Start your 14-day challenge the right way

With the 14-day menu plan

START YOUR DAY WITH A POWER PACKED BREAKFAST

Breakfast: 30 grams (about 1 1/2 cups) NESTLE FITNESSE cereal (Calories 106 calories) 125 ml (1/2 cup) NESVITA CALCIPLUS lowfat milk (56 calories) 1 piece fruit (60 calories) Coffee or tea (optional) Average Calories: 226 calories

HAVE A WHOLESOME LUNCH

Lunch: A nutritionally complete, balanced meal that has the combination of complex carbohydrates, vegetables & protein.

HAVE A LIGHT DINNER TO HELP YOU WIND DOWN

Dinner: grams (about 1 1/2 cups) NESTLE FITNESSE cereal (Calories 106 calories) 125 ml (1/2 cup) NESVITA CALCIPLUS lowfat milk (56 calories) 1 piece fruit (60 calories) Average calories: 206 calories
View the full 14-day menu & food calorie list in the attached to this email.

14-day Menu Plan - Women

Day 1
Breakfast
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories)

Day 2
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) Roast Beef Sandwich (345 calories) 1 side salad with 1 Tbs salad dressing (160 calories) 1 low fat yogurt (100 calories) 1 glass water (0 calories)

Day 3
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) Roasted Chicken Rice (600 calories) 1 glass water (0 calories)

Day 4
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) 1 bowl rice (207 calories) 3 vegetables (180 calories) Ikan Masak Kicap (149 calories) 1 glass water (0 calories)

Day 5
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) Penang Laksa (436 calories) Ice kacang (258 calories)

Day 6
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) Spaghetti with meat balls (500 calories) 1 bowl salad with 1 Tbs salad dressing (160 calories) 1 glass water (0 calories)

Day 7
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) Chapati with green bean gravy (166 calories) Chicken curry (195 calories) 2 portion of vegetables (120 calories) Coconut water (55 calories)

Day 8
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) Prawn Mee Soup (293 calories) 2 portion side vegetables (120 calories) 1 glass soya bean milk (163 calories)

Day 9
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) 1 bowl rice (207 calories) 3 vegetables (180 calories) Oyster sauce beef stirfry (150 calories) 1 glass water (0 calories)

Day 10
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) Fried Rice (637 calories) 1 side serving of vegetables (60 calories) 1 glass water (0 calories)

Day 11
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) 1 bowl rice (207 calories) 3 vegetables (180 calories) Ikan Asam Pedas (180 calories) 1 glass water (0 calories)

Day 12
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) McChicken (415 calories) Small french fries (290 calories) Diet carbonated drink (1 calories)

Day 13
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) Noodle soup (381 calories) 1 portion side vegetable (60 calories) 1 glass soya bean milk (163 calories)

Day 14
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) (206 calories) Nasi lemak with sambal (644 calories) Side serving of kangkung (60 calories)

Lunch

1 bowl rice (207 calories) 2 vegetables (120 calories) Prawn sambal (194 calories) 1 glass water (0 calories)

Snack

1 cup Milo (133 calories) 1 curry puff (128 calories)

1 glass soya bean milk (163 calories)

2 whole wheat crackers (80 calories) 1 fresh juice (120 calories)

Bubur kacang hijau (244 calories)

1 low fat yogurt (100 calories)

1 cup Milo (133 calories)

Kaya bun (219 calories)

Red Bean Bun (223) 1 glass water (0 calories)

2 finger Kit Kat bar (90 calories) 1 fresh fruit juice (120 calories)

2 whole wheat crackers (80 calories) Cup of green tea (0 calories) 30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,189 calories

1 bowl tau foo fah (144 calories) 1 slice fruit (60 calories)

1 low fat yogurt (100 calories)

4 wholegrain crackers (160 calories) Cup of green tea (0 calories)

2 pieces agar agar (54 calories)

