Now for the second of three ATTACK days.
Weigh in first, there is the first sign of weight loss, 1 kilo gone. I woke up at 3am a bit hungry so had a few spoons of vanilla forme yoghurt and was able to go back to sleep.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
When feeling next hungry - 9am
3 oatbran muffins
White coffee with Natvia
When next hungry 10.30 am
3 meatballs
Pot of chamomile tea sweetened with Natvia
Lunch time meeting, so 12 noon
Chicken noodle soup.
Finish first bottle of water by noon.
When next hungry have lunch 2 pm
2 teaspoons Apple cider in water
Smoked salmon rolls
Pot herbal tea sweetened with natvia.
When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.
Oatbran muffins
When next hungry 4.30 pm
150ml tub forme yoghurt
Dinner 6.30 pm
Chicken breast, seasoned and grilled.
Supper 8pm
Baked custard
9pm
150 ml forme vanilla yoghurt.
Apple cider vinegar - 2 teaspoons in water
Chicken breast fillet
Exercise
30 min stationary bike
Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard
Cooking for tomorrow
Nil
Monday, April 6, 2015
Day 7, PP day CRUISE diet
This will be my last example diet day as my systems for Dukaning are up and running now. There is considerable organisation and food preparation to be successful on this diet. To finish this week, I have a PP day on the CRUISE diet.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Breakfast 8.30am
200 ml of forme yoghurt
When next hungry 10am
3 oatbran muffins
White coffee with natvia
11 am black coffee
Finish first bottle of water by noon.
When next hungry have lunch 1.15 pm
Hot smoked salmon and Dukan mayonaise
When next hungry 4.30 pm
meatballs
2 cups herbal tea with Natvia
5.30 pm
meatballs
Black tea with Natvia
Finish second 1.25 L bottle of water by 6pm
7.30 Dinner
Altamtic salmon fillet with Dukan mayo
9.00
Yoghurt 200ml
7.30 dinner
2 teaspoons apple cider vinegar
Dry fried Atlantic Salmon (seasoned with lemon pepper) and served with Dukan mayo.
Supper Yoghurt
4 sugar free marshmallows
Slim tea.
Note that this was Easter Sunday. I did not have any chocolate, nor did I crave any either. I admit, I did avoid being near any hot cross buns as their smell is normally too tempting.
In general, I feel well, energised and balanced. It is a diet that suits me and my chemistry well. By the end of 7 days, I had dropped 3.5 kilos, feel more myself and am already over a third of the way there. I am quite comfortable that I can continue the cruising process for another 6-8 weeks to lose the weight.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Breakfast 8.30am
200 ml of forme yoghurt
When next hungry 10am
3 oatbran muffins
White coffee with natvia
11 am black coffee
Finish first bottle of water by noon.
When next hungry have lunch 1.15 pm
Hot smoked salmon and Dukan mayonaise
When next hungry 4.30 pm
meatballs
2 cups herbal tea with Natvia
5.30 pm
meatballs
Black tea with Natvia
Finish second 1.25 L bottle of water by 6pm
7.30 Dinner
Altamtic salmon fillet with Dukan mayo
9.00
Yoghurt 200ml
7.30 dinner
2 teaspoons apple cider vinegar
Dry fried Atlantic Salmon (seasoned with lemon pepper) and served with Dukan mayo.
Supper Yoghurt
4 sugar free marshmallows
Slim tea.
Note that this was Easter Sunday. I did not have any chocolate, nor did I crave any either. I admit, I did avoid being near any hot cross buns as their smell is normally too tempting.
In general, I feel well, energised and balanced. It is a diet that suits me and my chemistry well. By the end of 7 days, I had dropped 3.5 kilos, feel more myself and am already over a third of the way there. I am quite comfortable that I can continue the cruising process for another 6-8 weeks to lose the weight.
Sunday, April 5, 2015
Day 6 PV day CRUISE Diet
Now for my second PV day on the CRUISE diet. That is alternating PV and PP until the target weight is reached.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Breakfast - 8.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
Scrambled egg white omelette - made with spinach Pureegg whites and steamed mushrooms and zucchini.
When next hungry 9.00 am
Listerine breath strip
Black coffee
When next hungry 11.00 am
3 oatbran muffins
Finish first bottle of water by noon.
When next hungry have lunch 1.15 pm
Roast chicken on lettuce bed with Dukan mayonnaise (30:70 mix of philadelphia and natuural yoghurt, mixed with an egg yolk, dijon mustard salt and white pepper).
