Day 117

So today was a great day. I am getting better at portion control, Was suppose to do some excersise but don't feel to great this evening. Did have a bite of a brownie but that was it. I am getting excited about doing so well. I am glad things are falling into place again.

Daily Allowance

10 oz Skimmed Milk

Breakfast

1 ½ (40g) no added sugar Muesli with milk from allowance

Choose one of the following:  5oz Orange Juice / Orange / ½ Grapefruit / Kiwifruit / 6oz Strawberries / 6oz Melon

Mid Morning

Choose one of the following: Apple / Banana / Pear / Peach / 4oz Grapes/ 2 Plums

Lunch

Sandwich

2 slices of wholemeal bread

Small amount of low fat spread

Choose one of the following:  2oz Lean Ham, Roast Turkey or Roast Beef

Unlimited green salad items and tomatoes

1 tsp Mustard or Horseradish

Diet Yoghurt

Mid Afternoon

Choose one of the following: Apple / Banana / Pear / Peach / 4oz

Dinner

Cheesy Topped Fish*, 6oz potatoes, 4oz broccoli, 2oz ice cream OR Yoghurt

OR

6oz white fish fillet (grilled or baked), 6oz potatoes, 4oz broccoli, 2oz ice cream OR Yoghurt

Exercise

Yoga

Strength Training

Tip

How do you walk up the stairs?  You can burn off some extra calories and improve your calf shape if you glide quickly up stairs placing the ball of each foot lightly on each stair as you go!

Cheesy Topped Fish – Serves 2

2 x 6oz White Fish Fillets

2 tsp Olive Oil

1 medium tomato, deseeded and chopped small

2 Green Onions, chopped

1 oz reduced fat cheese, grated

2 Tbsp Low Fat Mayo

Salt & Pepper to taste

Brush the fish fillets with the oil, depending on the thickness, grill under a fairly hot heat for 3-4 mins, turning if neccessary.

Meanwhile mix together all the remaining ingredients, cover the top of the fish portions with it and grill until the cheesy mixture is bubbling – approx. 2 mins