Dinner

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,180 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,212 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,192 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,206 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,205 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,167 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,211 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,159 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,182 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,217 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,176 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,190 calories

Total Calories

1,194 calories

14-day Menu Plan - Men

Day 1
Breakfast
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit Coffee/Tea (optional) Coffee/Tea (optional) (206 calories) Coffee/Tea (optional) (206 calories) Roasted Chicken Rice (600 calories) Fresh juice (120 calories) 1 glass water (0 calories) Coffee/Tea (optional) (206 calories) 1 bowls rice (311 calories) 2 vegetables (120 calories) Ikan Masak Kicap (149 calories) Oyster Beef Stirfry (150 calories) 1 glass water (0 calories) Coffee/Tea (optional) (206 calories) Penang Laksa (436 calories) 5 sticks chicken satay (183 calories) Ice kacang (258 calories) Coffee/Tea (optional) (206 calories) Spaghetti with meat balls (500 calories) 1 1/2 bowl salad with 1 Tbs salad dressing (210 calories) 1 glass water (0 calories) Coffee/Tea (optional) (206 calories) Chapati with green bean gravy (166 calories) 2 pieces Chicken curry (390 calories) 2 portion of vegetables (120 calories) Coconut water (55 calories) Coffee/Tea (optional) (206 calories) Coffee/Tea (optional) (206 calories) Coffee/Tea (optional) (206 calories) Coffee/Tea (optional) (206 calories) Coffee/Tea (optional) (206 calories) Coffee/Tea (optional) (206 calories) Coffee/Tea (optional) (206 calories)

Day 2
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 3
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 4
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 5
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 6
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 7
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 81
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 9
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 10
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 11
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 12
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 13
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Day 14
30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit

Lunch

1 1/2 bowls rice (311 calories) 2 vegetables (120 calories) Prawn sambal (194 calories) 1 steamed taufu (102 calories) 1 glass water (0 calories)

Spicy Italian Sandwich (522 calories) 1 side salad with 1 Tbs salad dressing (160 calories) 1 low fat yogurt (100 calories) 1 glass water (0 calories)

Curry Laksa (586 calories) 1 portion side vegetable (60 calories) 1 fresh fruit juice (120 calories)

1 bowls rice (310 calories) 3 vegetables (180 calories) Ayam Masak Lemak (286 calories) 1 glass water (0 calories)

Fried Rice (637 calories) 1 side serving of vegetables (60 calories) 1 slice fruit (60 calories)

1 bowls rice (310 calories) 3 vegetables (180 calories) Ayam rendang (258 calories) 1 glass water (0 calories)

McChicken (415 calories) Small french fries (290 calories) Diet carbonated drink (1 calories)

Penang Laksa (436 calories) 2 portions side vegetable (120 calories) 1 glass soya bean milk (163 calories)

Nasi lemak with sambal (644 calories) 1 portion prawn sambal (194 calories) Side serving of kangkung (60 calories)

Snack

1 cup Milo (133 calories) 2 curry puffs (256 calories)

1 glass soya bean milk (163 calories) 4 wholewheat crackers (160 calories)

1 cup Milo (133 calories) Red Bean Bun (223 calories)

1 soya bean (163 calories) Curry Chicken Bun (204 calories)

1 low fat yogurt (100 calories) 2 wholewheat crackers (80 calories) Handful of nuts (45 calories)

1 cup Milo (133 calories) 1 bubur kacang hijau (244 calories)

Teh Tarik (83 calories) Kaya bun (219 calories) 1 agar-agar (37 calories)

Red Bean Bun (223 calories) 1 low fat yogurt (100 calories)

4 finger Kit Kat bar (180 calories) 1 fresh fruit juice (120 calories)

Curry Chicken Bun (204 calories) 1 small Milo (133 calories)

Roast Beef (6 in) Subway Sandwich (345 calories) 1 glass water (0 calories)

Kaya Bun (219 calories) 1 small Milo (133 calories)

