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.