• Kutanga kwekudya kwekutanga : 1 kapu mukaka wakaoma (mukaka wakavhenganiswa) kana girazi remvura inotonhorera, inotapira ne spoonful yeuchi.
• Chipiri chamangwanani : 1 girasi rejisi yemichero kana zvimwe michero kana miriwo mufomu yakasvibirira.
• Zvokudya zvemasikati : saladhi kubva mumiriwo yakasvibirira (mashizha ehodhi, magasi eiiki uye garlic, radish, makucheka, parsley, dill, sipinashi, kabichi) uye 1 girasi yemuchero wezvibereko.
• Kudya : muesli. 1 tablespoon oat flakes kudira kwemaawa gumi nemaviri (3 tablespoons of water cool).
Usati washanda, uwedzere 1 punipuni youchi, hafu kana kuti rose jisi remuti, inyaira zvinyoro, gadzira anenge 200 g emaapuro asina kuvezwa kana zvimwe zvibereko uye uise pa oatmeal. Fukisa kumusoro ne 1 kikapu yakapwanyika maarnuts, maarmonds kana marangi.