Is time to to take an honest look at your diet. Is it well balanced or do you live on junk all day long with a meal or two thrown in there??
Hmmm....well (looking at my tummy,hip and thighs).....Argghhh...that's ugly:(
I think is time for me to create a healthy meal plan for myself before August coz I am going to BALI with all my sexy girl-friends (they all look so hot and sexy ^-^)!!!
So, let me share my meal plan with all of you, especially those who are not satisfied with their current body conditions.
Breakfast
(Ideal time: 7-8am) - Have your breakfast within one hour after you wake up^-^
* A cup of warm water every morning will help to
remove toxins from our bodies.
Choices: Choose one of them.
(A)
a) 2
slices of whole wheat bread (1-2tsp of fruit jam/peanut butter/kaya/1/3 can of
tuna/1square piece of cheese)
b) One
glass of low fat milk (I am drinking Dutch lady, it tastes good for me. You can
try if you like)
(B)
a) 2
Half-boiled eggs
b)1
glass of plain Milo/Vico/Oat/Horlick
(C)
a) Five
Colors Nutritious Meal (I highly recommend this): A bowl of bran cereal with
low fat milk/soya milk, topped with banana, prunes/raisins, blueberries (3),
strawberries (3), and almonds.
 |
| Five colors Nutritious Meal |
Lunch (Ideal
time: 12-1pm)
*
Drink a cup of warm water before meal.
Eat
outside (around 400kcals)
Choices: Choose one of them
(A)
a) Mixed rice: half bowl of rice, large scoop
of vegetables, steamed fish (palm size), meats (palm size)
b)
I glass of warm barley (less sweet)
(B)
a)
Wantan mee- 1 serving
b)
1 glass of warm honey lemon tea
(C)
a)
Fish ball noodle soup- 1 serving
b)
1 cup of herbal tea
(D)
a)
Chicken Rice
b)
1 cup of Chinese Tea
Healthy Lunch at Home (Practice this more if you really want to lose weight!!)
Choices: Choose one of them
(A)
A)
Detox- Vegetables Salad- Cherry tomato, cucumber, cabbage, some lean meat, etc
and salad dressings.
b)
Half glass of tomato juice/ orange juice/apple juice/ prune juice/carrot milk
juice
(B)
a)
Detox-Fruit Salad: 1 small banana, 1 slice of watermelon, handful of grapes, and
1 small pear.
b)
1 glass of peppermint/ ginger tea.
(C)
a)
Porridge (You can have it during dinner too)
Spinach lean meat porridge
Ingredients:
white rice/brown rice, spinach, lean meat, ginger, onion, salt, soy sauce
Method:
1) Cut
off the spinach roots , wash it and cut it into 2-inch lengths
2) Julienne
the onion and ginger.
3) Rinse
the rice until the water is clear/not cloudy, add in water
4) Bring
the rice to boil, uncovered, at medium heat.
5) Cut
the lean meat into pieces and stir fry it with soy sauce.
6)After 10 minutes, turn down the heat of the porridge and add in the lean meat.
7)Place
the lid on the pot, tilting it to allow steam to escape.
8) After
15mins, add in spinach, ginger, onion and salt to taste.
9) Simmer
the porridge in low heat for 5 mins and it is ready to serve.
 |
| Spinach Lean Meat Porridge |
* * I will post more recipes on how to cook different type of porridge. I am reading a book recently regarding 1000 ways to cook porridge^-^ They are very healthy, easy to prepare and suitable for those who wish to lose weight/ have different health problems.
Dinner (Ideal
time: 6-7pm)
· * Drink a cup of warm water before meal
Choices: Choose one of them
(A)
a)
Half bowl of White rice/Brown rice
b)
Detox-1 bowl of ABC soup (carrot, tomato, corn, onion, potato)
(B)
a)
Half bowl of chicken/fish porridge
b)
Handful of beansprout or other steamed vegetables (cauliflower, broccoli,
carrot, celery, mushroom)
(C)
a)
1 slice of Whole wheat bread with tuna
b)
1 cup of Carrot apple juice
(D)
a)
1 Baked Potato 3 inches
b)
1 glass of low fat milk
*
Allow four hours to digest before you go to bed
Snack
In
between each meal, when you feel like munching for something, try to choose
some healthy snacks!!
e.g:
Any fruits: Papaya, kiwi, pear, orange, green apple, strawberry, prunes, cherry
etc
Snacks: Almonds, Nuts, Sunflower seeds,
cashews, raisins etc
Tea: Green tea, Herbal tea, Chamomile,
chrysanthemum tea.
May
be you can choose for low calories kuih-muih
-
Mini curry puff X1= 44kcals
-
Pineapple tarts X2(50g) = 46kcals
-
kerepek ubi kayu X1= 48kcals
Exercise:
If you just want to maintain your weight,
- Do exercise 3-4 times per week, 30 to 45 minutes each time.
If you want to lose weight,
- Do exercise 45 minutes to 1 hour everyday.
Combining aerobic exercise (jogging, walking, swimming, cycling etc) and strength training (weight lifting) into your exercise. This will help you to burn fat (aerobic exercise) and build up your muscle (strength training) at the same time.
P.S: Well, this is the meal plan I created for myself (I am not that type of girls who are really obese or overweight, I just want to have a well balanced meal plan that will help myself to decrease the fat level inside my body especially my tummy and thigh). I think it is very easy to follow and it works very well for me. Of course, I do exercise as well 2 to 3 times a week. I go for yoga class and do some treadmill running at home. STAY HEALTHY EVERYONE!!
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