Sepheo ke ho etsa hore letheka la hao le be mosesaane, le boleng le lits'oants'o.
Leka ho kenyelletsa tsokolate le li-puddings ho tsoa lijong tsa hau, noa metsi a mangata 'me u je litholoana tse ncha.
Ho senya (khetha e 'ngoe ea likhetho):
a) halofo ea melon e lekaneng, e etsang ligrama tse 100 tsa chisi e entsoeng ka maiketsetso;
b) 25 g unsweetened lijo-thollo, apole e le 'ngoe.
Lunchane (khetha e 'ngoe ea likhetho):
a) halofo ea melon e kholo, 150 g ea litlhapi tse phehiloeng ka grill, broccoli, k'habeche;
b) likaroloana tse peli tsa bohobe bo tsoang phofo e feletseng, salate e tsoang meroho e seng ea khalori, 50 g ea khoho (ntle le letlalo), 35 g ea khalori e tlaase.
Li-dinners (khetha e 'ngoe ea likhetho):
a) 125 g ea steak e tlaase e mafura e phehiloeng ka grill, 50 g ya lierekisi, litamati tse halikiloeng;
b) ligrama tse 75 tsa nama leha e le efe e batang, karolo e kholo ea salate e tsoakiloeng;
c) 125 g, kolobe ea kolobe, e halikiloeng, karolo e kholo ea salate e tsoakiloeng.
Ntle le ho ja lijo, o lokela ho etsa boikoetliso bo bonolo. Ema, maoto a lehetla ka bophara, arola matsoho ka morao hloohong. Ho tloha sebakeng sena, itšetlehile ka pele, u feteletse molumo ka lehlakoreng le leng, 'me u tlanye lerako le letona la lengole le letšehali. Tšoaea hape u khumame, u ama lehare le letšehali la lengole le letona. Pheta boikoetliso ka makhetlo a 10.
Ho tantša ho boetse ho molemo haholo, haholo-holo ho sotha.