EAT TO LIVE BETTER

NUTRITION
MADE SIMPLE.

A practical programme for men who want more energy, strength and health, using Angolan foods, a realistic budget and meals for the whole family.

START THE PROGRAMME
MR MWANGOLE prepara uma refeição equilibrada com a parceira
FOUR PRINCIPLES

EATING WELL IS NOT
LIVING ON A DIET.

01

Suitability

Eat enough for your age, health, activity and goal.

02

Balance

Combine protein, vegetables, fruit and energy sources.

03

Moderation

Reduce excess salt, sugar, alcohol, fried foods and ultra-processed foods.

04

Variety

Vary beans, fish, eggs, lean meats, grains and tubers.

4-WEEK PROGRAMME

ONE CHANGE
AT A TIME.

WEEK 1

Observe

Record water, meals, hunger, energy and alcohol without judgement.

WEEK 2

Build your plate

Add vegetables, protein and an appropriate portion of rice, funge, cassava or sweet potato.

WEEK 3

Plan

Choose three staple meals, make a list and batch-cook components.

WEEK 4

Consolidate

Keep what worked and include enjoyment without turning food into guilt.

THE FAMILY PLATE

HEALTH IS ALSO
SHARED.

You do not need a separate gym meal. Calulu, fish, beans, chicken, leafy greens, rice, funge and fruit can all be part of balanced family meals.

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e fruta¼proteína¼energia
Seek individual guidance if you have diabetes, high blood pressure, kidney disease, digestive symptoms, allergies or take medication. Supplements and calorie targets should not be copied without assessment.
Editorial basis: WHO — healthy diet. Educational content, not individual medical advice.

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