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These are the meal plans/records that I have ACTUALLY eaten each day since starting this blog. If I ate something extra, I’ve added it in. Most of them are still within 1,000 calories per day :)

On day 7 I’ll weigh in for the first time and let you know the progress. Starting weight was 132lbs.

I need 2,029.1 calories each day in order to maintain that weight. So I’m shooting for a 1,000 calorie deficit each day. 3,500 calories to a pound means 2 pound per week loss :)

Day 7

 

Breakfast

- oatbran toast (see ‘Breakfasts’ )

- 125g sardines in tomato sauce

- coffee with 1/2 cup Pureharvest malt-free organic soy milk

Calories (230) Protein (31.7g) Fat (6.6g) Carbohydrate (7.6g)

Lunch

- baked tofu strips (see ‘Lunches’)

- 100g Jalna fat free yoghurt

- 2 eggwhites

Calories (240) Protein (26.9g) Fat (9.5g) Carbohydrate (7.6g)

Snacks

- low fat, sugar free Vaalia vanilla yoghurt (small tub)

- 1 surimi stick dipped in soy

- 1 serve peach and white tea flavoured Mousse (see ‘Sweets’)

- 2 coffees with 1/2 cup skim milk each

Calories (230.5) Protein (21.55g) Fat (1.95g) Carbohydrate (29.9g)

Dinner

- 150g tempeh with soy sauce and 50g fatfree Greek style yoghurt

Calories (245) Protein (25.3g) Fat (7.1g) Carbohydrate (17.3g)

Total

Calories = 946

Protein = 105g

Fat = 25g

Carbohydrate = 62g

Calorie deficit = 1,083 (yay!)

Day 6

 

Breakfast

- crab-cakes (see ‘Breakfasts’ )

- 100g fat free greek-style yoghurt

- coffee with 1/2 cup skim milk

- latte with 1 cup Bonsoy

Calories (382.85) Protein (40.3g) Fat (8.15g) Carbohydrate (30.9g)

Lunch

- tuna nori rolls (see ‘Lunches’)

Calories (161.5) Protein (23.3g) Fat (4.6g) Carbohydrate (4.8g)

Snacks

- 2 egg yolks

- small carrot with 1/4 cup full fat vanilla yoghurt (way off the rails here… )

- tea with 1/2 cup whole milk

- tea with 1/2 cup pureharvest

- Chocolate flavoured tofu pudding (see ‘Sweets’) with 1 serve sugarfree jelly

Calories (431) Protein (25.35g) Fat (22.95g) Carbohydrate (24.65g)

Dinner

- Tofu bolognaise with 1/2 head broccoli (see ‘Dinners’)

Calories (330) Protein (24.8g) Fat (12g) Carbohydrate (11.9g)

Total

Calories = 1305

Protein = 114g

Fat = 48g

Carbohydrate = 72g

Calorie deficit = 723.75 (not cool!)

Day 5

 

Breakfast

- oatbran ‘toast’ (see ‘Breakfasts’)

- 125g sardines in tomato sauce

- coffee with 1/2 cup skim milk

Calories (222) Protein (33.4g) Fat (3.3g) Carbohydrate (12.3g)

Lunch

- 125g (4) baked tofu strips (see ‘Lunches’)

- 1/2 cup low fat cottage cheese

- 1 semi-hard boiled egg

Calories (411.5) Protein (45.9g) Fat (22.6g) Carbohydrate (4.8g)

Snacks

- herbal teas

- two coffees with 1/2 cup skim milk each

- Forme ‘Satisfy’ caramel tart flavoured yoghurt, 170g tub

Calories (176) Protein (18.2g) Fat (0.4g) Carbohydrate (24.6g)

Dinner

- seafood miso soup (see ‘Dinners’)

Calories (163) Protein (23.9g) Fat (2g) Carbohydrate (12.4g)

Total

Calories = 972.5

Protein = 121.4g

Fat = 28.3g

Carbohydrate = 54.1g

Calorie deficit = 1,056.6 (yay!)

 

Day 4

 

Breakfast

- 1 serve tofu pudding (see ‘Sweets’) with 1tbsp cocoa and stevia

- 1 serve sugarfree jelly

- oatbran ‘toast’ (see ‘Breakfasts’)

- coffee with 1/2 cup Pureharvest soy

Calories (221) Protein (21.55g) Fat (8.45g) Carbohydrate (11.45g)

Lunch

- 95g can tuna in springwater, drained

- 1/2 cup low-fat cottage cheese

- 2 cups spinach

- 1 small roma tomato (92g)

Calories (212) Protein (36g) Fat (7.6g) Carbohydrate (10.3g)

Snacks

170g tub Forme No Fat berry cheesecake flavoured yoghurt

1 serve Volumious Vanilla icecream (see earlier post for recipe link)

1 serve sugarfree jelly

2 coffees with 1/2 cup skim milk each

Calories (278.5) Protein (36g) Fat (7.6g) Carbohydrate (39.6g)

Dinner

1 Stuffed Portabello Mushroom (see ‘Dinners’)

1 cup baby spinach

Calories (185) Protein (20.55g) Fat (2.9g) Carbohydrate (20.3g)

Totals

Calories = 896.5

Protein = 109.8g

Fat = 23.15g

Carbohydrate = 81.65g

Calorie Deficit = 1,132.6 (yay!)

