Week 1 - Diet & Exercise

Here is exactly what I ate, when I ate it and exactly how much I exercised. I've also included all the recipes for everything and a shopping list is at the end. All of these recipes are made up by me following the diet guidelines I'm following. If you try any of these recipes I hope you enjoy them and give me some feedback! I'm going to try and post photos of various meals for next weeks Diet & Exercise blog.


Week 1 - Monday, 17th May 2010

2 Litres of Water spread out over the day.

Exercise: Walked for 1 hour

Breakfast - Time: 9.30 am

Berry Yoghurt:
200 grams Lite Fruit Yoghurt
100 grams Mixed berries

2 tblspns Flaxseed/Linseed oil


Lunch - Time: 2.30 pm

Ham and Caramelised Onion Salad:
140 grams Ham sliced
145 grams Cucumber, onion, lettuce
Sprinkle Mixed herbs dried
1 tspn Balsamic Vinegar
1 tblspn Olive Oil

Spray a pan with olive oil spray. Fry the onion at a low temperature till soft. Add the vinegar and let fry for a minute more. Chop cucumber and add to lettuce tossed with olive oil and mixed herbs. Add ham slices on top.


Dinner - Time: 7.30 pm

Vegetarian Thin and Crispy Pizza:
2 slices Mountain Bread
75 grams Mozzarella Cheese (lite)
135 grams Capsicum, onion, tomato, black olives x 4
1 tblspns Sunflower Seeds
50 grams Pumpkin Seeds
Splash Tabasco Sauce

Place Mountain bread on baking tray sprayed lightly with olive oil spray to stop it sticking. Chop and sprinkle ingredients onto bread with a very small splash of Tabasco. Don’t make the mistake I did of putting lots of Tabasco… owch. Bake in hot oven till cheese melted and browned and vegetables are still a little crispy. The bread should be crispy and browned.

Baked Apple:
1 Whole Apple
Sprinkle Cinnamon

Place in oven proof dish, sprinkle with cinnamon. Bake in oven on moderate temperature till apple is soft and slightly caramelised.





Week 1 - Tuesday, 18th May 2010

2 Litres of Water spread out over the day.

Exercise: Walked 20 minutes

Breakfast - Time: 10am

Egg and Mushroom Rings:
2 Eggs
110grams Mushrooms chopped roughly
Sprinkle Mixed herbs
Squeeze Lemon

Fry mushrooms in a medium hot pan coated lightly with olive oil spray. Sprinkle herbs and a squeeze of lemon as they are cooking. Add 2 egg rings to the pan. Spray olive oil into the centre of each ring. Crack an egg in each ring slowly and sprinkle with salt and pepper. Turning over when almost cooked. Serve with mushrooms on top of eggs and a wedge of lemon.


Lunch - Time: 3pm

Ham and Bread and Butter Cucumber Sandwich:
130 grams Ham sliced
135 grams Bread and Butter Cucumber
2 slices Rye Burgan Bread


Dinner - Time: 8pm

Tropical Chicken Salad:
140 grams Chicken Breast
145 grams Lettuce, Red Onion
Sprinkle Fresh Mint & Coriander
1 tblspns Sunflower Seeds
50 grams Pumpkin Seeds
160 grams Mango
1 whole Apple
1 tblspn Sesame Seeds
1 tspn Apple Cider Vinegar
1 tblspn Olive Oil
Squeeze Lemon juice

Fry Chicken breast in a pan sprayed with Olive Oil spray till browned and cooked. Chop into bite size strips. Toss lettuce into a large bowl with oils and vinegar. Chop mango into cubes. Peel Apple skin off then continue peeling into thin slices, squeeze lemon onto to stop browning. Cut onion into thin rings. Chop up herbs. Toss all ingredients into bowl with lettuce and mix till combined. Remember to cook more for lunch tomorrow.

1 Can Diet Coke
2 tblspn Flaxseed/Linseed Oil




Week 1 - Wednesday, 19th May 2010

2 Litres of Water spread out over the day.

Exercise: Walked for 1 hour

Breakfast - Time: 10.00 am

Dip Dip Eggs, Asparagus and Toast:
2 whole Eggs soft boiled
110 grams Asparagus (snap off hard ends, about a 1/3 before, peel stawk)
2 slices Rye Burgan Bread
Squeeze Lemon

Cover eggs with water and bring to the boil. I have a little device that goes in the water with the eggs that tells me when they are correctly boiled. Toast bread and cut into soldiers. Put Asparagus in microwave bowl with 1 tablespoon of water. Cover with plastic wrap. Microwave for 2 ½ minutes or until slightly soft.

1 Can Diet Coke

Lunch - Time: 3.30 pm

Tropical Chicken Salad:
130 grams Chicken Breast
135 grams Lettuce, Red Onion
Sprinkle Fresh Mint & Coriander
1 tblspns Sunflower Seeds
50 grams Pumpkin Seeds
160 grams Mango
1 tblspn Sesame Seeds
1 tspn Apple Cider Vinegar
1 tblspn Olive Oil

Bake Chicken breast in a pan till cooked. Chop into bite size strips. Toss lettuce into a large bowl with oils and vinegar. Chop mango and apple into cubes. Cut onion into thin rings. Chop up herbs. Toss all ingredients into bowl with lettuce and mix till combined.

