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TASK:

Write an activity plan for a weekend day without any screens (mobile phone, computer, playstation, tablet., TV...). Think of at least 6 activities you can do in the morning, afternoon and evening. It must have two healthy meals as well. Include some advice/recommendations and explain why you should follow them

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8:30 - Waking up

12:30 - Having Lunch

8:00 p.m.- Having Dinner

9:30 p.m.-going to bed

Done by...

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9:30 - Waking up

10:00 - Having Breakfast (2 pieces of toast + a piece of fruit + yogurt)

10:30 - Make the bed

11:00 - Study and do homework

12:30 - Having Lunch (rice with scrambled eggs + salad + a piece of fruit)

14:00 - Wash the dishes

14:30 - Change clothes

15:00 - Go for a walk

17:30 - Having a snack (fruit)

18:00 - Take a shower

18:50 - Study

20:00 - Having Dinner

21:30 - Read a book

22:30 - Going to sleep

Done by Laura

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I wake up at 8:30 am, have breakfast, pack my game bag, make lunch, and put on my equipment.

Then at noon, I have lunch, wash the dishes, eat some fruit and then go to the game. After the game, I go home, shower, have a snack and play uno with my family.

After that, I eat a little more until dinner is ready. Later, I go back to playing games with my family; I help my mom make dinner. I have dinner, wash the dishes, read a magazine, and then go to sleep.

Breakfast:bread with butter and milk, oatmeal with yogurt.

Lunch:white rice with chicken and cucumber salad.

snack: corn and salt crackers and oatmeal cookies.

Dinner: steak with white rice and beans. For dessert, a fruit portion (apple).

By: Gnaling djoco n°9 9B

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I start my day by waking up at 9.Then, I will brush my teeth and wash my face. At 9:30, I have eggs and a piece of bread for breakfast. After that, I study maths and physics for about 2 hours. Then, I go for a quick walk until 13:30. When I'm done, I prepare fish and vegetables for lunch.

In the afternoon, I usually take a 2:30-hour nap to recharge my energy for the rest of the day. At 5 p.m. I usually go to the club because we will have a football game. The game ends and I head home for dinner. After eating some meatballs with rice, I take a shower and then read a book for 45 minutes. Later I go to bed at ....

done by xavier carreira

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9:30-Wake up

10:00-Have Breakfast(bread with eggs)

10:40- Dress to go to the gym

10:50 -Go on foot to the gym

11:15-12:50- Work out at the gym

12:55- Go home on foot

13:20-Take a shower

13:40-Make lunch( chicken steak, rice and salad)

14:30-Go for walk

17:30- Dress to go to the beach

18:00-Go to the beach

20:30-Have dinner(Salmon and egg)

21:40-Wash the dishes

22:00-Play games with the family

23:00-Sleep

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8:30 - Waking up

go jogging with my dad near home

drink water when I get home

have a delicious breakfast

study for the week

12:30 p.m - Having Lunch

helping my dad with lunch, which is grilled fish with potatoes and salad

drink lots of water

get ready for the volleyball game

play in the volleyball game

take a quick shower

have a little snack

friends come over to play board games

have dinner, a big salad with tuna, lettuce, tomatoes, nuts and sliced apple

catching up on things with my dad

9:30 p.m. - Going to bed

getting ready to sleep

pet my orange cat

read

go to sleep

I follow this whole routine to keep me healthy and my mind clear

You should try it

Done by

Mariana Nunes

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9:30-wake up

Eat a healthy breakfast (scrambled eggs, milk with a little coffee, some bread and a piece of fruit). 10:30- go to the gym (for about an hour)

Noon- Eat a healthy lunch (chicken and rice) After lunch- Read for around 30 minutes

Walk my dog for 15 minutes.

Go for a walk for 1 hour and 30 minutes at the park with my family

17:00-Another reading session

Study for 2 hours.

A late afternoon walk with my dog

Play football with my dad

Eat dinner (fish and eggs)

Read until 10:00pm.

Go to sleep at 10:30pm.

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Healthy day plan by Bernardo and Gabriel 

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Healthy day plan by Bernardo and Gabriel 

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We wake up at 8:30 and we have breakfast ( natural yogurt and fitness cereals ).

Then at 9:00 am we leave home to play football.

We come back at noon to have a shower, and then we have lunch at 12:30.

At 14:00 we go to the gym for two hours.

At 17:00 we arrive home because, after the gym, we go shopping.

Then we study for two hours, and later we read for one hour till 20:00.

We have dinner at home ( chicken with rice and salad).

After dinner, we take a shower and then we play Monopoly till 10:00 pm.

