KHAFI IT IS VERY IMPORTANT YOU READ EVERY WORDS ON THIS

PAGE IF YOU WANT TO GET THE VERY BEST OUT OF YOUR MEAL PLAN.

Before anything these are the things expected of you to buy.

1- Go to the nearest market around you and ask for a serving spoon

2- Also get a cooking spoon as well Cause you would be needing it.

Now read every sentence in this file inother to get a quicker and
effective results.

FIRST
I want you to know that this meal plan is only a guide for
you to follow and not a punishment for your bad eating
habits.

SECOND
I want you to strictly follow the portion seizes in this
guide for every food you eat.

WHAT ARE PORTION SEIZES.

 Portion seizes are guidelines on how a healthy meal
needs to be taken inother to reach your daily calorie
intake and at the same time, use help activate your Fat Burning
Machine.

Below are some examples of portion sizes based on the various classes
of foods.

CARBOHYDRATES

For carbohydrates we would be using one and half serving spoons

(Please don't forget this). You can always go to the market to ask for a
serving spoon.

Example of carbohydrates are

Rice, spaghetti, cereal, etc.

PORTION SEIZES

The portion seize for carbohydrates is One and half

serving spoon. ( So that is if you want to eat your rice,
spaghetti, noodles, pap etc, you must make sure it most
not be more than One and half serving spoon)
 PROTEIN.

For protein we would be using our palm seize ( save

this at the back of your palm). Example of proteins are
fish, turkey, snail, meat, etc.

FATS

For healthy fats like nuts and the likes We would also be
using our hands

So if you must eat nuts make sure it is a hand full only.

VEGETABLES

Now I want you to know that vegetables are very

important. At least in any food you eat vegetables should
be added at lest 2- 5times a week.
This is because the calorie in vegetables are very little
compared to other meals. And beside they make you
fuller and at the same time make you eat less calories.

Following the portion seizes in this meal plan would

make you eat just anything available and still lose weight.
I also want you to know that you don't have to follow it the same way
I have planned it. All you have to do is master the portion sizes for the
classes of foods listed Above.

FEW WORDS ON BREAD.

Now I know Bread is a common problem with weight-loss

meal plan. ( now if you are a fan of bread I would suggest
you go for wheat bread and if you are to eat white bread
make sure you don't eat more than 5 slices)

Also read this.

I Noticed the type of snacks you eat are majorly high calorie snacks.
But that shouldn't be an issue anyways

I would Advice you only have little of this snacks at least 3 times in a
week. If for any reason you have this snacks for breakfast, It
important you put your body to work inother to burn those empty
calories gotten from the snacks during the day.

Also have a moderate size Greek Yoghurt whenever you consume

them.
 IF YOU ARE THE TYPE THAT SKIP LUNCH IT IS TOTALLY

FINE YOU DON'T HAVE TO EAT IF YOU ARE NOT

HUNGRY ( also remember to drink a cup of water before

any food)

Go back and read the important message

If you haven't.

Thanks.

Week 1

VERY IMPORTANT DRINK A CUP OF WATER BEFORE EATING ANY MEAL ALSO
FEEL FREE TO SUBSTITUTE AND PLAY ARROUD WITH FOODS AVAILABLE BUT
DON'T FORGET

TO APPLY PORTION SEIZES.

Days Break Lunch Dinner Exercises MUST

fast DO
ACTIVITY

Monday 3-5 slice 1½ A punch Do your Always

of bread serving size of workout drink
served spoon of your water
(5-15mins)
with rice favourite before any
 moderate served swallow meal.
fried eggs with fish
Served
or a cup stew.
with 1-2
of Tea.
cooking
spoon of
soup .

Tuesday 1 super 1½ A punch Do your Always

pack serving size eba workout drink a
noodles spoon of served cup of
(5-15
served yam with 1-2 water
mins)
with 2 portage. serving before any
boiled spoon of meal.
eggs. your
favourite
soup.

