EATING PLAN - nuskin.com TR90... · NASI DAGANG 手扒饭 DESCRIPTION OF FOOD ... and have fun with 3333 exercise tips!

2 EATING PLAN

饮食计划 3

TABLE OF CONTENTS 目录

Food Portion, Do It Right! 正确的食物份量！

My Food Choices 我的食物选择

Carbohydrates 碳水化合物

Protein from meat sources 肉类蛋白质

Protein from non-meat sources 非肉类蛋白质

Fruits and vegetables 蔬菜与水果

My TR90® Meal 我的TR90® 餐单

Breakfast 早餐

Lunch 午餐

Dinner 晚餐

My Delicious TR90® TrimShake 我美味的TR90® 纤沛营养奶昔

Get Moving For My Success 积极运动，达致我的理想目标

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4 EATING PLAN

FOOD PORTION, DO IT RIGHT! 正确的食物份量！

The TR90® eating plan uses hand sizes as a guide to food portion sizes. Use the below guide for your daily food intake. Let’s TR90 together!

Protein from meat sources (size and thickness of fist) 肉类蛋白质（拳头的大小及厚度）

Protein from non-meat sources (size and thickness of fist) 非肉类蛋白质（拳头的大小及厚度）

3X

3X

Grilled Chicken烤鸡肉

Low Sugar Soy Milk低糖豆浆

Steamed Fish蒸鱼

Broccoli西兰花

饮食计划 5

TR90® 饮食计划采用手势的大小作为食物份量的指南。依照以

下指南摄取您每日所需的食物份量。让我们一起TR90吧！

Carbohydrates (amount that can fit into cupped hand) 碳水化合物（手心可盛的份量）

Fruits and Vegetables (amount that can be held by open palm) 蔬菜与水果（手掌可盛的份量）

3X

3X

Whole Grain Bread全谷面包

Tomatoes蕃茄

Brown Rice糙米

Apple苹果

6 EATING PLAN

MY FOOD CHOICES: CARBOHYDRATES 我的食物选择：碳水化合物

BROWN RICE 糙米

MULTIGRAIN BISCUIT 多谷

粮饼干

MEE HOON 米粉

WHOLE GRAIN BREAD 全谷

面包

CHAPATI 印度烙饼

OATMEAL 麦片

饮食计划 7

MY FOOD CHOICES:PROTEIN FROM MEAT SOURCES 我的食物选择：肉类蛋白质

STEAMED FISH 蒸鱼

STEAMED CHICKEN BREAST 蒸鸡胸肉

TUNA IN WATER 水浸金

枪鱼

GRILLED CHICKEN 烤鸡

肉

8 EATING PLAN

MY FOOD CHOICES:PROTEIN FROM NON-MEAT SOURCES 我的食物选择：非肉类蛋白质

BOILED EGG 水煮蛋

BROCCOLI 西兰花

MUSHROOM 蘑菇

STEAMED TOFU 蒸豆

腐

LOW SUGAR SOY MILK 低糖

豆浆

LONG BEANS 长豆

饮食计划 9

MY FOOD CHOICES:FRUITS AND VEGETABLES 我的食物选择：蔬菜与水果

GREEN LEAFY VEGETABLES 绿

叶蔬菜

APPLE 苹果

CARROT 红萝卜

TOMATOES 番茄

KIWI 奇异果

ORANGE 橙

10 EATING PLAN

MY TR90MEAL: BREAKFAST 我的 TR90® 餐单：早餐

TUNA SANDWICH WITH SOY MILK金枪鱼三文治及豆浆

MEE HOON SOUP米粉汤

DESCRIPTION OF FOOD食物种类


Wholegrain bread 全谷面包

Mee Hoon 米粉

Tuna in water金枪鱼

Sliced chicken breast鸡胸肉丝

Low sugar soy milk 250ml 低糖豆浆250ml

Bean sprouts 豆芽

Lettuces, tomatoes and orange 生菜、番茄和橙

Apple 苹果

1 protein from meat source 肉类蛋白质

1 protein from non-meat source 非肉类蛋白质 1 carbohydrate 碳水化合物 1 fruit or/and vegetable 水果或/和蔬菜