When next hungry 2.30 pm
Instant coffee with Natvia
2 sticks celery
When next hungry 4.30 pm
Licorette x3 (sugar free licorice lolly)
Listerine breath mint
Finish bottle water
30 minute brisk walk
Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Chicken cooked with sping onion, and green beans.
Supper
Forme yoghurt and steamed rhubarb
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Breakfast - 8.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
Scrambled egg white omelette - made with spinach Pureegg whites and steamed mushrooms and zucchini.
When next hungry 9.00 am
Listerine breath strip
Black coffee
When next hungry 11.00 am
3 oatbran muffins
Finish first bottle of water by noon.
When next hungry have lunch 1.15 pm
Roast chicken on lettuce bed with Dukan mayonnaise (30:70 mix of philadelphia and natuural yoghurt, mixed with an egg yolk, dijon mustard salt and white pepper).
When next hungry 2.30 pm
Instant coffee with Natvia
2 sticks celery
When next hungry 4.30 pm
Licorette x3 (sugar free licorice lolly)
Listerine breath mint
Finish bottle water
30 minute brisk walk
Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Chicken cooked with sping onion, and green beans.
Supper
Forme yoghurt and steamed rhubarb
Saturday, April 4, 2015
Day 5 PP day. CRUISE Diet
Now for another PP day on the CRUISE diet.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Breakfast - 8.30 am
3 meatballs
When next hungry 10.00 am
3 oatbran muffins
black coffee
40 minute bike ride
black coffee
Finish first bottle of water by noon.
When next hungry have lunch 1.15 pm
Roast chicken (no skin, no wings)
When next hungry 3.30 pm
meatballs
2 cups herbal tea with Natvia
5.30 pm
meatballs
white instant coffee with Natvia
Finish second 1.25 L bottle of water by 6pm
7.30 dinner
2 teaspoons apple cider vinegar
Dry fried Atlantic Salmon on noodles.
Supper Yoghurt
Slim tea.
Cooking list for tomorrow:
Muffins
Chicken soup
Jelly
Meatballs
Lasagne
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Breakfast - 8.30 am
3 meatballs
When next hungry 10.00 am
3 oatbran muffins
black coffee
40 minute bike ride
black coffee
Finish first bottle of water by noon.
When next hungry have lunch 1.15 pm
Roast chicken (no skin, no wings)
When next hungry 3.30 pm
meatballs
2 cups herbal tea with Natvia
5.30 pm
meatballs
white instant coffee with Natvia
Finish second 1.25 L bottle of water by 6pm
7.30 dinner
2 teaspoons apple cider vinegar
Dry fried Atlantic Salmon on noodles.
Supper Yoghurt
Slim tea.
Cooking list for tomorrow:
Muffins
Chicken soup
Jelly
Meatballs
Lasagne
Friday, April 3, 2015
Week 1 - Day 4. CRUISE Diet
Now for my first PV day on the CRUISE diet. That is alternating PV and PP until the target weight is reached.
Weigh in first, there is another sign of weight loss, down another 0.5 kg. so that is 3 kg of the 10, or 30% of the way. From previous experience, on cruise, I can loose 1 kilo a week, so I will now move to weekly weighs. So probably another 2 months cruising to drop the weight (early June), then another 2 months to consolidate.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Breakfast - 6.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
Mushroom omelette - made with Pureegg whites and steamed mushrooms.
When next hungry 9.00 am
Listerine breath strip
Black coffee
When next hungry 11.00 am
3 oatbran muffins
Finish first bottle of water by noon.
When next hungry have lunch 1.15 pm
Fresh vegetable noodle soup.
(Rinse half packet slendier spaghetti noodles, one half of a massell reduced salt stock cube, 1 teaspoon onion flakes, 1/8 teaspoon curry powder, 1/2 sachet natvia, 1/2 cup grated zucchuni, 4 cherry tomatoes quartered is added to a plastic Multix screw top container. At lunchtime add boiling water and microwave for 2 minutes. Stir well and serve).
When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.
When next hungry 4.30 pm
150 ml Yoghurt
Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Fresh vegetable noodle soup
Steak and broccoli
Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard
with stewed rhubarb (cut into 2-3 cm lengths into a straight sided bowl. Cover with natvia to taste. Microwave, about a minute a stick).