Wednesday 1½ Eat 2-4 Akara Rest Always

serving anything balls drink a
spoon of available served cup of
rice. with the half cup water
right of pap. before any
portion meal.
of such
food.
Thursday 1½ 1 Super 1½ Do your Always
serving pack serving of workout drink a
spoon of noodles Moi Moi. cup of
(5-15
spaghetti. Served water
mins)
with 2 before any
Boiled. Meal

Friday 2-5 slices 1super A fist size Do your Drink a

of bread pack of your workout Cup of
served noodles favourite water
(5-15
with a swallow before any
(2 boiled mins)
cup of served Meal
eggs)
tea. with 1-2
cooking
spoon of
soup.

Rest. Drink a
cup of
Saturday 2-4 akara 1½ Eat
water
balls serving anything
before any
served spoon of available
Meal.
with a Jollof with the
handful rice. right
of garri. portion
(Or just
sizes.
rice with
 available
stew)

Sunday eat eat eat eat Drink a

anything anything anything anything cup of
you like you like you like you like water
with with with with before any
moderate moderate moderate moderate Meal.
portion. portion. portion. portion.

(Even (Even (Even (Even your

your your your junks)
junks) junks) junks)

Week 2

VERY IMPORTANT DRINK A CUP OF WATER BEFORE EATING ANY

MEAL ALSO FEEL FREE TO SUBSTITUTE AND PLAY ARROUD WITH FOODS
AVAILABLE BUT DON'T FORGET

TO APPLY PORTION SEIZES.

Days Breakfast Launch Dinner Exercises MUST

DO
ACTIVITY

Monday 1super 1½ serving A punch Do your Always

pack spoon of size of workout drink a
noodles rice served available cup of
 and boiled with swallow (5- water
egg. chicken/fish with 1_2 15mins) before
stew. cooking any
(Cook
spoon of meal.
without
Vegetabled
adding oil)
egusi soup.

Tuesday 2-3 slice of 1½ serving You can Do your Always

yam spoon of still have workout drink a
served Vegetabled your left cup of
(5-
with potatoes overs from water
15mins)
Moderate portage. lunch with before
fried eggs. the right any
(You can
portion size meal.
cook
for the
without
food
veggies)

Wednesday 3-5 slices 1½ Serving 1½ serving Rest Always

of bread spoons of spoon of drink a
served spaghetti Beans cup of
with a cup With any served with water
of Tea. available a hand full before
protein. of garri . any
meal.

Anything 1½ serving Eat Do your Always

Thursday available spoon of anything workout drink a
with Jollof rice available cup of
(5-
Portioning. or just rice. with the water
15mins)
right before
portion any
sizes. meal.

Friday 1 Super 1½ serving You can Do your Always

pack spoon of have the workout drink a
Noodles potatoes or left over cup of
(5-
yam from what water
(With 15mins)
portage. ever you before
either
had for any
fried or
lunch meal.
boiled
eggs)

Saturday

1½ Moi Anything A punch Do your Always

Moi available size of your workout drink a
served with favourite cup of
(5-
with a cup Portioning swallow water
15mins)
of pap (if served with before
available) 1-2 cooking any
spoon of meal.
Or a
vegetable
handful of
soup.
garri.
Sunday. eat eat eat Rest Always
anything anything anything drink a
you like you like you like cup of
with with with water
moderate moderate moderate before
portion. portion. portion. any
meal.
(Even your (Even (Even
junks your your
junks) junks)

Week 3

VERY IMPORTANT DRINK A CUP OF WATER BEFORE EATING

ANY MEAL ALSO FEEL FREE TO SUBSTITUTE AND PLAY ARROUD
WITH FOODS AVAILABLE BUT DON'T FORGET

TO APPLY PORTION SEIZES.

Days Breakfast Lunch Dinner Exercises MUST DO

ACTIVITY

Monday Do your Always

workout drink a cup
3-5 slices Eat 1½ of water
 of bread anything serving (5-15mins) before any
served available spoon of meal.
with fried with the rice
eggs. right
portion
size.

Tuesday 1super Eat A punch Do your Always

pack anything size of workout drink a
noodles available semo (5-15mins) cup of
served with their with 1-2 water
with 2 available cooking before
boiled portion spoon of any meal
eggs. sizes.. vegetable
soup or
okra.

