I am 23 years old. My weight is 69. And height is...

Nutrition Assessment

• according to your TTE(total energy requirment) you need to consume 1350 kcal/day in order to lose 0.5kg per week
• you need to workout 3-4 times per week
• drink 12 cup of water per day

1350 kcal diet

• Breakfast: 2 slices of turkey + 2 scrambled eggs + 1 piece of wheat / wholemeal toast + 1 tea or coffee +1 apple + 1 cup vegetable
•  Snack: 1 cup of low fat milk
• Lunch :4 ounces of turkey or beef + sliced lettuce and tomato + 1 cup low fat yogart +1 whole wheat bread wrap
• Snack: 2small carrots 
• Dinner: 1 cup vegetables + 1 cup salad  + 3/4 cup brown rice + 2 ounces cooked white fish