3 count egg whites (boiled) + 1 small bowl low fat milk + 100 gram cheese

1 count chicken shawarma sandwich

1 plate pasta + 100 gram chicken leg (grilled or cooked) + 1 small bowl Low fat yogurt

100 gram meat (grilled or cooked) + 1 small bowl orange juice + 1 large bowl vegetables salad

1 plate fish (grilled or cooked)