Hot dog (225 calories) 1 glass fresh fruit juice (120 calories)

4 wholewheat crackers (160 calories) 1 cup green tea (0 calories)

Dinner

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,528 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,517 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,488 calories

30g Nestle Fitness Cereal 125 125 ml Nesvita Calciplus milk 1 piece fruit 1,509 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,514 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,499 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,482 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,501 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,488 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,506 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,505 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,470 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,476 calories

30g Nestle Fitness Cereal 125 ml Nesvita Calciplus milk 1 piece fruit 1,470 calories

Total Calories

Count Your Calories !

RICE
Cooked rice (1 bowl) 207 calories Nasi Lemak with sambal 644 calories Chicken Porridge 182 calories Century egg porridge 423 calories Fried rice 637 calories Roasted Chicken Rice 600 calories Claypot chicken rice 898 calories Mutton Briyani (1 plate) 752 calories Chicken Nasi Bryani 880 calories Nasi minyak with beef rendang 664 calories Lontong with sayur lodeh (1 portion) 390 calories Medium size ikan bakar with vegetable and rice 380 calories

NOODLES
Noodles soup 381 calories Penang Laksa 436 calories Curry Laksa 586 calories Wanton Mee (dry) 409 calories Wanton Mee Soup 217 calories Mamak mee goreng 660 calories Mee Hailam 277 calories Prawn Mee Soup 293 calories Fried mee/meehoon 510 calories Fried Kueh Teow Kerang 743 calories Mee Bandung 549 calories

BREADS
Plain bread (1 slice) 65 calories Medium size ikan bakar with vegetable and rice 380 calories Mutton Murtabak 722 calories Roti telur with cup dhal gravy -- 414 calories Plain roti canai with cup dhal gravy 359 calories Chapati with cup green bean gravy 166 calories Rawadosai (1 piece) 205 calories Putu mayam (1 piece) 95 calories

MEAT/PROTEIN
Chicken satay (10 sticks) 365 calories Chicken Curry (1 medium piece) 195 calories Ayam Masak Lemak (1 portion) 286 calories Tandoori Chicken (1 piece) 229 calories Prawn Sambal (1 small plate) 194 calories Fried ikan kembong 219 calories Ikan bilis fried with peanuts (1 portion) 319 calories Ikan masak kicap (1 medium fish) 149 calories Sweet & Sour Fish (1 medium size) 567 calories Ikan Asam Pedas (1 medium piece) 180 calories Fish Head Curry (1 small plate) 288 calories

MEAT/PROTEIN
Deep fried sotong (1 small plate) 630 calories Fried egg 128 calories Oyster sauce beef stirfry (1 portion) 150 calories Beef Kurma (1 portion) 544 calories Mutton Vindaloo (1 portion) 256 calories Steam Tauhu (1 square) 102 calories Fried Chicken (1 medium piece) 290 calories Ayam Masak Merah (1 portion) 137 calories Ayam rendang (1 portion) 258 calories

VEGETABLES & FRUIT

Salads (1 bowl) 100 calories Salad dressing (1 Tablespoon) 60 calories Stir fried vegetable (1 portion) 66 calories Sayur masak lemak style (1 portion) 140 calories Kangkung Belacan (1 potion) 165 calories Kobis masak lemak (1 portion) 184 calories Pegedil (1 piece) 70 calories Long bean with egg omelette (1 portion) 202 1 slice cut fruit or medium size whole fruit average 60 calories

TIPS TO REMEMBER DURING THE NESTLE FITNESSE 14 DAY CHALLENGE Think of it this 14 day challenge as a way to finally kick start your efforts to eat better to get healthy. It is not a diet. Dont skip meals to starve yourself. It will not make you lose weight faster Be sensible with your food portions. Eat enough to fill you up, but not make you feel overly full Focus of eating meals with more vegetables with moderate amounts of meat and complex carbohydrates. Dont deprieve yourself of occasional snacks. Have a small portion to satisfy your craving to help you stay in control. Plan ahead. If you have a dinner to attend, then have your serving of Fitness cereal for lunch instead of dinner.