CHAPATI WITH CHICKEN TIKKA印度烙饼配烤鸡


Chapati印度烙饼

ChickenTikka烤鸡

Dhal 印度黄豆汤

Apple苹果

饮食计划 11

LOW-CARB BREAKFAST低碳水化合物早餐

CHICKEN SALAD鸡肉沙拉



Multi grain biscuit 多谷粮饼干

Corn 玉蜀黍

Vegetarian 素食

Scrambled egg蛋

Sliced chicken鸡肉片

Low fat milk 250ml低脂牛奶250ml

Boiled egg 水煮蛋

Papaya 木瓜

Lettuces and cherry tomatoes 生菜和樱桃番茄

FRUITY OAT AND LOW FAT MILK水果燕麦片及低脂牛奶


Oatmeal 麦片

Low fat milk 250ml低脂牛奶250ml


Strawberries and kiwi 草莓和奇异果

12 EATING PLAN

MIXED RICE 2什饭2

MIXED RICE 3什饭3



Steamed brown rice 蒸糙米饭

Steamed white rice 蒸白米饭

Steamed fish蒸鱼

Steamed chicken 清蒸鸡

Stir fried broccoli and carrot 清炒西兰花和萝卜

Steamed tofu 清蒸豆腐

Guava 番石榴

Stir fried green vegetables 清炒绿色蔬菜

MIXED RICE 1什饭1DESCRIPTION OF FOOD食物种类


Assam steamed fish*亚参蒸鱼*

Stir fried long bean with tempeh 豆豉炒长豆

Guava番石榴



*Limit gravy intake to 1 tablespoon 限1汤匙的酱汁份量

MY TR90MEAL: LUNCH 我的 TR90® 餐单：午餐

饮食计划 13

CHICKEN WANTON MEE鸡肉云吞面

CHICKEN RICE鸡饭



Wanton mee 云吞面


BBQ chicken breast 烤鸡胸肉

Steamed chicken蒸鸡肉

Low sugar soy milk 250ml低糖豆浆250ml

Boiled bean sprouts 水煮豆芽

Green vegetables绿色蔬菜

Orange 橙

VEGETERIAN IN BANANA LEAF素食芭蕉叶DESCRIPTION OF FOOD食物种类


Dhal印度黄豆汤

Bean curd with bean sprouts 豆干与豆芽

Stir fried cabbage and carrot 清炒包菜及萝卜

Vegetarian 素食

14 EATING PLAN

GRILLED CHICKEN WITH MUSHROOM蘑菇烤鸡

GRILLED SALMON BENTO烤三文鱼便当



Baked potatoes 烤马铃薯


Grilled chicken thigh烤鸡腿肉

Grilled salmon烤三文鱼

Grilled mushroom 烤蘑菇

Boiled broccoli水煮西兰花

Lettuces and tomatoes 生菜和番茄

Lettuce salad生菜沙拉

MIXED RICE 4什饭4DESCRIPTION OF FOOD食物种类


Minced chicken鸡肉碎

Steamed tofu 清蒸豆腐

Stir fried cabbage 清炒包菜



MY TR90MEAL: DINNER 我的 TR90® 餐单：晚餐

饮食计划 15

SPAGHETTI WITH CHICKEN BOLOGNESE肉酱意大利面

NASI DAGANG手扒饭



Spaghetti 意大利面


Minced chicken 鸡肉碎

Fish curry* (cooked with fresh milk) 咖喱鱼*（以鲜奶烹调）

Mushroom sauté 炒蘑菇


Kiwi奇异果

Acar 腌制蔬菜

MEE SOTO马来鸡丝面


Mee 面

Sliced chicken 鸡肉片


Green vegetables绿色蔬菜

*Limit gravy intake to 1 tablespoon. 限1汤匙的酱汁份量

16 EATING PLAN

Recipe1

Recipe2

食谱

食谱

MY DELICIOUS TR90TRIMSHAKE 我美味的 TR90® 纤沛营养奶昔

TR90 TrimShake is an easy and delicious drink that gives you the protein you need while helping you control on your daily calories. TR90® TrimShake is used as meal replacement to replace one of your largest meal in the day.

Blend 1 sachet of chocolate TrimShake with 8 oz. cold water and 1 cup fresh strawberries.

将1包巧克力纤沛营养奶昔与8安士冷水及1杯新鲜草莓搅拌均匀。

Blend 1 sachet of vanilla TrimShake with 1 cup carrot juice.

将1包香草纤沛营养奶昔及1杯萝卜汁搅拌均匀。

STRAWBERRY CHOCOLATE TRIMSHAKE草莓巧克力纤沛营养奶昔

CARROT VANILLA TRIMSHAKE萝卜香草纤沛营养奶昔

饮食计划 17

Recipe3

Recipe4

食谱

食谱

Blend 1 sachet of vanilla TrimShake with 8 oz. cold water, 1 tablespoon honey and few squeezes of lemon juice.

将1包香草纤沛营养奶昔与8安士冷水、1汤匙蜂蜜及少许的柠檬榨汁搅拌均匀。

Blend 1 sachet of chocolate TrimShake with 8 oz. cold water and 1 fresh orange.

将1包巧克力纤沛营养奶昔与8安士冷水及1粒鲜橙搅拌均匀。

TR90® 纤沛营养奶昔是份简易而美味的饮料，在帮助控制您每

日卡路里摄取的同时，也提供您所需的蛋白质。以TR90® 纤沛营养奶昔取代您每日最大份量的一餐。

HONEY LEMON VANILLATRIMSHAKE蜂蜜柠檬香草纤沛营养奶昔

ORANGE CHOCOLATE TRIMSHAKE鲜橙巧克力纤沛营养奶昔

18 EATING PLAN

GET MOVING FOR MY SUCCESS积极运动，达致我的理想目标

Exercise is one of the key components in TR90® program. Be active and have fun with 3333 exercise tips!

运动为 TR90® 计划的重要环节之一。保持活跃的状态并以

3333运动贴士享受人生！

3 times a week

At least 30 minutes every time

With heartbeat of 130 per minute*

Go for 3 months

*Not applicable to individuals with heart diseases

每周3次

每次至少30分钟

每分钟心跳130下*

持续3个月

*不适合心脏病患者

饮食计划 19

3 times a week

At least 30 minutes every time

With heartbeat of 130 per minute*

Go for 3 months

*Not applicable to individuals with heart diseases

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06/17

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EATING PLAN - nuskin.com TR90... · NASI DAGANG 手扒饭 DESCRIPTION OF FOOD ... and have fun with 3333 exercise tips!