Wednesday 2-5 slice 1 super Have Always

of bread pack anything Rest) drink a
with a noodles available cup of
cup of served with the water
tea. with right before
2eggs. portion.. any meal
Thursday Eat One and 1 super Do your Always
anything half pack workout drink a
available serving noodles (5-15mins) cup of
with their spoon of with water
available Moi Moi Moderate before
portion fried any meal
sizes. eggs.

Friday 2-5 slice 1½ A fist size Rest Always

of bread serving of eba drink a
with a Jollof served cup of
cup of spaghetti. with okra. water
tea. before
any meal
(With
little to
know
sugar)

Saturday 1½ 1½ Have Do your Always

serving serving what you workout drink a
spoon of spoon of had for (5-15mins) cup of
beans any food breakfast water
served at your or lunch before
 with fish reach with the any meal
stew. right
portion
sizes..

Rest
Sunday eat eat eat Always
anything anything anything drink a
you like you like
you like cup of
with with
with water
moderate moderate
moderate portion. portion. before
portion. any meal
(Even your (Even your
(Even junks) junks)
your
junks)

Week 4

VERY IMPORTANT DRINK A CUP OF WATER BEFORE EATING ANY

MEAL ALSO FEEL FREE TO SUBSTITUTE AND PLAY ARROUD WITH
FOODS AVAILABLE BUT DON'T FORGET

TO APPLY PORTION SEIZES.

Days Breakfast Lunch Dinner Exercises Must

do
Activit
 y

Monday 2-5 slice of 1½ serving Have the

bread with spoon of leftover
Do your Drink
a cup of rice served from your
workout a cup
tea. with lunch with
of
chicken/fis portion.
(With little water
h stew.
to know before
sugar) any
Meal

Tuesday 2-3 slice of Eat A fist size Do your Drink

yam anything of semo workout. a cup
served available with 1-2 of
with with the cooking water
Moderate right spoon of before
fried eggs. portion of vegetable any
such food. soup or Meal
okra

Wednesd 1 super 1½ serving 2-4 akara

ay pack of balls
Rest Drink
noodles potatoes served
a cup
served or yam with a cup
of
with portage. of pap.
water
boiled
before
eggs.
any
Meal
Thursday 1½ serving Eat
spoon of anything
A punch Workout Drink
rice or available
size of eba a cup
spaghetti. with the
served of
right
with 1-2 water
portion.
cooking before
spoon of any
your Meal
favourite
soup.

Friday 2-3 slice of You can A Workout Drink

yam have the punchsize a cup
served left over of of
with fried from your pounded water
eggs breakfast yam. before
with any
Portion. Meal

Saturday 1½ MOI 1½ serving

Moi spoon of
Have Workout Drink
Served Yam
anything a cup
with a portage.
available of
hand of
with water
garri.
portion before
sizes any
Meal
 Sunday Drink
a cup
eat eat eat eat
anything anything anything anything of
you like you like you like you like water
with with with with before
moderat moderat moderat moderat any
e e e e Meal
portion. portion. portion. portion.

(Even (Even (Even (Even

your your your your
junks) junks) junks) junks)

KAHFI IT'S VERY IMPORTANT YOU READ THIS ALSO

1- This Meal plan is not a do or die affair.

You are Free to substitute when necessary but it's important
you follow the portion sizes attached to
Every Meal.

For example:
Let Say you are to eat rice for breakfast on this Meal plan and
you don't have rice available, you are free to eat something
else aside rice. (But make sure you stick to the portion sizes
of every Meal.

2- You are to eat vegetables at least 2-5 times every week

inother to get a quick and sustainable result. You could as well
substitute your veggies for Fruits.

3- DRINK WATER BEFORE ANY MEALS

4 - If you can't workout always do a quickwalk anytime you

are walking to burn few calories faster.

5- You are free to eat left overs but make sure you apply the
right portion to them.
Once again you won't get results by just reading. You need to
implementalso.

6 - Reduce the amount of junks you consume. For example let

say you eat 7puf puf daily start reducing it to 5 or 4. This
would help you get quicker results if you cant wait for your
cheat day.

7- Make sure your dinner only falls 2-3 hours before bed.
8 - Swap your soft drinks for cold water.
9- If the need for garri comes just have two handful of it
served with a hand full of Nut. (A sachet Milk is enough)

10- If you can't find super pack noodles you can have 2 of the
golden penny noodles to replace.