 

Day 3

 

Breakfast

- oatbran ‘toast’ (see ‘Breakfasts’)

- 95g tuna in springwater (drained)

- 1/2 cup low fat cottage cheese

- coffee with 1/2 cup skim milk

Calories (293) Protein (46.6g) Fat (4.4g) Carbohydrate (15.1g)

Lunch

- miso soup (1.5 cup water, 1tbsp miso paste) with…

- 100g prawns

- 2 crab sticks (broken into ribbons so that they’re like noodles)

- 1 shallot

Calories (163) Protein (23.9g) Fat (2g) Carbohydrate (12.4g)

Dinner

- tuna steak

- egg

- oil/dressing

Calories (356) Protein (41.7g) Fat (22.8g) Carbohydrate (0.1g)

Snack

- Teas

- 2 lattes with 1 cup skim milk each

- 125g sugar-free jelly

- 100 jalna fatfree yoghurt

- 1 serve voluminous vanilla ice cream

- Regular Gloria Jeans skim iced latte (approx 1 cup of skim milk, 1 espresso shot, ice)

Calories (412.5) Protein (50.4g) Fat (7.9g) Carbohydrate (58.4g)

Total

Calories = 1,224.5

Protein = 162.6g

Fat = 37.1g

Carbohydrate = 86g

Calorie Deficit = 804.6 (ok)

 

Day 2

Breakfast

- Oatbran pancake (2tbsp oatbran, 2 tbsp Jalna fat-free yoghurt, 1 egg)

- Sardines in tomato sauce

- Coffee with 1/2 cup Pureharvest organic malt-free soy milk

- Later: tea with 1/2 cup skim milk

Calories (332) Protein (37g) Fat (12g) Carbohydrate (15.7g)

Lunch

- 100g cauliflower (pureed with seasoning, no fat)

- 1/4 carrot

- 1/2 head broccoli

- 1/4 leek

- 2 egg whites

Calories (92) Protein (13.4g) Fat (0.6g) Carbohydrate (4.4g)

Dinner

- 1/4 capsicum

- 1/2 head broccoli

- 1/2 baby bok choy

- 1/4 carrot

- 2 cups spinach

- 1/4 cup coriander

- 1/2 shallot

- 1/2 tsp peanut oil

- Oyster sauce, lemongrass, ginger, soy sauce (added 40cal approximately)

Calories (139) Protein (8.7g) Fat (3.8g) Carbohydrate (4.1g)

Snack

- Small skim latte

- Teas (green, rosehip, chamomile)

- 1/2 serve sugar-free jelly (~63g)

- 50g Jalna fatfree yoghurt

- 150g rhubarb (stewed with stevia and cinnamon)

- 100g Jalna fatfree yoghurt

Calories (192.5) Protein (18.45g) Fat (0.55g) Carbohydrate (24.5g)

Total

Calories = 755.5

Protein = 77.55g

Fat = 16.95g

Carbohydrate = 48.7g

Calorie Deficit = 1,273.6 (yay!)

 

Day 1

Breakfast

- oatbran ‘toast’ (see recipes)

- 125g sugarfree jelly

- 100g fat-free Jalna yoghurt

- coffee with 1/2 cup skim milk

Calories (170) Protein (20.3g) Fat (1.3g) Carbohydrate (18.5g)

Lunch

- 95g tuna in springwater, drained

- 1/2 cup low fat cottage cheese

- Nestle diet vanilla yoghurt, 150g tub

- 125g sugarfree jelly

Calories (245) Protein (41.4g) Fat (3.4g) Carbohydrate (11.1g)

Dinner

- 185g salmon fillet, grilled with garlic and herbs

Calories (374) Protein (38.3g) Fat (24.6g) Carbohydrate (0g)

Snacks

- 2 lattes with So Good soy milk

Calories (310) Protein (15.5g) Fat (17g) Carbohydrate (25g)

Total

Calories = 1099

Protein = 115.5g

Fat = 46.3g

Carbohydrate = 54.6g

Calorie Deficit = 930.1 (oh so close)