaghetti 60 grams
Vegetables Tomato 20 grams
Onion
Fruit
Milk products A slice of American Cheese 1 slice
Meat & All Ground beef 40 grams
Other foods
Lunch Food item Serving size
Grains Instant noodles 1 cup
Vegetables
Fruit
Milk products Thai milk tea 500ml
Meat & All Boiled egg 1 egg
Spicy beef sausages 1 sausage
Other foods
Dinner Food item Serving size
Grains Tteokbokki (Spicy Rice Cakes) 10 pieces
Vegetables Enoki mushrooms 100 grams
Bok choi
Fruit Watermelon
Milk products
Meat & All Short Plate Beef 4 pieces
Cheese Fish Tofu
Other foods
Snacks Food item Serving size
Grains Blueberry Oreos 5 pieces of Oreos
Vegetables
Fruit
Milk products
Meat & All
Other foods Ice blended Matcha 500ml