Dinner - Time: 8.30 pm

Beef Rissole with Grilled Zucchini Salad:
140 grams Beef mince
145 grams Zucchini
Sprinkle Parsley
Sprinkle Spring Onions

Mix meat with Spring Onions, mixed herbs and loads of salt and pepper and roll into balls. Refrigerate for ½ hour. Slice in long strips the Zucchini. I used a mandolin. Cover lightly with Olive oil spray, crushed garlic and salt and pepper. Fry Zucchini in a medium hot grill pan (striped pan) pliable. If using a grill pan brown/black lines will appear. Spray pan with Olive oil spray and fry Rissoles flattened a bit. Serve on top of criss crossed Zuchini sprinkled with Parsley and a drizzle of Olive oil. Remember to cook more for lunch tomorrow.

2 tblspn Flaxseed/Linseed Oil
1 Can Diet Coke
1 whole Apple




Week 1 - Thursday, 20th May 2010

2 Litres of Water spread out over the day.

Exercise: Food shopping for 1 hour

Breakfast - Time: 10am

Dip Dip Eggs, Asparagus and Toast:
2 whole Eggs soft boiled
110 grams Asparagus (ends snapped off and peeled half way down)
2 slices Rye Burgan Bread

Cover eggs with water and bring to the boil. I have a little device that goes in the water with the eggs that tells me when they are correctly boiled. Toast bread and cut into soldiers. Put Asparagus in microwave bowl with 1 tablespoon of water. Cover with plastic wrap. Microwave for 2 ½ minutes or until slightly soft.

2 tblspns Flaxseed/Linseed Oil
1 can Diet Coke

Lunch - Time: 3pm

Beef Rissole with Grilled Zucchini Salad:
130 grams Beef mince
135 grams Zucchini
Sprinkle Parsley
Sprinkle Spring Onions

Mix meat with Spring Onions, mixed herbs and loads of salt and pepper and roll into balls. Refrigerate for ½ hour. Slice in long strips the Zucchini. I used a mandolin. Cover lightly with Olive oil spray, crushed garlic and salt and pepper. Fry Zucchini in a medium hot grill pan (striped pan) pliable. If using a grill pan brown/black lines will appear. Spray pan with Olive oil spray and fry Rissoles flattened a bit. Serve on top of criss crossed Zuchini sprinkled with Parsley and a drizzle of Olive oil.

Dinner - Time: 8pm

Chicken Breast on Apple puree and Nut Stuffing:
140 grams Chicken Breast cut into a few thick strips
145 grams Onions & Baby Spinach (a loose handful)
Sml Handful Dried Apricots
1 tblspn Sesame Seeds
1 tblspns Sunflower Seeds
50 grams Pumpkin Seeds
1 whole Apple
Sprinkle Dried Rosemary
1 tspn Balsamic Vinegar
1 tblspn Olive Oil

Peel Apple and chop into chunks. Boil till soft, drain and puree with wizzer. Fry roughly diced Onions and Apricots till soft in pan sprayed with Olive oil spray. Shake over heaps of dried Rosemary. Add all seeds and toast for a minute or two then add the balsamic vinegar. Fry Chicken Breast sprinkled liberally with salt and pepper. Place wash baby spinach leaves around outside of plate, place the Nut Stuffing mix in the centre of this ring. Add the Apple puree on top of stuffing mix. Place Chicken strips on top. Drizzle Olive oil around the plate. Remember to cook more for lunch tomorrow.

1 bottle Diet Ginger Beer




Week 1 - Friday, 21st May 2010

2 Litres of Water spread out over the day.

Exercise: Cleaned house for 6 hours

Breakfast - Time: 11.30 am

Berry Yoghurt:
200 grams Lite Fruit Yoghurt
100 grams Mixed berries

1 can Diet Coke
2 tblspns Flaxseed/Linseed oil


Lunch - Time: 3pm

Chicken Breast on Apple puree and Nut Stuffing:
140 grams Chicken Breast cut into a few thick strips
145 grams Onions & Baby Spinach (a loose handful)
Sml Handful Dried Apricots
1 tblspn Sesame Seeds
1 tblspns Sunflower Seeds
50 grams Pumpkin Seeds
1 whole Apple
Sprinkle Dried Rosemary
1 tspn Balsamic Vinegar
1 tblspn Olive Oil

Peel Apple and chop into chunks. Boil till soft, drain and puree with wizzer. Fry roughly diced Onions and Apricots till soft in pan sprayed with Olive oil spray. Shake over heaps of dried Rosemary. Add all seeds and toast for a minute or two then add the balsamic vinegar. Fry Chicken Breast sprinkled liberally with salt and pepper. Place wash baby spinach leaves around outside of plate, place the Nut Stuffing mix in the centre of this ring. Add the Apple puree on top of stuffing mix. Place Chicken strips on top. Drizzle Olive oil around the plate.

