Enjoy in abundance
2-3 times a day, enjoy varied, depending on your goal
Less is more
1. Meat (light) / Soy: Max.3 x per week
2. Meat (red): max. 1-2 x a month
3. Fish (low-fat): possible 3-4 x per week.
4. Fish (high-fat): Max. 1 x per week
5. Eggs / yogurt / milk: 1 egg / 1 cup of yogurt / max. 200 ml milk per day
1. Approx. 60-70 g fat per day
2. Use healthy fats: avocado, coconut oil, olive oil, sesame oil, linseed oil, rapeseed oil (organic), nuts, seeds
Avoid