Weigh in first, there is another sign of weight loss, down another 0.5 kg. so that is 3 kg of the 10, or 30% of the way. From previous experience, on cruise, I can loose 1 kilo a week, so I will now move to weekly weighs. So probably another 2 months cruising to drop the weight (early June), then another 2 months to consolidate.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Breakfast - 6.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
Mushroom omelette - made with Pureegg whites and steamed mushrooms.
When next hungry 9.00 am
Listerine breath strip
Black coffee
When next hungry 11.00 am
3 oatbran muffins
Finish first bottle of water by noon.
When next hungry have lunch 1.15 pm
Fresh vegetable noodle soup.
(Rinse half packet slendier spaghetti noodles, one half of a massell reduced salt stock cube, 1 teaspoon onion flakes, 1/8 teaspoon curry powder, 1/2 sachet natvia, 1/2 cup grated zucchuni, 4 cherry tomatoes quartered is added to a plastic Multix screw top container. At lunchtime add boiling water and microwave for 2 minutes. Stir well and serve).
When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.
When next hungry 4.30 pm
150 ml Yoghurt
Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Fresh vegetable noodle soup
Steak and broccoli
Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard
with stewed rhubarb (cut into 2-3 cm lengths into a straight sided bowl. Cover with natvia to taste. Microwave, about a minute a stick).
Wednesday, April 1, 2015
Week 1 - Day 3, PP day, ATTACK Diet
Now for the last of three ATTACK days.
Weigh in first, there is another sign of weight loss, down another 1.5 kg. so that is 2.5 kg gone, or 25% of the 10kgs I wanted to loose. I know that only some of this is fat, most is fluid and the changing over of my intestinal biotica, from that which supported the high fibre of the CSIRO wellness diet (which does not work for me) to the high protein of the ATTACK stage. Need to keep drinking water to help the transition.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
When feeling next hungry - 9.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
1 serve if Chicken noodle soup with slendier slim noodles.
When next hungry 10.30 am
2 oatbran muffins
Instant coffee with no fat milk and Natvia
Finish first bottle of water by noon.
When next hungry have lunch 12.30 pm
2 teaspoons Apple cider in water
Chicken thighs
Pot herbal tea sweetened with natvia.
When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.
When next hungry 4.30 pm
150 ml Yoghurt
Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Roast beef
Exercise, 30 minute stationary cycle, upper body exercises.
Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard
Cooking for tomorrow
More meatballs
Weigh in first, there is another sign of weight loss, down another 1.5 kg. so that is 2.5 kg gone, or 25% of the 10kgs I wanted to loose. I know that only some of this is fat, most is fluid and the changing over of my intestinal biotica, from that which supported the high fibre of the CSIRO wellness diet (which does not work for me) to the high protein of the ATTACK stage. Need to keep drinking water to help the transition.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
When feeling next hungry - 9.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
1 serve if Chicken noodle soup with slendier slim noodles.
When next hungry 10.30 am
2 oatbran muffins
Instant coffee with no fat milk and Natvia
Finish first bottle of water by noon.
When next hungry have lunch 12.30 pm
2 teaspoons Apple cider in water
Chicken thighs
Pot herbal tea sweetened with natvia.
When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.
When next hungry 4.30 pm
150 ml Yoghurt
Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Roast beef
Exercise, 30 minute stationary cycle, upper body exercises.
Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard
Cooking for tomorrow
More meatballs
Week 1 - Day 1 PP day, ATTACK diet
Okay, time to start.
Dukan dieting involves organisation and a good deal of cooking. So I am going to itemise my actual food consumption on the first week of the diet for my future reference.
Day 1 of three ATTACK days
Weigh in first, mmmm yes I thought so ... I would like to drop 10 kilos. Now that my hypothalamus is working again, I should be able to do that in 2-3 months.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Brisk walk 15 minutes x2.
When feeling next hungry - 9.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
1 serve if Chicken noodle soup with slendier slim noodles (500g chicken mince, 1 packet noodles, 2 Massell's salt reduced chicken stock cubes, mixed herbs, salt and pepper to taste. Add in natural low fat yoghurt; 3-4 serves).
When next hungry 10.30 am
2 oatbran muffins
Instant coffee with no fat milk and Natvia
Finish first bottle of water by noon.
When next hungry have lunch 12.30 pm
2 teaspoons Apple cider in water
Tuna in yoghurt and salt and pepper, made 3 serves from a 400g tin of Sirena tuna.
Pot herbal tea sweetened with natvia.
When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.
