• Zakudya zapakati pa 1: 1 chikho cha mkaka wowawasa mkaka) kapena galasi la madzi otentha, okometsedwa ndi supuni ya uchi.
• Chakudya chamadzulo chachiwiri : 1 galasi la madzi a zipatso kapena zipatso zina kapena ndiwo zamasamba mu mawonekedwe opangira.
• Chakudya : saladi ku masamba obiriwira (saladi wobiriwira, anyezi anyezi ndi adyo, radish, nkhaka, parsley, katsabola, sipinachi, kabichi) ndi 1 galasi la madzi a zipatso.
• Chakudya : muesli. Supuni 1 oat flakes kutsanulira kwa maola 12 masupuni atatu a madzi ozizira.
Musanayambe kutumikira, onjezerani supuni imodzi ya uchi, theka kapena lonse mandimu, gwedezani mwachifundo, kabati pafupifupi 200 g ya maapulo osapatulidwa kapena zipatso zina ndi kuziyika pa oatmeal. Sakanizani supuni ndi supuni imodzi yosweka walnuts, amondi kapena mtedza.