BF: two hard boiled eggs (12g protein, 180 cal)

S: yogurt cup with granola and honey roasted almonds (20g protein, 400 cal)

L: tuna salad with pine nuts, olives, chickpeas, tofu (30g protein, 500 cal)

S: honey roasted almonds (6g protein, 200 cal)

PW: 4EverFit Orange Protein Shake (22g protein, 150 cal)

D: bak kut teh and a couple sticks of satay (20g protein, 400 cal)

Protein-wise, it’s an awesome day. Caloric-wise, it is the devil’s armpit. It is commonly said that not all calories are made equal so we’ll see. I should not have had that yogurt. Blasted 11am hunger pangs!

 Tuesday

BF: two hard boiled eggs and black coffee (12g protein, 190 cal)

S: honey roasted almonds (3g protein, 150 cal)

L:  Fresh+ Salad – tuna x 2 portions, sunflower seeds, chickpeas, tofu and red & green peppers (30g protein, 500 cal)

S: 8oz Iced Lemon Tea with less sugar (0g protein, 120 cal)

S: honey roasted almonds (3g protein, 150 cal)

D: steamed fish with a side of crispy pork chops (25, 500 cal)

Wednesday

BF: two hard boiled eggs

S: -

L: chicken quarter and 4 pcs of pork ribs with steamed vegetables (30g protein, 500 cal)

S: -

D: steamed fish

Thursday

BF: scrambled eggs with bacon (15g, 300 cal)

S: black coffee

L: -

S: tuna salad with broccoli, tofu, kidney beans and black olives (30g, 500 cal)

D: chicken with carrots and a third piece of corn in soup (20g, 400 cal)

S: pork chops with salsa and two squares of Ritter Sport (15g, 400 cal)

Status: This is a great example of not being great with eating on time. I used to skip breakfast regularly and eat well into the night though not terribly unhealthy and not a lot either.

Friday

BF: two eggs sunny side up with half a can of pan-fried tuna with chilli slices (20g, 350cal)

S:

L:

S:

D:

BF: two hard boiled eggs, 100g of pork loin (450cal, 32g protein)

S: a handful of nuts and a black coffee with 1 packet of splenda (100 cal, 6g protein)

L: stir fry french beans with 150g of lean pork (350 cal, 30g of protein)

PW: Champion Nutrition in Cookies N Cream ( ?cal, 48g of protein) —-> this was SOOO good in terms of texture. almost milk shake material. abit too far on the sucralose end but again, that’s just my delicate buds

TUESDAY

BF: two hard boiled eggs (200 cal, 12g protein)

S: chicken caesar salad (350 cal, 20g protein)

L: two pcs of chicken (350 cal, 40g protein)

S: handful of nuts (100 cal, 12g protein

D:

WEDNESDAY

BF: two hard boiled eggs and black coffee (200 cal, 12g protein)

S: yogurt cup with granola and honey (300 cal, 18g of protein)

L: chicken caesar salad (350 cal, 20g protein)

S: salmon & mozarella salad (400 cal,18g protein)

D: pork rib soup ( 250 cal, 20g protein)

THURSDAY

BF: two hard boiled eggs and black coffee (200 cal, 12g protein)

S: Almonds & Sunflower Seeds (100 cal, 6g protein)

L: 200g of chicken/pork with tositos salsa (400 cal, 40g protein)

S: a handful of almonds, wetface organic lollipop (120 cal, 6g protein)

D:

MONDAY

BF: two hard boiled eggs (200 cal, 12g protein)

S: 100g of minced beef patty with tositos salsa ( 330 cal, 24g protein)

L: two lean pork chops with tositos salsa (550 cal, 32g protein)

S: -

D: 100g of steamed salmon, 3/4 cup durian (450 cal, 25g protein)

Status: It is an absolute challenge to say no to durian. I gave in.

TUESDAY

BF: two hard boiled eggs (200 cal, 12g protein)

S: -

L: smoked salmon with mozzarella salad in pesto salad (350 cal, 18g of protein)

S1: two pork chops with zero calorie mustard (530 cal, 32g protein)

S2: 80g of minced pork meatball

D: chicken soup with 1/3 corn, carrots

S: 1/2 cup of peanuts (200 cal)

Status: -

WEDNESDAY

BF: two hard boiled eggs (200 cal, 12g of protein)

S: -

L: chicken breast with marinara sauce (450 cal, 60g protein)

S: Mango Smoothie made from Oikos Yogurt, Skim Milk, Blended Mango and Ice (300 cal, 22g protein)

Status: It was a busy day at work and I did not get a chance to head down to grab my usual "dinner" so, I chose to do without.