When next hungry 4.30 pm
Mini meatballs - made up 20 meatballs from 500g beef, half with added curry powder, half with added moroccan seasoning. My family will snack on the left overs, so I will save some for tomorrow.
Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Poached 200g Atlantic Salmon, serve with yoghurt
Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard
Cooking for tomorrow
Need to make chicken noodle soup for the next few days.
Dukan dieting involves organisation and a good deal of cooking. So I am going to itemise my actual food consumption on the first week of the diet for my future reference.
Day 1 of three ATTACK days
Weigh in first, mmmm yes I thought so ... I would like to drop 10 kilos. Now that my hypothalamus is working again, I should be able to do that in 2-3 months.
Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Brisk walk 15 minutes x2.
When feeling next hungry - 9.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
1 serve if Chicken noodle soup with slendier slim noodles (500g chicken mince, 1 packet noodles, 2 Massell's salt reduced chicken stock cubes, mixed herbs, salt and pepper to taste. Add in natural low fat yoghurt; 3-4 serves).
When next hungry 10.30 am
2 oatbran muffins
Instant coffee with no fat milk and Natvia
Finish first bottle of water by noon.
When next hungry have lunch 12.30 pm
2 teaspoons Apple cider in water
Tuna in yoghurt and salt and pepper, made 3 serves from a 400g tin of Sirena tuna.
Pot herbal tea sweetened with natvia.
When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.
When next hungry 4.30 pm
Mini meatballs - made up 20 meatballs from 500g beef, half with added curry powder, half with added moroccan seasoning. My family will snack on the left overs, so I will save some for tomorrow.
Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Poached 200g Atlantic Salmon, serve with yoghurt
Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard
Cooking for tomorrow
Need to make chicken noodle soup for the next few days.
Friday, March 27, 2015
Shopping list for starting Dukan
Time for another Dukan intervention.
I think a 3 day Attack, and then cruise back down to a better weight for me. If I start on Monday, I can use the weekend to get organised.
Let's look at a proposed menu and a shopping list for the week ahead (3 Attack, 4 cruise = 5 Pure protein days (PP days) and 2 days where I can add in allowable (green) vegetables (PV days). These are Thursday and Saturday.
My first decision is how to have my oatbran. I prefer to have mine as a muffin as I can pre-make it. So during Attack, I will have only 2 muffins a day, then move up to 3 a day while cruising, and then 4 when stabilising.
Here is the recipe.
http://dukaninadelaide.blogspot.com.au/search?q=Muffin
I will need to make 2 dozen for the week ahead, and then freeze them.
Next is the litre of non-fat dairy per day.
I will use some in my coffee, and there is some already in the muffins.
I will make some extra jelly to go with Forme vanilla yoghurt.
http://dukaninadelaide.blogspot.com.au/2011/01/jelly.html
as that always fills me up.
On the 2 PV days I will have some rhubarb with my yoghurt (a few sticks, washed, trimmed and chopped, splinkled with natvia to taste and then in the microwave for 2 minutes). Then add Forme vanilla yoghurt.
Lunch
I will also have 2 days where I have the salmon cheese roll for lunch.
http://dukaninadelaide.blogspot.com.au/2011/05/salmon-roll.html
and 2 days with canned tuna would be good
http://dukaninadelaide.blogspot.com.au/2012/05/canned-tuna.html
and three coldest days I will have chicken noodle soup
http://dukaninadelaide.blogspot.com.au/2013/09/chicken-soup.html
Dinner
2 nights I will have poached salmon for tea
2 nights beef (roast/steak)
3 nights chicken (thigh/breast)
For the PV days I will have some broccoli, mushrooms, green beans and cauliflower
I am keen to try this eggplant and garlic recipe
http://www.dukandiet.com/weight-loss-secrets/eggplant-recipe
and I note that more coloured vegetables are now on the list like carrot, capsicum, tomato and pumpkin http://www.dukandiet.com/low-carb-diet/food-list
which will make things much easier
I will try to start each main meal with some apple cider vinegar
http://www.dukandiet.com/weight-loss-secrets/apple-cider-vinegar-for-weight-loss
Supper is baked custard, using up my egg quota
http://dukaninadelaide.blogspot.com.au/2011/03/baked-egg-custard.html
Snack foods
for PP days, mini meatballs, chicken thighs, prawns
for PV days, celery, cucumber, carrots, cherry tomatoes.
I feel full just writing it all down.
