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.
Sorry I still haven't got around to taking photos of the dishes. I will do better next week.
Week 2 - Monday, 24th May 2010
2 Litres of Water spread out over the day.
Exercise: Walked 35 minutes, 65 minutes Recumbent exercise bike.
Breakfast - Time: 10.30 am
Cheesy Mushrooms:
65 grams Lite Cheese
110 grams Mushrooms
Fry mushrooms in pan using a little Olive oil spray till browned and softened, season with salt and pepper. Place on plate and cover with cheese and microwave in 30 second lots till cheese is melted.
1 can Diet Coke
2 tblspn Flaxseed/Linseed Oil
100 grams Kiwi Fruit
Lunch - Time: 2.00 pm
Turkey and Salad Sandwich:
130 grams Turkey sliced
135 grams Cucumber, Lettuce, Tomato
2 slices Rye Burgan Bread
1 tspn Cranberry Jelly
Medium Trim milk caramel latte
Dinner - Time: 7.45 pm
Sang Choy Bow:
140 grams Pork Mince
145 grams Red Onion, Bamboo Shoots, Water Chestnuts, 2 large lettuce leaves
1 tspn Grated Ginger
1 clove Garlic
Sprinkle Chilli flakes
½ tblspn Dark Soy Sauce
½ tblspn Oyster Sauce
Sprinkle Spring Onions
1 tblspn Sesame Seeds
1 tblspn Sunflower Seeds
50 grams Pumpkin Seeds
1 tblspn Olive Oil
Fry pork, onions, chestnuts, ginger, garlic and chilli together till meat is cooked. Add sauces, dash of water, sprouts, spring onions and salt and pepper to taste. Place meat into lettuce leaves and drizzle with Olive oil. Be careful as it drips everywhere. Remember to make more for dinner tomorrow.
1 whole Apple
Week 2 - Tuesday, 25th May 2010
2 Litres of Water spread out over the day.
Exercise: Walk 2 hours
Breakfast - Time: 9.30am
Fruit Yoghurt:
200 grams Lite Fruit Yoghurt
100 grams Kiwi Fruit
2 tblspn Flaxseed/Linseed Oil
1 can Diet Coke
Lunch - Time: 2.30pm
Vegetarian Thin and Crispy Pizza:
2 slices Mountain Bread
75 grams Mozzarella Cheese (lite)
135 grams Capsicum, Red onion, tomato, black olives x 4
Sprinkle Chilli Flakes
Place Mountain bread on baking tray sprayed lightly with olive oil spray to stop it sticking. Chop and place ingredients onto bread with a very small sprinkle of Chilli flakes. Bake in hot oven till cheese melted and browned and vegetables are still a little crispy. The bread should be crispy and browned.
Dinner - Time: 7.30pm
Sang Choy Bow:
140 grams Pork Mince
145 grams Red Onion, Bamboo Shoots, Water Chestnuts, 2 large lettuce leaves
1 tspn Grated Ginger
1 clove Garlic
Sprinkle Chilli flakes
½ tblspn Dark Soy Sauce
½ tblspn Oyster Sauce
Sprinkle Spring Onions
1 tblspn Sesame Seeds
1 tblspn Sunflower Seeds
50 grams Pumpkin Seeds
1 tblspn Olive Oil
Fry pork, onions, chestnuts, ginger, garlic and chilli together till meat is cooked. Add sauces, dash of water, sprouts, spring onions and salt and pepper to taste. Place meat into lettuce leaves and drizzle with Olive oil. Be careful as it drips everywhere.
1 Whole Apple
Week 2 - Wednesday, 26th May 2010
2 Litres of Water spread out over the day.
Exercise: 1 hour walking
Breakfast - Time: 10.30 am
Cheesy Asparagus:
65 grams Lite Cheese
110 grams Asparagus (snap off hard ends, peeled from half way down before weighing)
Put Asparagus in microwave bowl with 1 tablespoon of water. Cover with plastic wrap. microwave for 2 ½ minutes or until slightly soft. Drain the water and cover with cheese and microwave in 30 second lots till cheese is melted.
