BF: 120g of lean chicken fillet, 2 eggs (est. 340 cal, 38g of protein)

S: a handful of nuts (est. 100 cal, 6g of protein)

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

S: 30g chicken breast,  80g of lean pork (est. 200 cal, 21g of protein)

D: chilli crab and a single mantou (est. 550 cal, 16g of protein)

Status: there was leftover crab from my birthday dinner. not proud of it but, i didn’t want to waste a good claw *slurps*

TUESDAY

BF: 100g of chicken fillet and 2 hard boiled eggs (est. 340 cal, 38g of protein)

S: a handful of nuts – macadamia, hazelnut, almonds (est. 100, 6g of protein)

L: 150g of beef and mixed greens salad (est. 350 cal, 30g of protein)

S: 30g chicken fillet (est. 100 cal, 6g of protein)

D: a Paulaner Maibock 0.3l, a Paulaner Salvator 0.3l, half a brezn, three schnapps, 3 squares of fladen (whole wheat pizza), 2 pork sausages, a slice of dark chocolate cake (est. 1500 calories, ?g of protein and a crap load of carbs)

Status: It was a work celebrations for my 30th and I did not have cake on my actual  birthday so, this was it.

WEDNESDAY

BF: Yogurt cup with granola and honey (est. 300 cal, ?g of protein)

S: a handful of nuts – macadamia, hazelnut, almonds (est. 100, 6g of protein)

L: chicken caesar salad (est. 350, 20g of protein)

S: a handful of nuts – macadamia, hazelnut, almonds and a cup of green tea (est. 100, 6g of protein)

D: brazallian meat buffet plus three slices of roasted pineapple, 12oz sunrise blended (est. 700 cal, 86g of protein)

Status: I didn’t want a coffee at The Coffee Bean & Tea Leaf while waiting for SM so I ordered a sunrise which is about 150 cals for the 12oz.

THURSDAY

BF: -

S: a black coffee (30 cal, 0g of protein)

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

S: a handful of nuts – macadamia, hazelnut, almonds and a cup of green tea (est. 100cal, 6g of protein)

D: tofu with 200g of lean minced pork (560 cal, 75g of protein)

Status:  Spent half the day mindlessly working. Proof that I cannot eat healthy and clean without any planning. That really sucks.

FRIDAY

BF: lean pork patty and two eggs (450 cal, 26g of protein)

S: a handful of nuts – macadamia, hazelnut, almonds and a cup of green tea (est. 100cal, 6g of protein)

L: 250g of roasted chicken and a cup of sugar cane juice (600 cal, 75g of protein)

S: -

D: pork rib soup (400 cals, 30g of protein)

Status: -

SATURDAY

BF: wanton noodles (?cal, ?g of protein)

S: 4 mangosteens (65cal, 1g of protein)

L: a bowl of mushroom soup, and a pork chop

S: -

D: dry chicken curry, bean sprouts, hot plate tofu (est.?)

Status: -

SUNDAY

BF: kway chap (est. ?, ?g of protein)

S: pan fried tuna patty with two sunny side up eggs and a dash of zero calorie mustard (est.350 cal,  36g of protein)

L: spaghetti meat sauce made from 120g of beef, garlic, stewed tomatoes, tomato puree  (est. 550 cal, 36g of protein)

S: 4 mangosteens (65cal, 1g of protein)

D: black sauce chicken wing, french beans and sliced tempeh, four squares of chocolate with hazelnut (est. 600 cal, 31g of protein)

Status: not that bad for a weekend meal save for the crappy breakfast and four squares of chocolate :P

MONDAY

BF: two hard boiled eggs (est. 180 calories)

S: a handful of nuts, cup of green tea (est. 100 calories)

L: minced meat (chicken/beef) with spring onion vegetables in lettuce wrap (est. 350 calories)

S: a handful of nuts and a couple pieces of mango (est. 100 calories)

D: sliced fish soup with vegetables plus half an orange (est. 300 calories)

Status: I think I ate too little caloric wise, but I was not hungry at all with the exception of before working out.

TUESDAY

BF: two hard boiled eggs (est. 180 calories)

S: a handful of nuts (est. 100 calories)

L: beef on a bed of mixed greens with balsamic olive oil vinegrette (est. 430 calories)

S: a starbucks short cuppuccino with a packet of raw sugar (est. 95 calories)

D: pan fried salmon on sauté spinach along with a wine spritzer and cuppuccino  (est. 580 calories)

Status: I am about 200 calories over budget and, it is empty calories too. Dinner was a work related event so the choices were the healthiest options on the menu, ignoring the cuppuccino which I shouldn’t have had but, was not thinking. Guess who’s going to be waking up early to do cardio.