Count Your Calories !

SOUPS & FAST FOOD
Creamed style soup (1 small bowl) 375 calories Meat or vegetable clear soup (1 small bowl) 200 calories Beef burger (regular) 255 calories Cheese burger (regular) 305 calories Big Mac 500 calories McChicken 415 calories Quarter Pounder with cheese 510 calories Chicken McNuggets (6 pieces) 270 calories Fillet O Fish burger 373 calories Apple pie 220 calories Egg Mc Muffin 286 calories Hot dog 225 calories

FAST FOOD
Pepperoni pizza (1 slice) 155 calories Beef/Chicken with onion pizza (1 slice) 242 calories Chicken with pineapple pizza (1 slice) 268 calories Vegetable pizza (1 slice) 149 calories 2 pieces fried chicken snack plate set 720 calories Fried chicken (various pieces) 290 calories Chicken wing (1 piece) 166 calories Chicken thigh (1 piece) 320 calories Mashed potato (1 scoop) 87 calories Coleslaw 63 calories Onion rings (1 packet) 277 calories French fries (small packet) 290 calories Milkshake (1 each) 300 calories

WESTERN
Pasta with cream sauce (1 plate) 444 calories Spaghetti with meatballs (1 plate) 500 calories Lasagne (1 portion) 398 calories Beef steak (150 grams) with french fries 593 calories Chicken Chop with french fries 726 calories Poached fish with rice and vegetables 400 calories Fish & Chips (1 portions) 427 calories Salmon with rice & vegetables 448 calories Greek Salad (1 portion) 419 calories Potato salad (1 portion) 382 calories Salad Nicoise (1 portion) 456 calories

LUNCH SANDWICHES
Cold cut combo (6 inch) 427 calories Tuna (6 inch) 551 calories Roast beef (6 inch) 345 calories Veggies & Cheese (6 inch) 268 calories Club Sandwich (6 inch) 346 calories Spicy Italian (6 inch) 522 calories

SNACKS/DESSERTS
Agar-agar (1 piece) 37 calories Low fat yogurt (1 cup) 100 calories Nuts (1/4 cup or a small handful) 45 calories Ice cream sundae (1 cup) 380 calories Apple pie (1 slice) 260 calories Ice cream soft serve cone (1 small) 100 calories Tau foo fah (1 bowl) 144 calories Curry puff (1 piece) 128 calories Curry Chicken bun (1 piece) 204 calories Sardine Sandwiches (1 set) 150 calories Coconut or kaya bun (1 piece) 219 calories Red bean bun (1 piece) 223 calories Whole wheat crackers (2 square pieces) 80 calories

BEVERAGES
Water 0 calories Carbonated soda (1 can) 151 calories Teh tarik (1 small cup) 83 calories Milo (1 small cup) 133 calories Air bandung (1 glass) 150 calories Fresh juice 120 calories Soya bean milk (1 packet) 163 calories Coconut water (1 fruit ) 55 calories

SNACKS/DESSERTS
Indian Rojak (Pasembur 1 plate) 752 calories Fruit rojak (1 plate) 443 calories Bubur kacang hijau (1 bowl) 244 calories Bubur cha cha (1 bowl) 165 calories Cendol (1 bowl) 199 calories Ice kacang (1 bowl) 258 calories

TIPS FOR AFTER THE 14 DAY CHALLENGE Once the challenge is over, you can replace your dinner with similar sensible food choices like those for lunch. By now, you would be more aware of sensible food choices and portions. Eating well is a lifestyle change not a short term fad diet. Continue to start your day with a complete, nutritious breakfast of whole grains, protein and fruits. Breakfast is an important meal to rev up your metabolism for the day