1 can Diet Coke
Lunch - Time: 3.30 pm
Ham, Cucumber and Pickle Sandwich:
130 grams Ham sliced
135 grams Cucumber, Pickle
2 slices Rye Burgan Bread
Dinner - Time: 8.30 pm
Steak with Mango Salsa and Cauliflower mash:
140 grams Beef Steak
145 grams Cauliflower, Red Onion
160 grams Mango
Sprinkle Fresh Coriander
Sprinkle Fresh Mint
1 clove Garlic
1 tblspn Olive Oil
1 tspn Apple Cider Vinegar
Squeeze Lemon Juice
Put Cauliflower in covered bowl in microwave for a few minutes till soft. Mash well with a fork and season to taste. Meanwhile toast Pumpkin and Sunflower seeds in hot pan till crispy and browned. Season Steak really well and fry in hot pan sprayed with Olive oil spray with a roughly chopped garlic clove. Chop Mango and Onion into small chunks and mix in fresh herbs, vinegar, lemon juice, olive oil and all seeds. Serve Steak on bed of mash and topped with salsa.
2 tblspn Flaxseed/Linseed Oil
1 whole Apple
1 tspn Soy Sauce
1 tblspn Sesame Seeds
1 tblspn Sunflower Seeds
50 grams Pumpkin Seeds
Fry seeds till toasted and add Soy Sauce.
Week 2 - Thursday, 27th May 2010
2 Litres of Water spread out over the day.
Exercise: Walk 1 hour
Breakfast - Time: 9am
Soft boiled Eggs and Fried Mushrooms:
2 whole Eggs soft boiled
110 grams Mushrooms
Sprinkle Mixed herbs
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. Fry mushrooms and herbs in pan using a little Olive oil spray till browned and softened, season with salt and pepper.
1 Medium Trim Caramel Latte
Lunch - Time: 2pm
Steak with Mango Salsa and Cauliflower mash:
130 grams Beef Steak
135 grams Cauliflower, Red Onion
160 grams Mango
Sprinkle Fresh Coriander
Sprinkle Fresh Mint
1 clove Garlic
1 tblspn Olive Oil
1 tspn Apple Cider Vinegar
Squeeze Lemon Juice
Put Cauliflower in covered bowl in microwave for a few minutes till soft. Mash well with a fork and season to taste. Meanwhile toast Pumpkin and Sunflower seeds in hot pan till crispy and browned. Season Steak really well and fry in hot pan sprayed with Olive oil spray with a roughly chopped garlic clove. Chop Mango and Onion into small chunks and mix in fresh herbs, vinegar, lemon juice, olive oil and all seeds. Serve Steak on bed of mash and topped with salsa.
Dinner - Time: 7pm
Tandoori Chicken Pie:
140 grams Chicken Breast
145 grams Baby spinach leaves, Green Capsicum, Onion, Cucumber
½ tblspn Tandoori Paste
1 tblspn Lite Natural Yoghurt
1/2 slice Low Fat Frozen Pastry
1 tblspn Mango Chutney
Fry Chicken breast with finely chopped capsicum and onion in pan sprayed with Olive oil spray till cooked. Add tandoori paste and yoghurt and cook for 1 minute. I use a pie maker but if you don’t have one just fill the pastry with the chicken and bake till brown. Serve with baby spinach and cucumber salad. Remember to cook extra chicken for lunch tomorrow.
1 can Diet Coke
2 tblspn Flaxseed/Linseed Oil
1 serve Daily seeds toasted with Soy Sauce – see blog Interesting ways with seeds
Week 2 - Friday, 28th May 2010
2 Litres of Water spread out over the day.
Exercise: 2 hours walking
Breakfast - Time: 10 am
Fruit Yoghurt:
200 grams Lite Fruit Yoghurt
100 grams Kiwi Fruit
2 tblspns Flaxseed/Linseed oil
1 Medium Trim Caramel Latte
Lunch - Time: 5pm
Tandoori Chicken Salad:
130 grams Chicken Breast
60 grams Onion, Green Capsicum
1 tblspn Lite Natural Yoghurt
Was really busy today so just ate the meat I cooked the night before.
Dinner - Time: 7pm
Steak and Caramelised Onion Sandwich:
140 grams Beef Steak
145 grams Red Onion, Baby Spinach Leaves
1 tblspn Olive Oil
1 tspn Balsamic Vinegar
2 slices Rye Burgan Bread
Fry Onion in medium hot pan sprayed with Olive Oil spray. Add Balsamic Vinegar and continue to fry till onions are really soft, you might need to add a splash of water to stop it sticking. Season Steak really well and fry in hot pan sprayed with Olive oil spray. Toast bread.
