Ingredients

• 1 portion of white fish (for this recipe, I used frozen Sutchi fish which costs SGD$5.20 for 5 fillets)
• 2 tbsps of Tositos Salsa (hot!)
• pinch of salt
• liberal pinches of oregano or any herb that you like
• pinch of pepper
• 3 tbsps of water (just don't pat the fish completely dry since it'll be defrosted)
• microwave-able container

Method:

1. Pat fish dry and season with salt,pepper and herbs into microwave-able container.

2. Place in microwave on medium-high for 5-6mins

3. Remove from microwave and dollop 2 tbsps of salsa

4. ENJOY!

BF: sausage mcmuffin and black coffee

S: honey roasted almonds and macadamias

L: Fish Soup Noodles & Iced Lemon Tea

S: 4 pcs of grilled chicken (150g?) and Iced Lemon Tea with no sugar

D: assam pedas fish with pineapple, black pepper squid & broc

Tuesday

BF: sausage mcmuffin and black coffee (gotta stop the damn drive ins!!!)

S: cappuccino with 1/2 packet raw sugar

L: grilled beef with mixed greens, italian dressing

S: popiah

D:

Shrimp Salad with Mint Yogurt Dressing (chockful of zuchini, carrots and arugula)

The Sandwich Shop at my building just re-opened after a facelift. They have ZE BEST SALADS, I found my favourite salad for February. Protein per 100g is 21g which rivals their ocean friends- fish! While it is true that shrimp is filled with cholesterol, there is a distinction between GOOD and BAD cholesterol and shrimp is filled with the former.

LDL is "bad" cholesterol, it is what you find in deep fried fatty foods, will build up in inner walls of your arteries which feed oxygen to heart and brain thereby clogging up your arteries causing a heart attack or even a stroke. "Good" cholesterol also known as HDL (high density lipo protein) acts to protect against heart attack by carrying the excess cholesterol away from the arteries towards the liver where it is passed out by the body.

Yum.

BF: Eggs & Bacon and cup of black coffee

S: nuts – cashews, almonds, walnuts and chicken

L:

S:

D: chicken soup

Tuesday

BF: two hard boiled eggs

S: cashews, almonds, hazelnuts and tall cappuccino

L: salmon mozzarella salad and iced lemon tea without sugar

S: nuts

D: steamed fish, a piece of chicken, 2 pcs of pineapple tarts, 9 strawberries

Wednesday

BF: two egg omelette with minced pork

S: walnuts

L: tuna salad with sunflower seeds, chickpeas, broc and a hard boiled egg

S: almonds, walnuts

PW: 4Everfit Protein Shake in Tangy Orange

D: pepper pork rib soup with garlic cloves

Thursday

BF: two hard boiled eggs, a splash of water and lime juice

S: shrimp salad with carrots, zuchini, arugula salad

L: nude burger

S:

D:

1/2 can of tuna with olive oil (100g of tuna)

1/2 white onion

a couple cloves of garlic

1 chilli padi

1 normal chilli

2 eggs

1. Slice onions, garlic and chillis thinly. Drain tuna of it's oil, preferably into a small bowl to be used abit.

2. Use half of the olive saved from the tuna to fry onions and garlic. Add drained tuna to the onions and garlic after a minute.

3. Add the chillis to the pan, spread tuna mixture within pan so it fries evenly

4. Wait for a couple minutes before checking to see that it's light golden brown

5. Dish out tuna once it's completed and, fry 2 eggs sunny side up.

6. Enjoy!

Pictures to follow. Calorie-wise, it's about 550 calories with an amazing dose of protein – ~ 40-50g of protein. It sounds like alot of calories, in fact it is  more calories than a Wendy's cheese burger but it's filled with calories that your body can use and the good type of fat which is not from grease but olive oil. Absolute LOVE.

It is great if you are in a rush, bored with the damn salads, protein shakes but still want to stick to having protein.

BF: spring roll, cup of black coffee

S: curry puff (editor’s note: not the best decision by a mile)

L: Nude Burger – 150g of beef sitting in the middle of a HUGE plate of greens and light dressing

S: iced lemon tea with less sugar

S: yakitori: bacon asparagus x 2, chicken teriyaki x 2, pork slivers x 1 and a teeny chocolate roll like, super teeny

D: black pepper pork soup with lots of cabbage

S: chocolate bits from magnum ice cream

Status: Not the best first day in, but I’ll take it. I’m still low carb which is now part of my life. I don’t crave for breads, rice etc after 8 months of being low carb.

Tuesday

BF: omelette with diced lean pork

S:-

L: Subway Club with extra beef

S: iced lemon tea with no sugar

D:

When the boards were up during renovation, I thought "Oh no, another salad place!" When they opened, I decided to pop in for a visit and, it turns out that they make pretty good salads. The concept is innovative.

For $8.90, you get a bowl of mixed greens, a dressing of choice and 6 toppings of your fancy – tuna, sunflower seeds, tofu, corn, broccolli, olives, cheese, chick peas etc. You’d be hardpressed to find something you didn’t like! It has become my new favourite take out for lunch. I would usually get two servings of tuna, egg, tofu, sunflower seed and chick peas with a french ravegoti dressing (olive oil, lemon juice etc). Absolutely yums and I get my protein.

It helps that the owners are on hand to serve you, gives service a real kick! If you are in the CBD area, drop by and give them a look.

Fresh+

39 Robinson Road

#01-01 Robinson Point

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:

Monday

BF: two hard boiled eggs & black coffee (200 cal, 20g protein)

S: honey roasted macadamias (120 cal, ?g protein)

L: nude burger – beef patty with lots of greens (450cal, 30g protein)

S: honey roasted macadamias (60 cal, ?g protein)

D: beef rendang  and two slices of tandoori chicken (500 cal, 20g protein)

Tuesday

BF: 2 eggs sunny side up, half a can of tuna pan fried with chilli (400 cal, 20g protein)

S: 8 honey roasted macadamias (150 cal, ?g protein)

L: pork loin with salad (450 cal, 20g protein)

S: iced tea with lemon (100 cal, 0g protein)

D: chicken soup with half a comb of corn and carrots (500 cal, 20g protein)

S: Ritter Sport Chocolate with whole hazelnuts x 2 squares (100 cal, 0g protein)

S: 3 thin slices of turkey pastrami with zero calorie mustard (100 cal, 10g protein)

Wednesday

BF: two hard boiled eggs, 100g pork loin (400 cal, 32g protein)

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

L: salad with salmon, olives, tuna (450 cal, 25g protein)

S: -

D: a bowl of pork soup with 2 squares of Ritter Sport (500 cal, 21g protein)

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: