hello , i'm safa selmi , from tunisia , i'm 22...

Dear customer 

Welcome and thank you for trusting us

 

According to your BMI , your weight is within normal range, and your Ideal weight is 53, and you need to consume 1900 Kcal per day to keep your current weight and In order not to lose weight if you do moderate excersise ( 3 time/ week), so I will give 1900 in order not to lose weight and gain some muscles

Breakfast:

240 ml low-fat milk + 3 tbsp. oat or 1 slice whole grain bread + tbsp. honey 

1 cup salad without salt + 2 boiled egg 

 

Snack:

120 ml fresh juice or 1 small apple 

2 slices whole grain bread + 3 slice turkey + 90g white cheese 

1 cup fresh vegetables 

 

Lunch:

220g chicken breast or beef steak + 4 tbsp. rice 

240 ml low fat yogurt or skimmed milk 

1 cup grilled vegetables 

 

Dinner:

1 cup salad without salt + 150g tuna 

½ cup corn or 90g baked potato 

240 ml low fat milk 

 

We are privileged to communicate with you, and you can always consult many experts like doctor, nutritionist and engineers 

 

Kind regards