Lunch (sandwich)

It may look like not much, but once your stomach size reduces after weight loss it will be sufficient and one of you 3 meals per day. Brown bread if more filling than white and much better for you, white has had all the goodness removed and is bleached. I have a sandwich for one of my three meals everyday, it varies between white meat (birds) and fish for the contents. Too much red meat is bad for heart.

Ingredients:-

Chicken thigh (small)

Pepper (red green or yellow)

Red onion rings (Jap slicer)

Little Gem lettuce

1/2 of a tomato

Jamaican Jerk spice

Worcester sauce

2 slices of brown bread (wholemeal - not white)

Spicy mayonnaise

Don't buy ready made, factory chicken, it's appalling, I buy the small frozen thighs, they only take a few seconds to cook.. Put the frozen thigh in microwave on defrost for around 1 minute, just enough to be half frozen and easy to slice with a carving knife.

Chicken thigh after sliced into 4 pieces

 Cut into slices and fry in small pan (heats up quicker) with rapeseed oil for enough time to stiffen-up and all pinkness lost, while turning sprinkle jerk spice and Worcester sauce. Butter (olive oil spread best) two pieces of brown wholemeal bread (if dry microwave for 20 seconds while buttered - makes bread fresh again) Put a thin layer of Miso paste over the spread, this has fermented bacteria (contents at foot of page) that's good for removing fat from the gut, it's a Japanese product found now in Sainsbury's. Cover the bread with salad as in photo and add chicken on top. This meal is only a few hundred kilo calories, and part of a balanced diet.

a zero calories  tasty carpet

less than £5 a bag

Looks big here but only 2 inch wide frozen thigh

Little gem gives it a crunch

Miso contents;-
Water, Fermented Yellow Beans (Soya Extract (Soya Bean, Water, Salt, Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Salt), Yellow Bean Sauce (Soya Extract (Soya Bean, Water, Salt, Wheat Flour (WheatFlour, Calcium Carbonate, Iron, Niacin, Thiamin), Sugar, Salt), Concentrated Lemon Juice, Cornflour.

Breakfast (day 1)

Ingredients:-

Strawberry's (2)

Raspberries (3)

Blackberries (3)

Blueberries (handful)

1/3rd of a banana

Low fat Greek yogurt

Sliced almonds

Aerosol cream (low fat)

1 row of 100% cocoa chocolate

Drink: Diet coke

Background

Alternative version with ice cream as treat

A few year back because of my deteriorating eyesight due to diabetes I read on-line that American research had found the antioxidants in berries halted or even reversed the bad heath of the retina and also improved general heath of persons tested. So having never touched berries in my life I started to add them to my diet. At first it was a bit of a shock, £2 a punnet for each type, but I soon started to see the benefits it brought about. Apparently the blacker the berry the more anti-oxidants it contains.The first thing I noticed was aches in the calves of my lower legs stopped aching (been aching for years - I put it down to walking 2 miles per day)  Within 18 Months my eyes had resorted back to my first prescription (10 years ago) and I had better night vision. 

So hence berries everyday since, 5 years have passed now and my optician said at my last eye test I had 20/20 vision.  Over the same period I lost 2 stones in weight with my new food and exercise regime.

Preparation

I tend to have 5 punnets of fruit in my fridge, costing £10, but they do last quite a while and I also eat berries in my fasting day. I use a small Kenwood mixer for breaking up the berries, don't throw money away on the expense versions, they require more cleaning. The Kenwood one was only £15 and 5 years on still works fine. Don't over spin the contents otherwise it will turn to juice. To the mix I add Greek yogurt with a quirt of aerosol cream on the top, sprinkled with chopped almonds. With all my meals I drink diet coke and a strip of 100% cocoa chocolate, this is also good for your health (no sugar added - £2.50 for 100 gram bar) It's a little bitter at first but you soon get used to it and it's better than no chocolate at all. The sugar free type contains chemicals that give you wind and bowel pains, avoid. Day 2 (or my fasting day) I have the chopped berries on a slice of brown toast. See other post.

Alternative ways to serve up the mix

Duck & Liver Surprise

Ingredients:- (cooks in 20 mins)

Duck (white meat better than red for heart - remove skin and fat)

Pig liver (high in iron and very low cost - use same amount as duck breast)

2 small eggs or one large

Little Gem lettuce

Sliced red onions (using a Japanese slicer - mind your fingers!)

Chopped small mushrooms

1/2 a Tomato (Jap slicer)

1/2 Beetroot (Jap slicer)

Chopped red pepper

Garlic clove chopped up

Chopped cauliflower, broccoli & Couscous  (Salisbury's cook in bag)

1 x Radish bulb

1 x Leek

Spices needed :- Jamaican Jerk spice, Worcester sauce, Pesto cream

As with all my meals they're cooked in a large frying pan with rapeseed oil. As with all my meals I do a 1/3 meat content  with 2/3 vegetables. 

First remove skin from duck as it contains most of the (weight gaining) fat and will peel away from the meat, use a sharp knife or scissors if tight. (can be 1/2 the weight of the meat that you remove, but the liver makes up for the loss)  Add to the frying pan on maximum heat with a sprinkle of rapeseed oil. 

While heat still high add eggs and chopped mushrooms. Chop leek into 1 inch lengths and microwave (950w) for 2.20 minutes and in covered dish with a tiny amount of water. Then microwave 1/3rd of the Sainsbury's couscous bag for 2 minutes. Add onions tomato puree to frying pan with a covering of Worcester sauce and Jamaican jerk spice mix. 

When the eggs start to look cooked chop them into smaller pieces, about 1 1/2" square.  Turn heat to half way now. Add hot chilly pepper sauce. Continue to stir, turn meat over after 2 mins on each side, after another minute cut all the meat into smaller 1  1/2" squares to speed up their cooking. Mix the cooked leeks with the pan mixture and add slices of beetroot for colour. Add some pesto cream for moisture. Continue to cook, for a total about 18 minutes.

When happy all meat is cooked (I like mine red in center) make sure no red on the outside as this is where bacteria gathers. Eggs not runny.  Serve up on either a 10 inch or 12 plate depending on your appetite on the day, I use hardened plastic plates that can take the high temperatures, put your 4 lettuce leaves as a bed for the contents of the frying pan and add the couscous mix to the gaps between the leaves. Bingo it's ready to eat.