Okay, here is a sample of my food diary. I am including my sins.
Breakfast:
One Weetabix with linseed, sunflower seeds and pine nuts, Total 0% yoghurt and stewed fruit
OR
scrambled egg (made in microwave) on wholemeal toast:
OR
stewed mushrooms, grilled bacon and poached egg.
Supplements: one multivitamin and mineral tab, 1000 mg cod liver oil, 1000 mg evening primrose oil, co-enzyme Q10, 1000 mg glucosamine.
One cup green tea with cinnamon, one glass warm water with lemon juice.
Lunch;
Tuna and pasta salad with steamed spinach:
steamed salmon fillet with mixed green leaf salad and cucumber:
Ham and steamed mushrooms in pitta bread with vegetables
Dinner:
Savory beef mince (dry fried in a wok) with spinach, other vegetables and brown rice:
Poached chicken breast with savoury couscous or quinona with spring greens and asparagus:
Poached cod in milk and water with new potatoes, peas and seared lettuce
Pork slices with applesauce, mint and pea risotto.
Snacks:
One apple:
Two small plums:
Weetabix and stewed fruit;
half a banana.
With dinner - a glass of white wine ( red gives me a migraine, which is a real shame. I love it)
or half a can of lager (we share)
Before bed:
half a slice of wholemeal toast with marmite ( no butter) and a nip of whisky - that's one pub measure.
portion sizes are as recommended, or slightly reduced except the veggies and salad.
PS - If I've had wine with dinner, NO scotch before bed.
Pasata is wholemeal. Rice is brown. Breads are wholemeal.
All meals homecooked from the ground up. No salt in cooking, no salt on finished article.
Thank you