New year, new challenge

From 01 Feb 2018 to 21 Feb 2018

List of what we can eat:

Carbo
1. sweet potato
2. oat
3. pasta
4. brown rice

Sayur
1. tomato
2. cucumber
3. asparagus
4. brocoli
5. spinach
6. cauliflower
7. salad
8. bawang
9. halia
10. celery
11. carrot

Protein
1. telor
2. ayam
3. Ikan
4. Tauhu
5. Tempe
6. Protein shake

Lemak baik
1. Almond
2. Walnut
3. Olive oil
4. Peanut butter
5. Avocado

Buah (sebelum kul 4ptg)
1. Kiwi
2. Epal hijau
3. Blueberries
4. Strawberry
5. Rapsberry

Air (minimum 4ltr)
1. Air suam
2. green tea


Calculation
utk mudahkn kiraan markah/points,
1. isi apa yg dimkn & brapa ltr air mnum dlm log
2. 5points utk eat/drink clean
3. -5points utk mknan/mnumn yg takde dlm list
4. 5points utk 5kali meal(gmbr sekali seminggu)
5. -5points tak hntr list setiap ahad

cth
1hb feb
mkn apa dlm list +5points
mkn 5x sehari +5points
So total 10points utk 1hb feb

2hb feb
mkn apa dlm list +5points
terminum tt -5points
post selpie dgn 5x meal +5points
So total 10points

4hb feb (ahad)
mkn tak ikut list -5points
mnum nt -5points
tak bg list -5points
so total -15points