1 bottle Diet Ginger Beer

Dinner - Time: 8pm

Vegetarian Quesadillas and Green Salad:
2 slices Mountain Bread
75 grams Cheese
135 grams Tomato, lettuce

Spray baking tray with Olive Oil spray. Place Mountain bread and sprinkle with cheese, tomato, salt and pepper. Cover with second Mountain bread. Bake in hot oven till bread is browned and cheese melted. Serve topped with handful of lettuce.

1 can Diet Coke
1 bottle Diet Ginger Beer




Week 1 - Saturday, 22nd May 2010

2 Litres of Water spread out over the day.

Exercise: House cleaned for 5 hours

Breakfast - Time: 9am

Berry Yoghurt:
200 grams Lite Fruit Yoghurt
100 grams Mixed berries

1 can Diet Coke
2 tblspns Flaxseed/Linseed oil


Lunch - Time: 2pm

Bean Salad:
75 grams Beans canned
135 grams Cucumber, Red Onion
1 tblspn Sesame Seeds
1 tblspns Sunflower Seeds
50 grams Pumpkin Seeds
Sprinkle Parsley
Sprinkle Cayenne Pepper
1 tspn Apple Cider Vinegar
Squeeze Lemon
1 tblspn Olive Oil
1 whole Apple

Wash beans, toss in bowl with chopped cucumber, onion, apple and seeds. Mix in vinegar, parsley, lemon juice and olive oil. Remember to cook more for lunch tomorrow.


Dinner - Time: 7pm

Spring Rolls:
140 grams Beef mince
145 grams Cabbage, Capsicum Green,
Sprinkle Spring Onion
1 tspn Ginger
1 clove Garlic
2 slices Mountain Bread
1 tblspn Lite Soy Sauce


Slice cabbage, beans and capsicum into long strips and mix with strips of spring onion, crushed ginger, crushed garlic, salt and pepper. Slice Mountain breads in half and place a ¼ of vegetables in the middle of bread. Roll up with ends open. Pin with toothpicks. Spray baking tray with Olive oil and place rolls on. Bake rolls in hot oven till bread is crispy and vegetables a bit soft.




Week 1 - Sunday, 23rd May 2010

2 Litres of Water spread out over the day.

Exercise: Walked on beach for 1 hour

Breakfast - Time: 11.30am

Berry Yoghurt:
200 grams Lite Fruit Yoghurt
100 grams Mixed berries

1 can Diet Coke
2 tblspns Flaxseed/Linseed oil

Lunch - Time: 2pm

Bean Salad:
75 grams Beans canned
135 grams Cucumber, Red Onion
1 tblspn Sesame Seeds
1 tblspns Sunflower Seeds
50 grams Pumpkin Seeds
Sprinkle Parsley
Sprinkle Cayenne Pepper
1 tspn Apple Cider Vinegar
1 tblspn Olive Oil
Squeeze Lemon
1 whole Apple
2 slices Rye Burgan Bread

Wash beans, toss in bowl with chopped cucumber, onion, apple and seeds. Mix in vinegar, parsley, lemon juice and olive oil.


Dinner - Time: 8.00pm

Wombok Chicken Wraps:
140 grams Chicken mince
145 grams 2 x Whole Wombok Cabbage leaves, Red Onion, Green Capsicum
Big Sprinkle Spring Onion
Sprinkle Red Chilli
Lrg Splash Fish Oil
1 clove Garlic
1 tspn Ginger grated
Big Sprinkle Coriander Fresh
Big Sprinkle Mint Fresh
Splash Dark Soy
½ tblspn Lite Soy Sauce for dipping

Fry chicken mince with garlic, ginger, chilli, salt and pepper. Slice thinly onion and capsicum and add to pan. Meanwhile put cabbage leaves in heat proof bowl, boil kettle and pour over cabbage leaves. Leave leaves till pliable, remove from water and drain. Splash in Fish oil and a dash of dark Soy Sauce. Serve Wombok leaves filled with chicken and rolled up like a spring roll.



Week 1 - Shopping List

540 grams Chicken Breast
140 grams Chicken Mince
410 grams Beef Mince
270 grams Ham Sliced
150 grams Mixed Beans (tinned)
6 slices Mountain Bread
8 slices Rye Bread
800 mls Lite Fruit Yoghurt
6 Whole Eggs
800 grams Mixed Berries
2 Whole Mangos
7 Whole Apples
110 grams Mushrooms
1 Whole Wombok Cabbage
1 Long Cucumber
1 Whole Tomato
1 Whole Green Capsicum
2 Whole Onion
1 Bunch Spring Onion
14 tablespoons Flaxseed/Linseed Oil
7 Tablespoons Sesame Seeds
7 Tablespoons Sunflower Seeds
350 grams Pumpkin Seeds
7 Tablespoons Cold Pressed Olive Oil

Extras in the cupboard or garden:
Tabasco Sauce
Apple Cider Vinegar
Balsamic Vinegar
Lite Soy Sauce
Dark Soy Sauce
Mixed Herbs
Ginger
Garlic
Mint
Coriander
Parsley
Red Chilli fresh
Lemons
Cinnamon