Breakfast
1) Sandwich using whole meal bread. Load up on the vege’s that go on sandwiches such as tomatoes, onions and salad. Cut back on condiments especially margarine & mayonaise and avoid fried fillings and of course, stay away from cheese if you can. Examples of good sandwich fillings – ham, tuna, egg, de-boned tandoori chicken (left over from dinner the previous day)
2) Cereal – The more grains it has, the better. One of the worst cereal to eat is corn flakes and those other kid cereals like Koko Crunch, Fruit Loops and Honey Star.
3) Half boiled eggs – just add a dash of kicap and pepper for taste.
Lunch1) Mixed rice – whether it is Malay, Chinese or Indian mixed rice, your rice portion should only be as big as your clenched fist. Load up on vege as much as you can. Avoid deep fried dishes
2) Chapati with curry of your choice
3) Subway Sandwich
4) Roasted meats – Eg, Ayamas Roaster, Kenny Rogers
5) Thosai (some places have thosai telur and thosai sardin. These are fine too)
6) Grilled Fish / Chicken or Steaks
7) Chicken Rice – The trick here is to eat less of the rice and more of the chicken. Remember, the rice portion should be the size of your clenched fist.
8) Simple rule – Avoid all goreng-goreng foods. From poori to fried chicken to fried rice to french fires. If it’s fried, you should avoid it.
Dinner1) Salad – you can either make your own, or if you go out, order a salad for dinner. If you are eating out, always always get them to serve the dressing separately.
2) Fruits – Cut up some of you favourite fruits and fill up on these healthy food. Avoid Durian and watermelons. You can even make a fruit rojak if you like. Just buy the sauce, but use it sparingly.
3) Thosai
4) Tandoori Chicken
5) Sandwiches – same as the breakfast menu
6) Home Made Pasta – I will feature a recipe for you to try soon
7) Home Made burgers
8) Home made Roast meat
9) Taufu Bakar
The foods above are just a guide on what kinds of food you should be eating. Feel free to mix and match. If you can avoid all variety of fried foods and food heavy on simple carbohydrates you will be about 70% safe already, which is a lot already. Pair this up with a good work out routine, and you will be able to see the fat just melt away. Try it out and see.
2) Fruits – Cut up some of you favourite fruits and fill up on these healthy food. Avoid Durian and watermelons. You can even make a fruit rojak if you like. Just buy the sauce, but use it sparingly.
3) Thosai
4) Tandoori Chicken
5) Sandwiches – same as the breakfast menu
6) Home Made Pasta – I will feature a recipe for you to try soon
7) Home Made burgers
8) Home made Roast meat
9) Taufu Bakar
The foods above are just a guide on what kinds of food you should be eating. Feel free to mix and match. If you can avoid all variety of fried foods and food heavy on simple carbohydrates you will be about 70% safe already, which is a lot already. Pair this up with a good work out routine, and you will be able to see the fat just melt away. Try it out and see.
Well, that is not hard i think..better be safe than sorry..rase gemuk sangat ni.. the exercises? jap nk cari..
1. aerobic dance
2. jogging
3. belly dancing
phewwww...susah semua tu..let put my fingers cross..haha
