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# Food Templates

## Template A（高P日）

✓ Meal 1：Oats Bowl（750kcal）
- Oats 40g, Yogurt 62g, Honey 15g, Chia Seeds 7g,
Macadamia Nuts 15g, Brazil Nuts 8g, Blueberries 50g,
Banana 110g, EVOO 15ml
→ 750kcal / P:16g / F:36g / C:90g / Fiber:14g

✓ Meal 2：EL COOP BOWL（879kcal）
- EL COOP BOWL 629kcal / P:108g
- + Rice 100g (30฿) +130kcal / C:28g
- + EVOO 大さじ1 (持参) +120kcal / F:14g
→ 879kcal / P:108g / F:33g / C:54g / Fiber:5g

✓ Meal 3：BBQ Chicken + Grill Veg（775kcal）
- BBQ Chicken + Grill Veg 360kcal / P:64g
- + Rice 200g +260kcal / C:57g
- + Cooked Broccoli 100g (65฿) +35kcal / Fiber:3g
- + Avocado 70g (45฿) +120kcal / F:10g / Fiber:5g
→ 775kcal / P:64g / F:20g / C:73g / Fiber:11g

HJ費用: 678฿ (Rice持参) / 738฿ (Rice注文)

## Template B（バランス日）

✓ Meal 1：Oats Bowl（750kcal） — Template Aと同じ

✓ Meal 2：Salmon In The Garden（857kcal）
- Salmon In The Garden 597kcal / P:50g
- + Rice 200g +260kcal / C:57g
→ 857kcal / P:50g / F:36g / C:76g / Fiber:4g

✓ Meal 3：BBQ Chicken + Grill Veg（891kcal）
- BBQ Chicken + Grill Veg 360kcal / P:64g
- + Rice 200g +260kcal / C:57g
- + Chickpea (30฿) +80kcal / P:5g / Fiber:4g
- + Avocado 70g (45฿) +120kcal / F:10g / Fiber:5g
- + Organic Egg (20฿) +71kcal / P:6g
→ 891kcal / P:75g / F:20g / C:73g / Fiber:12g

HJ費用: 753฿ (Rice持参)

## Template C（2食の日 / ファスティング）

✓ Meal 1：EL COOP BOWL（1,044kcal）
- EL COOP BOWL 629kcal / P:108g
- + Rice 200g +260kcal / C:57g
- + EVOO 大さじ1 +120kcal / F:14g
- + Cooked Broccoli 100g (65฿) +35kcal / Fiber:3g
→ 1,044kcal / P:108g / F:33g / C:83g / Fiber:8g

✓ Meal 2：Salmon In The Garden（1,113kcal）
- Salmon In The Garden 597kcal / P:50g
- + Rice 250g +325kcal / C:71g
- + Avocado 70g (45฿) +120kcal / F:10g
- + Organic Egg (20฿) +71kcal / P:6g
→ 1,113kcal / P:56g / F:46g / C:90g / Fiber:9g

✓ Night Snack：Oats Bowl 小（430kcal）
- Oats 40g, Chia Seeds 7g, Blueberries 50g,
Macadamia 15g, Brazil Nuts 8g, Honey 12g
→ 430kcal / P:9g / F:20g / C:55g / Fiber:10g

HJ費用: 968฿ (Rice持参)