Tuesday

6:20 - 1 cup of granola and 1 cup of milk

(I still feel a little bit hungry after this meal)
11:25 - 1 cup of whole grain, 1 cup of glass noodle, 0.75 cup of boiled vegetable, 1 cup of fried
egg, 0.5 cup of boiled chicken, 1 cup of fruit (grape)
(I feel very full after this meal and it may be because I ate a lot of grape)
(I played golf around 16:30-18:30)
19:00 - 0.5 cup of refined grain, 0.5 cup of whole grain, 1.5 cup of grilled duck, 1.5 cup of raw
vegetable (lettuce, carrot, cucumber), 0.25 cup of sauce
Wednesday
6:20 - 1 cup of granola and 1 cup of milk
(I still feel a little bit hungry after this meal)
11:25 - 1 cup of refined grain, 1 cup of fried chicken, one cup of vegetable
(I feel full after this meal but not too full)
16:20 - 1 cup of refined grain (bread), 0.5 cup of ham
18:30 - 0.5 cup of refined grain, 0.5 cup of whole grain, 1.5 cup of fried vegetable, 1 cup of fried
duck, 1.5 cup of raw vegetable (lettuce, carrot, cucumber), 0.25 cup of sauce
Thursday
6:20 - 1 cup of boiled pork, 0.5 cup of boiled egg
(I feel full after this meal but not too full)
11:25 - 1 cup of whole grain, 1 cup of glass noodle, 0.75 cup of boiled vegetable, 1 cup of fried
vegetable, 0.25 cup of fried egg, 1 cup of boiled chicken, 1 cup of milk
16:30 - 1 cup of coconut juice
18:30 - 2 cup of fry vegetables, 1 cup of fish (boiled salmon) , 0.25 cup of sauce, 1 cup of fried egg,
0.5 cup of refined grain, 0.5 cup of whole grain
Friday
6:20 - 1 cup of soy bean milk, 0.5 cup of grain
(I still feel a little bit hungry after this meal)
11:25 - 1 cup of refined grain, 1 cup of boiled meat, 0.5 cup of boiled vegetable
18:45 - 0.5 cup of refined grain, 0.5 cup of whole grain, 1.5 cup of raw vegetable (lettuce, carrot,
cucumber), 0.25 cup of sauce, 1 cup of fish (boiled salmon)
Monday
6:30 - 1 cup of granola, 1 cup of yogurt
(I still feel a little bit hungry after this meal)
11:25 - 1 cup of refined grain, 1 cup of boiled meat, 0.75 cup of boiled vegetable
17:30 - 0.5 cup of refined grain, 0.5 cup of whole grain, 1 cup of fried meat, 1 cup of raw
vegetable, 1 cup of fried vegetable