After that, because it is a tiring day, we go to bed.

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I wake up at nine and have breakfast  (egg and oatmeal ).At 9:30, I take a walk, get home, take a shower, and have lunch, which consists of beans with rice and tomato salad.  After lunch, I ride the bike, come back home and have some toast.  At the end of the day, I go to Seixal for boxing training. I come back home, have grilled meat with rice and tomato salad and go to bed at 10:30 pm.

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I wake up at nine and have breakfast  (egg and oatmeal ).At 9:30, I take a walk, get home, take a shower, and have lunch, which consists of beans with rice and tomato salad.  After lunch, I ride the bike, come back home and have some toast.  At the end of the day, I go to Seixal for boxing training. I come back home, have grilled meat with rice and tomato salad and go to bed at 10:30 pm.

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On Saturday, we wake up at 9:00, and have breakfast; we eat eggs and drink milk with whey protein with banana and oats.

Then we go to the gym at 11:30 and stay there until 1:30.

We go home and have lunch (chicken steak with rice, beans and salad)

We study until 5 pm and have a snack (yoghurt with oats and fruit), then go with the dog for a walk until 6:30 pm.

We have dinner at 8 pm and go to sleep at 9:30 pm.

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Done by Matilde and Carina.

We wake up at 8 AM, so we can get up slowly and organize our room.

Then, Carina and I eat breakfast. We have toasted bread with avocado and olive oil.

Around 9 AM we clean the kitchen and feed our pets. (Give food and water to our two cats and one bird)

At 10 AM, we clean a little bit around the house and then get dressed.

At midday, we walk to our math tutoring and come back around 1:40 PM.

Lunch is at 2 PM. We eat chicken steaks with rice and salad. Then at 3 PM Carina and I go for a walk in the park.

At 4 PM we need to be back home to go to church and then we will have catechesis until 6 PM.

When we get back home, we have some snacks like sandwiches and natural orange juice.

Around 8 PM, we both draw in our sketchbook before we have dinner. Dinner usually is grilled fish with boiled potatoes.

After dinner, we take a shower and then read until we fall asleep around 10 PM

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I wake at 10:30 a.m. and take a shower

At 11 a.m I have breakfast (omelette and 1 cup of milk)

After that, I clean my bedroom

At 1 p.m., I have lunch (grilled chicken + rice and salad)

At 15:30, I go to the gym for 1:30 (alone)

When I go home I take another shower and read a book.

Then I study Portuguese.

At 8 p.m. I have dinner (fish with boiled egg and rice)

After dinner, I help my mom wash the dishes

To have fun I play cards with my parents.

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8:30 - waking up

• Have breakfast, some bread with butter and tea

• Read a book in my back yard

• Play with my younger sister

• Help my dad make lunch, it will probably be a French dish called " quiche" with salad

12:30 - having lunch

• Walk to the park to go and meet my dad's friend and her two sons

• Go play some games with them, like football and hide and seek

• Walk to her house to have dinner

8:00 p.m. - having dinner

• Play board games with everyone

• Walk home

• Have a shower

9:30 p.m. - going to bed

Done by Rita Tourais

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I wake up at 9 in the morning. I brush my teeth and then around 9:50/10:00 I have breakfast, which is a passion fruit yoghurt with 3 scrambled eggs ( I remove 2 yolks and leave only one yolk, that is, one yolk and three whites). Later, at 1:00 p.m., it's lunchtime. For lunch, I have 100g of white rice, grilled chicken breast and salad. After lunch, I rest and take a shower and get ready for the gym. At 3 p.m. I get there and work out. Around 5:00 p.m. I take a shower in the gym and take the bus home. I get home at 6:00 p.m. I unpack the gym bag and prepare dinner, which is pork chop, 100g of rice, and lettuce salad with quail eggs. Before eating, I take my creatine, and then I have dinner. I put on my pyjamas and go to sleep at 22:00.

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At 9 a.m. I wake up and about a quarter past nine, I have breakfast. I have a toast with butter, an apple and a glass of milk.

At 10 a.m. I take a shower, brush my teeth and get dressed.

For the rest of the morning, I clean my bedroom and my bathroom.

I have lunch at 1 p.m. and it is steak with rice and salad. For dessert, I eat some fruit.

In the afternoon my mother and I go grocery shopping.

When I get home I have a snack. Yoghurt with banana is a nice option.

At 8 p.m I have a family dinner at my grandparents’ house. We have salmon with some vegetables. After that, we go back home and at 10 p.m. I should be asleep.

