BREAKFAST

• Cheese
  ____grams of cheese type Goat cheese, Roquefort… (check your quantities). You can choose one cheese per day or eat the same all week.
  Don’t like Cheese? Replace it by the same quantity of charcuterie (ham, chorizo etc…) + 1 egg (cooked as you wish)
• Bread
  ____ grams of brown bread like Poilane (check your quantities). Make sure this bread does not contain any sugar. The industrial square bread is full of sugar for example.
• Olive Oil
  1 table spoon of olive oil or 10 grams of butter (same quantity for everyone)
  [Never eat margarine please, it is very chemical and does nothing for your health, enjoy the real butter!]
• Drink
  Tea, Coffee, Sparking or Still Water WITHOUT ANY SUGAR
• Daily Multivitamin
  Take a daily multivitamin to help you get on with the day.

LUNCH

• Meat
  This week we are going to have giblets only (heart, gizzard, liver, and other visceral organs…)
  If you don’t like giblets (like me), replace it by braised red meat.
  ____ grams of meat (check your quantities)
  Don’t like meat? Replace it by the same quantity of your breakfast cheese + fish in the quantity of meat indicted above.
• Pasta
  ____ table spoons of potatoes (steamed, fried as you wish!)  (check your quantities).
  Don’t like Starch? Replace it by the same quantity of vegetables and add 10 grams of meat.
• Drink
  3 big glasses of water + 1 Tea or Coffee WITHOUT ANY SUGAR

SNACK

The snack quantities are valid for everyone.

• Proteins
  1 bar or 1 powder bag of Tryptozen proteins (you can get them on Amazon)

• Vegetable fats
  2 table spoons (or 12.5 cl) of olives.
  Don’t like Olives? Replace it by 30 grams of dark chocolate (min 54% cacao)

• Fruits and sugar derivatives
  This week will be the dried fruits week!
  Half a chinese bowl of dried fruits like apricots, dates, figs etc.

 DINER

• White meat
  This week we will any poultry…
  ___ grams of fish (check your quantities).
• Vegetables
  This week will be tomatoes, artichokes, aubergines, cucumber, courgettes or cauliflower…
  ___table spoons of vegetables (check your quantities).
• Drink
  3 big glasses of water + 1 Tea or Coffee WITHOUT ANY SUGAR