2 gym sessions per week

2 treadmill sessions per week 50 minutes each

5 servings of fruit and vegetables

2 eggs and salad with sauce for breakfast

Dinner: potato, cottage cheese or tuna, salad

One yoghurt and 1 cocoa milk with breakfast and dinner

Iron supplement

Nuts (small handful)

No chips or fast food (one per 2 weeks is fine), try home made delicious food instead

Turkish coffee 1 hour before going out, drink cool water before and after

Iron supplement a while after lunch away from caffiene