Specks Of Blood In Phlegm

3 nuts (to help lower cholesterol)

1 a piece of chocolate nougat candy bar or half an omelette 2 to 3 eggs (if it is possible only with whites) a glass of juice (sugars are rapidly absorbed)

1 shake protein of 500 kcal in sports

If a plate of fish (emperor, perch, 2 cans of tuna 1 can
natural sardines (provides healthy fats)
2 cans of pickled mackerel, etc.).
Lunch 2 :

1 or 2 pieces of fruit (apple or peach)
(Note: one of the 2 lunches can be suppressed and redistribute the food of both)

Food:

green tea or yerba mate (both are antioxidants and have protein and mateine,similar to caffeine)

a plate of pure mixed vegetables or eggplant or other vegetables, a dish of beef or chicken (roasted or grilled) or liver (1 instead of 1 to 2 weeks) or yogurt
a gel (helps digestion and has no calories)
can replace all the food for a single dish of vegetables (potatoes or rice alone, chickpeas, lentils, beans, etc.).
Snack 1: 1

or 2 pieces of fruit (apple or peach).
Snack 2:

grilled ham
a plate of fish or chicken dish.

(Note: You can remove one of the 2 snacks).

Dinner:

2 or 3 fat plain yogurt or gelatin.

(Note: dinner sie