• 1st nri ụtụtụ : 1 cup mmiri ara ehi mmiri ara ehi (mmiri ara ehi) ma ọ bụ iko nke ntakịrị mmiri ọkụ, nke a na-eme ka mmanụ aṅụ ju ya ụtọ.
• 2nd nri ụtụtụ : 1 iko ihe ọṅụṅụ mkpụrụ osisi ma ọ bụ ụfọdụ mkpụrụ osisi ma ọ bụ akwụkwọ nri na ụdị.
• Nri ehihie : salad si raw vegetables (salad green, green onions and garlic, radish, cucumbers, pasili, dill, spinach, kabeeji) na 1 iko ihe ọṅụṅụ mkpụrụ osisi.
• Nri abalị : muesli. 1 tablespoon ohia flakes wunye maka awa 12 3 tablespoons nke mmiri dị jụụ.
Tupu ị na-eje ozi, tinye 1 tablespoon mmanụ aṅụ, ọkara ma ọ bụ ihe ọṅụṅụ lemon zuru ezu, jiri nwayọ mee ihe dị ka 200 g nke mkpụrụ osisi apụl ma ọ bụ mkpụrụ osisi ndị ọzọ ma dowe ha n'elu oatmeal. Wụsa elu na 1 tablespoon egosiputa walnuts, almọnd ma ọ bụ obere ego.