So my shopping list (or at least what I will need to check I have):
4 litres Forme vanilla yoghurt
6 flavours of Aeroplane jelly lite
200g Oatbran
baking powder
1 dozen eggs
egg whites
Rhubarb
natvia
4 pack UHT skim milk
8 packs of Slendier Spaghetti
2x100g smoked salmon
1 tub Philadelphia extra light cream cheese
Sirena tuna in springwater
tub of plain natural non-fat yoghurt
500g chicken mince
2 fillets of Atlantic salmon
1 roast beef
1 beef fillet steak
2x500g 5 star beef mince
2 x Lilydale chicken breast
4 x 600g Lilydale chicken thighs
Moroccan seasoning
dried onion flakes
celery
cucumber
broccholi
cauliflower
mushrooms
coriander
garlic paste
eggplant
garlic bulb
pepsi max
listerine breath strips
multivitamins
apple cider vinegar
balsamic vinegar
massel salt reduced chicken stock cubes
Wish me luck!
I think a 3 day Attack, and then cruise back down to a better weight for me. If I start on Monday, I can use the weekend to get organised.
Let's look at a proposed menu and a shopping list for the week ahead (3 Attack, 4 cruise = 5 Pure protein days (PP days) and 2 days where I can add in allowable (green) vegetables (PV days). These are Thursday and Saturday.
My first decision is how to have my oatbran. I prefer to have mine as a muffin as I can pre-make it. So during Attack, I will have only 2 muffins a day, then move up to 3 a day while cruising, and then 4 when stabilising.
Here is the recipe.
http://dukaninadelaide.blogspot.com.au/search?q=Muffin
I will need to make 2 dozen for the week ahead, and then freeze them.
Next is the litre of non-fat dairy per day.
I will use some in my coffee, and there is some already in the muffins.
I will make some extra jelly to go with Forme vanilla yoghurt.
http://dukaninadelaide.blogspot.com.au/2011/01/jelly.html
as that always fills me up.
On the 2 PV days I will have some rhubarb with my yoghurt (a few sticks, washed, trimmed and chopped, splinkled with natvia to taste and then in the microwave for 2 minutes). Then add Forme vanilla yoghurt.
Lunch
I will also have 2 days where I have the salmon cheese roll for lunch.
http://dukaninadelaide.blogspot.com.au/2011/05/salmon-roll.html
and 2 days with canned tuna would be good
http://dukaninadelaide.blogspot.com.au/2012/05/canned-tuna.html
and three coldest days I will have chicken noodle soup
http://dukaninadelaide.blogspot.com.au/2013/09/chicken-soup.html
Dinner
2 nights I will have poached salmon for tea
2 nights beef (roast/steak)
3 nights chicken (thigh/breast)
For the PV days I will have some broccoli, mushrooms, green beans and cauliflower
I am keen to try this eggplant and garlic recipe
http://www.dukandiet.com/weight-loss-secrets/eggplant-recipe
and I note that more coloured vegetables are now on the list like carrot, capsicum, tomato and pumpkin http://www.dukandiet.com/low-carb-diet/food-list
which will make things much easier
I will try to start each main meal with some apple cider vinegar
http://www.dukandiet.com/weight-loss-secrets/apple-cider-vinegar-for-weight-loss
Supper is baked custard, using up my egg quota
http://dukaninadelaide.blogspot.com.au/2011/03/baked-egg-custard.html
Snack foods
for PP days, mini meatballs, chicken thighs, prawns
for PV days, celery, cucumber, carrots, cherry tomatoes.
I feel full just writing it all down.
So my shopping list (or at least what I will need to check I have):
4 litres Forme vanilla yoghurt
6 flavours of Aeroplane jelly lite
200g Oatbran
baking powder
1 dozen eggs
egg whites
Rhubarb
natvia
4 pack UHT skim milk
8 packs of Slendier Spaghetti
2x100g smoked salmon
1 tub Philadelphia extra light cream cheese
Sirena tuna in springwater
tub of plain natural non-fat yoghurt
500g chicken mince
2 fillets of Atlantic salmon
1 roast beef
1 beef fillet steak
2x500g 5 star beef mince
2 x Lilydale chicken breast
4 x 600g Lilydale chicken thighs
Moroccan seasoning
dried onion flakes
celery
cucumber
broccholi
cauliflower
mushrooms
coriander
garlic paste
eggplant
garlic bulb
pepsi max
listerine breath strips
multivitamins
apple cider vinegar
balsamic vinegar
massel salt reduced chicken stock cubes
Wish me luck!
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