one sample of mines
60-100 oats, 1 scoop whey, cinnamon, 1 cup blueberries or blackberries
70 bresaola (100 turkey slices), 12 almonds, 1 grapefruit
100-150 lentils or black beans, 125 chicken, 1 tbsp olive oil, salad (eventually some plum)
90 makerel , 12 almonds, 1 granny
200 codfish, 300 broccoli, 1tbsp olive oil
1 scoop caseins
quantities in grams