WEDNESDAY

BF: Yogurt cup with granola and 0.5oz of honey (est. 250 calories)

S: -

L: MOS Natsumi Beef, 2 pcs of butterfly prawns (est. 220 calories)

S: a handful of nuts (est. 100 calories)

D: 3 sticks of kebabs (pork, chicken, yellow peppers, mushrooms) seasoned with orange juice, ginger, garlic and grilled with a drizzle of olive oil (est. 350 calories)

S: a handful of nuts (est. 100 calories)

Status: A really bad day. I wanted fried chicken but I resisted. Overall, not really at my perk extremely grumpy from the alcohol the day before. In my binge, I also had a bowl of marinara soup with squid and prawns but, I felt extremely ill after dinner and it did not stay in my body. Again, bad bad bad day.

THURSDAY

BF: a couple of pistachios, a muscle relaxant (est. 30 calories)

S: scambled eggs (est. 180 calories) 

L: 2 sticks of kebabs (pork,chicken, yellow peppers, mushrooms) seasoned with orange juice, ginger, garlic and a drizzle of olive oil (est. 300 calories)

S: a handful of nuts and Starbucks short cuppuccino with a packet of raw sugar (est. 200 calories)

D: pepper pork rib soup with garlic cloves and sliced chilli (est. 450 calories)

Status: I have to stop with the 4.30pm cuppuccinos, its getting ridiculous. I’ve come such a long way since a month ago, it does not make sense to start a sugar habit.

FRIDAY

BF: Yogurt cup with granola and 0.5oz of honey (est. 250 calories)

S: a handful of nuts -pistachios, pecans, macadamias (est. 100 calories)

L: a bowl of sliced fish soup with leafy vegetables (est. 300 calories)

S: a handful of nuts (pistachios, pecans, almonds, cashews (est. 100 calories)

D: 3 slices of grilled lamb rack with rosemary and roasted vegetables (est. 400 calories) and a 5oz glass of red (est. 100 calories)

Status: just made my caloric cut. did a really good job at rejecting the 4.30pm cuppa and saying no to dessert even though I really really wanted a tiramisu. Not proud of the glass of vino but with work dinners its hard to say no to something you make a living off. No more wine for the next month at least!! 

SATURDAY

BF: scrambled eggs with pepper and tabasco sauce (est. 180 calories)

S: a cup of blueberries (est. 80 calories)

L: a skinless chicken leg (est. 180 calories)

S: a cup of watermelon, blueberries and half a slice of apple (est.150 calories)

D: steamed fish with garlic, and chilli slices (est. 150 calories)

S: a quarter donut with almonds and chinese pear (est. 100 calories)

Status:  gave into my PMS cravings for a donut though I took less than a quarter just to get the craving out ot fhe way.

SUNDAY

BF: -

S: -

L: indian chicken cury, mixed vegetables, a fishball (est 400 calories)

S: 2 small pcs of kueh kosui, 2 pcs of nonya steamed rainbow cake, 1 pcs of  nonya kueh salat (est. a million calories!!!!)

D: 2 small pcs of pan fried tandoori chicken, two bowls of pepper pork soup (est. 500 calories)

Status: quite disappointed about inhaling the kueh. Truthfully, I don’t miss carbs at all. Perhaps, that was just sheer delusion on my end.

BF: two hard boiled eggs (est. 180 calories)

S: a handful of walnuts, pecans, walnuts, and almonds (est. 100 calories)

L: lean pork/chicken meat patty with mixed salad and mint yogurt dressing (est.350 calories)

S: a cup of fruit – strawberries and blueberries (est. 100 calories)

D: 150g of ribeye steak with cream spinach, and cream broccoli with a couple tbsps of beef soup  (est. 450)

S: a strawberry and a couple of blueberries (est. 50 calories)

Status: great protein day and i had a HUGE craving for steak which was satisfied but, i could have done without the 10pm cup of fruit.

TUESDAY

BF: 1 hard boiled eggs (est. 90 calories)

S: a handful of walnuts, pecans, walnuts, and almonds (est. 100 calories)

L: lean pork/chicken meat patty with mixed salad and raspberry vinaigrette & olive oil dressing (est.350 calories)

S: a cup of fruit – strawberries and blueberries (est. 100 calories)

D: 6 IKEA meatballs and 2 chicken wings (est 420 calories)

Status: great protein day but i have such a hard time flipping lunch and dinner to make lunch the heavier meal.

WEDNESDAY

BF: scrambled eggs (est. 200 calories)

S:  a handful of walnuts, pecans, walnuts, and almonds (est. 100 calories)

L:  salmon and mozzarella  salad with pesto vinaigrette (est. 300 calories)

S: a cup of green tea

D: chicken caesar salad without crutons (est. 350 calories)

Status: I resisted the urge to get a mango smoothie that would have likely blown my caloric intake out of the water. I think it was too little food even though I had a good serving of protein.