Eva Andrade

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8:30- wake up

9:00-breakfast(eggs with bread)

9:30-shower

10- A friend comes and picks me up to the basketball game

10:30- arrive at the game venue

13:00-game finishes and take a shower there

13:30-arrive home and eat lunch (fish with potatoes)

14:00-sleep for a bit

15:00-wake up and study

15:45- go for a walk with my dog

16:15- arrive home and play basketball with my friends

18:45-arrive home

19:00-pick up some weights and work out

20:0- take a shower

20:45-eat dinner(steak with pasta)

21:30- read a book

22:00- go to sleep

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I wake up at 8 am, take a shower and then I brush my teeth. I have breakfast at 8:10, which is eggs, toast and tea. After that, I meet my friends to go to Lisbon. At 8:30 we take the train to meet other friends and then go for a walk in the streets of Lisbon around Marquês do Pombal. After that, we have lunch at the UBBO shopping centre.

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A heathly day plan Saturday (Hadassa Martins and Rafaela Souza)

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A heathly day plan Saturday (Hadassa Martins and Rafaela Souza)

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• Wake up (10:00)

• Wash my teeth (10:20)

• Have breakfast (10:40)

• Make a light lunch (10:55)

• Help with kitchen things (11:30)

• Have lunch and wash dishes (12:40)

• Clean the kitchen (13:40)

• Take a shower (14:10)

•Afternoon rest (14:40)

• Wake up (16:30)

• Wash my teeth (16:35)

• Go to the gym (17:10)

• Go to the supermarket (19:30)

• Arrive home (19:50)

• Take a shower (20:00)

• Make dinner: rice, potatoes, and breaded meat with salad (20:30)

• Wash my teeth (21:30)

• Read a book (21:40)

• Sleep (22:30

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8:30 AM – Wake Up & Get Ready
We’ll freshen up, make my bed, and get dressed for the day.

9:00 AM – Breakfast & Family Time (Healthy options: Oatmeal, eggs, whole-grain toast, fruit, yoghurt, or a smoothie.)
We’ll sit down with my family and enjoy a nice meal together.

9:30 AM – Go for a Walk or Exercise
We’ll step outside for some fresh air, stretch, or do a quick workout.

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Healthy screen-free day (Guilherme Silva)

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Healthy screen-free day (Guilherme Silva)

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I wake up at 9:15 and I take a shower; then I have breakfast, which is toast with milk.

At 10:30, I go for a walk until lunch.

At 1:00 pm I have lunch, chicken with rice and salad and drink water.

I rest until game time.

At 4:00 pm I go to the futsal game.

Then, I leave the game at 6:00 pm and go for a snack of bread and egg.

I have dinner at 8:30 pm at a restaurant called Vitaminas and I eat carrot soup and a tuna salad.

I do some shopping and then I get home at 10 pm and go to sleep.

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7:30 - wake up

7:40 - dressing and brushing teeth

8:00 - have breakfast (2 eggs, 1 loaf of bread,1 banana and a yoghurt)

9:00 - train (tactical schemes)

10:30- have a bath and walk home

11:00 - make lunch

12h00 - have lunch (steaks with rice and salad)

13:00 - rest a little on the sofa

14:00 - play pool and cards with my friends

15:30 - read a book and eat toast and natural juice

16:15 - get ready for the game against Sporting

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At 9:00 I wake up and eat a banana with milk for breakfast

At 10:00 I get dressed and go to the gym.

At 12:30 I take a shower in the gym

At 1:00p.m I get back home and eat chicken with pasta and scrambled eggs for lunch.

At 2:00 p.m I take a nap

At 3:00 p.m. I wake up and go to the park with my friends.

At 6:30 I get back home and go walk my dog, Benji.

At 8:00 I eat fish and chips for dinner.

At 9:00, I read five pages of the book 'Uma Aventura'.

At 9:30 I brush my teeth

At 9:45 I go to sleep

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• I wake up at 8:00

• I take a shower at 8:15

• I have breakfast at 8:45. I make scrambled eggs.

• After eating, I get ready for the game

• I go to the bus stop at 9:00

• I catch the bus at 9:07

• I arrive at the sports venue at 9:40

• From 10:00 to 12:30, I am at the game

• Later, I take a shower, catch the bus at 13:12 and arrive home at 14:10

• When I get home, I buy a grilled steak with white rice and lettuce and tomato salad and drink a lemonade.

• Then, I put the dishwasher on.

• Around 15:30, I catch the bus for a training session at the sports centre.

• I arrive there at 16:00

• I stay there until 22:00 and catch the bus at 22:02

•I arrive home at 22:30.

•I take a shower.

•I have dinner: black beans, white rice, pork chop, and a salad.

•Then I study until 00:00 and go to sleep.