Day 119

So I am wanting to hit my 10 % on my weigh in day on wednesday. Yesturday was a great day. I felt great and was getting more and more excited for weigh in day first time in weeks that I felt this way. For my strenght traing I used my kids doing legs lifts using them as weights did about 100 reps and my legs were buring and my kids were laughing they loved it. I also took a 30 min walk my aim was 2 mile in that time well to reach that 2 mile mark with in 30 min I had to run a little bit to get it but I reached it. Instead of the tuna for lunch I had a ham sandwich. The meals that had options I highlighted in bold.

Daily Allowance

10 oz Fat Free Milk

Breakfast

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

1oz Branflakes plus milk from your allowance

Mid Morning

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

Lunch

Tuna Roll or Sandwich (wholegrain roll or 2 slices wholegrain bread, small amount of low fat spread, 3 ½ oz tuna, sliced tomato, sliced onion, green salad, small amount of dressing)

Diet Yoghurt

Mid Afternoon

Ryvita with 1 tsp honey

Dinner

Indonesian Turkey with Rice

OR

Average Chicken Portion brushed with 1 tsp olive oil, 1 tsp honey, 1 tsp lemon juice, a little garlic puree, salt and pepper, grill or bake until cooked through

8oz baked potato ( had 4 oz of rice instead)

4oz Green Beans

Exercise

Strength Training

30 minute walk, war up for 5 mins, walk briskly for 20 mins, slow down for 5 mins.  Aim to cover 2 miles

Indonesian Turkey with Rice – Serves 2

4oz Brown Rice

1 Tbsp Oil

6oz Turkey or Chicken Breast cut into thin slices

1 carrot, peeled and cut into thin strips

1 small red pepper, chopped

4oz bean sprouts

4 green onions chopped

2oz peeled prawns/shrimps

½ tsp minced garlic

1 Tbsp soy sauce

1 tsp Thai 7-spice seasoning

Pnch of brown sugar

Cook rice according to package instructions.  When rice is ready commence with the remainder of the recipe.

Heat oil in a large non stick frying pan and stir fry turkey over a high heat for a minute to brown.  Turn heat down slightly and add carrot and pepper, stir fry again for about 3 mins.

Add all the remaining ingredients including the rice, and cook over a medium heat for 2-3 mins, stirring gently all the time.  You may add a little chicken stock or water if the mixture appears to be sticking to the pan, or if you may prefer it slightly less dry.

Taste for seasoning and serve.