THURSDAY

BF: greek yogurt cup with 1oz of granola and 0.5oz of honey (est. 250 calories) 

S: grilled carrots with basil and olive oil (est. 100 calories)

L: natsumi beef burger (est. 181 calories)

S: 50g of beef fillet, 30g of lean pork/chicken patty (est. 200 calories)

D: pepper pork soup, 30g of salmon (est. 350 calories)

Status: I never really googled the calories in olive oil before. E says that they are good calories to have but 240 or more calories to have is abit much, no? I typically use about 4 tbsps for a single meal. That’s 480 calories from OIL! Gag!

FRIDAY

BF: two hard boiled eggs (est. 200 calories)

S: a handful of nuts – almonds, pecans, macadamias, pine nuts (est. 100 calories)

L: roasted chicken caesar salad (est. 400)

S: -

D: steamed fish with chili mixture (est. 300)

Status:

SATURDAY

BF: chicken and green pepper x 2 sticks, pork and asparagus x 1 stick (est. 150 calories)

S: pistachios (est. 50 calories)

L: fish sliced soup, char siu, roasted duck

S: -

D: steamed tofu and minced pork

Status:not particularly proud of breakfast but, i was hungry and it was the closest thing to=

SUNDAY

BF: Yogurt with pomegranate granola (est. 150 calories)

S: -

L: half a ham & cheese scone, a quarter of a chocolate chip scone, two small chicken drumsticks, a couple of calamari rings and a jar of white glass tea (no sure i can even attempt to make a calculation..130 calories for the quarter scone,140 for the drum sticks, 120 for the calamari rings and about 70 for the jar of tea)

S: a handful of nuts (est. 100 calories)

D: grilled chicken leg without skin (est. 180 calories)

Status: I didn’t eat less to make up for my carb Sunday brunch because, I had taken it post work out. Thankfully, my dinner was cancelled so I could eat according to plan.

MONDAY

BF: tomato and bacon omelette (est. 350 calories)

S: a handful of nuts – almonds, walnuts, peanuts (est. 100 calories)

L: roasted garlic chicken with romaine and light ranch dressing (est. 300 calories)

S: fruit salad (est. 200 calories), egg tart (est. 120 calories)

D: steamed fish, a bowl of soup with carrots (est. 200 calories)

Status: Good, really healthy sans the egg tart which was a sweet (no pun intended) gift from LF but, pretty sure, I busted my caloric budget by 200 calories at least. Ah well, at least tomorrow’s breakfast will be healthier.

TUESDAY:

BF: two hard-boiled eggs with a egg yolk (est. 100 calories)

S: a handful of nuts – peanuts, almonds (est. 100 calories)

L: beef salad with raspberry vinaigrette and olive oil (est. 350 calories)

S: four tbsps of yogurt cup with pomergrante granola (est. 100 calories)

D: stir fried pork with green peppers, less than palm sized beef/chicken hamburger patty (est. 450 calories)

Status: extremely satisfied with my meal plan. it takes a considerable amount of planning

WEDNESDAY

BF: scrambled eggs (est. 250 calories)

S: a handful of nuts – almonds, walnuts, peanuts (est. 100 calories)

L: twelve meatballs with yogurt dip with a bed of romaine lettuce (est. 250 calories)

S: fruit salad – mango, orange, strawberries (est. 200 calories)

D: steamed tofu with minced chicken, mini portobello mushrooms (est. 400 calories)

Status: Extremely full, I loved that I ate so healthy inspite of the temptations i.e Starbucks Java Chip

THURSDAY

BF: scrambled Eggs (Est. 200)

S: mini portobello mushrooms with olive oil, garlic and bacon (est. 180 calories)

L: quarter chicken with green beans and corn (est. 300 calories)

D: beef with broccolli and meatball. pork (est. 350 calories)

Status: Reasonably happy with my food choices. Extremely proud I said no to corn muffins from Kenny Rogers. It was funny seeing E and J agreeing about how tasty the corn muffins REALLY are.  Next week’s food goal is to have a light dinner and possibly a heavier lunch but I really can’t imagine eating heavier than I already am for lunch.

FRIDAY

BF: scrambled eggs (est 150 calories)

L: herbal chicken soup, baby kailan with garlic (est. 300 calories)

S: a handful of nuts- almonds, walnuts, and peanuts (est. 100 calories)

D: tofu with minced pork (est. 250 calories)

Status: satisfied

SATURDAY

BF: -

L: soy sauce chicken quarter, steamed egg and minced meat (est. 300 calories)

D: six pieces of salmon, five chicken satays, a handful of pasta, six mussels with tom yum sauce, a slice of eggplant pakora, small square of chocolate brownie, pistachio cream with walnut

Status: really guilty and the result is that my weight loss was set back by a week

SUNDAY

BF: two half boiled eggs

L: bangoli fish curry, vegetables and chicken curry (all without coconut milk)

D: coffee pork ribs, tofu with mushrooms, chicken bits, bean sprouts with salted fish, thai style chicken, yam paste with gingko and pumpkin

Status: not bad but not great.