1 whole Apple
1 can Sprite Zero
1 slice Honey Seed Bar – see blog about interesting ways with seeds
Week 2 - Saturday, 29th May 2010
2 Litres of Water spread out over the day.
Exercise: 45 minutes walking
Breakfast - Time: 1.30pm
Spinach Frittatas:
2 Whole Eggs
110 grams Spinach (frozen)
Whisk eggs with some salt and pepper. Pour into two holes of a muffin tray sprayed with Olive oil spray. Add spinach and bake in moderate oven till eggs are set. Serve sprinkled with a touch of grated parmesan.
1 can Sprite Zero
Lunch - Time: 2.35pm
1 Medium Trim Latte
Ended up eating breakfast so late that decided to skip lunch and eat twice as much at early dinner.
Dinner - Time: 6pm
Taco Wraps:
270 grams Mince Beef
275 grams Onion, Tomato, Lettuce
Sprinkle Taco Seasoning with some water
2 slices Mountain Bread
1 tblspn Olive Oil
1 tblspn Taco Sauce
Fry mince and onion in hot pan sprayed with Olive Oil Spray. Toss tomato and lettuce in olive oil. Add cooked mince to Mountain bread with tomato and lettuce and wrap up.
2 tblspns Flaxseed/Linseed oil
1 whole Apple
1 slice Honey Seed Bar – see blog about interesting ways with seeds
Week 2 - Sunday, 30th May 2010
2 Litres of Water spread out over the day.
Exercise: Walked for 1.5 hour
Breakfast - Time: 11.30am
Spinach Frittatas:
2 Whole Eggs
110 grams Spinach (frozen)
Whisk eggs with some salt and pepper. Pour into two holes of a muffin tray sprayed with Olive oil spray. Add spinach and bake in moderate oven till eggs are set. Serve sprinkled with a touch of grated parmesan.
2 tblspns Flaxseed/Linseed oil
Lunch - Time: 12 noon
Chicken and Vegetable Pies:
1 slice Low fat pastry
130 grams Chicken
135 grams Carrot, Leek, Frozen Peas
Dash Low fat cream
Dash Chicken Stock
Big sprinkle Dried Tarragon
Brown chicken and set aside. Cook sliced leek will soft. Add chicken stock, cream and vegetables. Make sure the chicken mixture is well cooked. Season with salt and pepper. I have a pie machine but you could use a large muffin tray and cut out circles in the pastry for pie top and bottom. Make sure the bottom circle is larger than to top circle.
1 medium Trim Latte
Dinner - Time: 7pm
Take away… Thai Beef, Chilli, Basil and Vegetable stir fry - no rice
1 whole Apple
1 slice Honey Seed Bar – see blog about interesting ways with seeds
Week 2 - Shopping List
400 grams Chicken Breast
280 grams Pork Mince
270 grams Beef Mince
410 grams Beef Steak
130 grams Ham Sliced
130 grams Turkey Sliced
4 slices Mountain Bread
6 slices Rye Bread
200 mls Yoghurt – Low Fat Fruit
250 mls Yoghurt – Low Fat plain
205 grams Low Fat Cheese – mix mozzarella and tasty
6 Whole Eggs
300 grams Kiwi Fruit
320 grams Mangos
220 grams Mushrooms
1 Long Cucumber
2 Whole Tomato
2 Whole Green Capsicum
3 Whole Red Onion
1 Whole Carrot
1 Whole Leek
Handful Frozen Peas
1 Whole Iceburg Lettuce
Bags Baby Spinach Leaves
Handful Frozen Spinach
½ Whole Cauliflower
110 grams Asparagus
½ Bunch Spring Onion
1 Tin Bamboo Shoots
1 Tin Water Chestnuts
7 Whole Apples
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:
Apple Cider Vinegar
Balsamic Vinegar
Mixed Herbs
Chilli Flakes
Ginger
Garlic
Mint
Coriander
Lemons
Cranberry Jelly
Dried Tarragon
Mango Chutney
Tandoori Paste
Pickles
Oyster Sauce
Dark Soy Sauce
Lite Soy Sauce
Black Olives
Parmesan Cheese – grated fine
Taco Seasoning
Taco Sauce
Low Fat Cream
Chicken Stock
Low fat pastry
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