THURSDAY

BF: two egg scramble with low sodium bacon and button mushrooms (300 cal, 15g protein)

S: 120g of pork chop (250 cal, 21g protein)

L: chicken caesar salad (350cal, 22g protein)

S: 30g of pork (60cal,5g protein)

PW: 1 ON Protein shake in Orange Cream (120 cal, 24g protein)

D: half a steamed seabream and a side of brocolli (350 cal,18g protein)

Status: Instead of consuming meat at breakfast, I have reverted to eating eggs mostly. I wonder if this is the cause for a less than spectacular weight loss this week. Next week, I include meat in my diet more consistently.

FRIDAY

BF:

S:

L:

S: 100g of pork chop

D: 200g of rib fillet, asparagus & beans, 3 glasses of red wine

Status:
 

SATURDAY

BF: -

S: ON Protein Shake in Cookies n Cream (120cal, 24g protein)

L: 100g of salmon, 80g of octopus, miso soup, cucumber in soy with sesame seeds

S:

D:

Status:

SUNDAY

BF: two bananas

S: -

L: 100g of chicken breast, 50g of char siew

S: blueberries,

D: spinach salad, pork chop with green beans, a couple cubes of yellow watermelon

Status:

Today’s lunch of the day: Smoked salmon with mozzarella salad and pesto dressing. Lip-smackingly delicious!

As AW says, I have to look forward and not back. Still stings like a mutha though to know that I singlehandedly sabotaged myself.

New protein review here!

BF: 200g of lean pork chop (500 cal, 42g of protein)

S: two hard boiled eggs (200 cal, 12g of protein)

L: MOS Natsumi Double Patties (350cal, 25g of protein)

S: 16 almonds (112 calories, 4.8g of protein)

PW: ON protein shake in Chocolate Malt (120cal, 24g of protein)

D: pork rib soup (350 cal, 21g of protein)

Status: Awesome day. Without trying, my breakfast was the heaviest meal of the day.

TUESDAY

BF: 100g of lean pork patty with zero calorie mustard and two hard boiled eggs (515 cal, 27g of protein)

S: 80g of lean pork patty (252 cal, 21.8g of protein)

L: 30g tandoori pork ribs, 100g beef flank, 100g of minced beef balls (632 cal, 52g of protein)

S: -

D: ossubucco (veal shank) with marinara sauce, half a small tiramisu (600 calories, 20g of protein)

Status: Birthday season has descended upon us.It is a challenge to say no to dessert! Bah!

WEDNESDAY

BF: two hard boiled eggs (200 cals, 12g of protein)

S: -

L: MOS Natsumi Burger (362cal, 25g of protein)

S: -

D: 150g of lean chicken breast with marinara sauce made from stewed peppers and tomatoes, pork soup (450 cal,35g of protein)

Status: not bad, but not enough calories.

THURSDAY

BF: yogurt cup with granola and honey (300 cal, 18g of protein)

S: grilled chicken with marinara sauce (200 cal, 21g of protein)

L: chicken caesar salad (400 cal, 21g of protein)

S: -

D: half a steamed seabream and a side of brocolli (350 cal,18g of protein)

Status: caloric-wise, i am not doing great. i really need to remember to bring my snacks to the office. grr.

FRIDAY

BF: two hard boiled eggs (200 cal, 12g of protein)

S: 100g of beef meatballs (300 cal, 21g of protein)

L: smoked salmon with mozzarella salad in pesto salad (350 cal, 18g of protein)

S: 150g of steamed salmon with spice mix

D: half a steamed seabream (320 cal,18g of protein)

Status:

SATURDAY

BF:ON Protein in Extreme Milk Chocolate (120 cal, 24g protein)

S: Two egg omelette with half a piece of bacon and sliced chilli (250 cal, 12g protein)

L: IKEA meatballs (x10pcs),chicken wing

S:

D: pork curry with 2 tbsps of rice

Status:

SUNDAY

BF: a can of tuna with a scrambled egg

L: two egg scramble with half a can of button mushrooms

S: 200g of raw salmon, 100g of octopus and four squares of dark chocolate

D: 300g of tofu, 150g of minced pork, an apple, 4 lycees

Status: