5-Day Plan Regimes

to help you achieve your weight and health goals

Daily Refresh

Refresh your body, enhance vitality and optimise your body's natural processes daily.

Directions

Replace or supplement your breakfast with a
5-Day Plan smoothie shake every 1 to 2 days.

  • Cleanse & Detox

    A 7-day gradual plan that helps to detox and purify your body.

    Breakfast
    Lunch
    Dinner
    Preparation
    (2 days)
    Day 1
    Day 2
    Cleansing
    (3 days)
    Day 3 - 5
    Rejuvenation
    (2 days)
    Day 6
    Day 7

    5-Day Plan

    Light Meal

    Light Liquid Meal

  • Intensive Reset

    A 15-day intensive regime designed to ignite your metabolism to help you achieve weight loss results and get your body into its best shape.

    Breakfast
    Lunch
    Dinner
    Preparation
    (4 days)
    Day 1 - 2
    Day 3 - 4
    Cleansing
    (5 days)
    Day 5 - 9
    Rejuvenation
    (6 days)
    Day 10 - 12
    Day 13 - 15

    5-Day Plan

    Light Meal

    Light Liquid Meal

Light Meal Ideas

Use the Quarter, Quarter Half method. 1

Fill quarter plate
with whole grains

Wholemeal bread, crackers, brown rice

A quarter plate of whole grains is about 2 servings of whole grains.

1 serving of whole grains includes

2 slices of wholemeal bread

1 rice bowl of wholegrain noodles

1/2 rice bowl of brown or red rice

Fill quarter plate
with good sources of protein

Lean meat such as chicken and turkey, eggs, salmon, low-fat milk, yoghurt, cheese, tofu, legumes, quinoa, almonds, walnuts, chia seeds

A quarter plate of protein is about 1 serving of protein.

1 serving of protein includes

1 palm-sized piece of meat, fish or poultry

2 cups of reduced-fat milk

3 eggs

Fill half plate
with fruits and vegetables

Leafy greens such as spinach, kale and lettuce, broccoli, avocado, tomato, apple, banana, berries, citrus fruits

A half plate of fruits and vegetables is about 1 serving of fruits and 1 serving of vegetables.

1 serving of fruits and
vegetables includes

1 small apple, orange or pear

1 medium banana

150g of raw leafy vegetables

3/4 cup of cooked leafy or non-leafy vegetables

Tip

Instead of

Choose

Vegetable oils

Healthier oils such as olive, canola and avocado oil

Fried foods

Healthy fats such as omega-3 and omega-6 fatty acids

Canned drinks / Boba

Water, fruits-infused water or plant-based milks

Light Liquid Meal Ideas

Near the end of your 7-day or 15-day regime, choose liquid foods such as soup, porridge, smoothies and juices to help your body adapt to normal food intake again.

Snack Smart

Here's your go-to cheat sheet for guilt-free snacking when you are feeling peckish or need a mid-day treat.

1

Unsalted
nuts and seeds

2

Fresh fruits

3

Apple slices
sprinkled with
cinnamon

4

Half cup of greek yoghurt with a small portion of fresh fruits

5

Veggie sticks and
hummus dip

6

Wholegrain crackers
with low-fat cheese

Recipe ideas to level up your

5-Day Plan smoothie

Recipe Book

Supplement Sheet

Boost your wellness goals by incorporating these supplements while on the 5-Day Plan

Optrimax Juiced!

Supports smoother bowel movements

Avance Broculin or Avance LB-30

Improve overall digestive health to aid nutrient absorption

Avance PhosChol 565

Supports liver function and fat metabolism

Avance Super EPA 2000

Helps to reduce inflammation and enhance metabolism

One Plus A Day

Increases vitamin and mineral intake and supports energy

*Avance is a sister brand of Optrimax
that carries health supplement products.

Reference

https://www.healthhub.sg/programmes/191/nutrition-hub/eat-more