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• With a salad, ask for the dressing on the side. Normally salads at restaurants include cheese, and this will be enough fat for your meal. If possible, choose a vinegrette dressing, rather than a creamy one.
• Ask for a baked potato, boiled potatoes or extra vegetables instead of chips. Chips contain transfats which are very harmful to your body, also it is quite disgusting to think of your food being deep fried in oil you have no idea what they contain...
• Eat slowly, and finish when you are full. Don't continue eating just because there is still food on your plate (This is probably one of the hardest things to do if you are a food lover like me!)
• Ask for grilled meats instead of fried.
• Don't add ketchup or other extra sauces to your dish - these can very quickly add up your calories!

Undressed skeleton

 

Good choices!

• 1 can of chickpeas (250 grams when drained)
• 1 white onion
• 2 cloves of garlic
• 2 carrots
• 2 eggs
• 3 tbsp flour
• some fresh coriander
• salt and pepper

Peel and grate the onion. Drain and rinse the chickpeas and mix all ingredients into a bowl, except for carrots. Mix together with a food processor, or a rod mixer and then stir in the carrots. Spoon the mixture into an oiled frying pan, sizing them to small burgers and fry them on each side for about 6-8 minutes. still will make about 6 burgers, so it will leave you with lunch for the day after too ;-)

Rolls:

• 2,5 dl whole grain wheat flour
• a pinch of salt
• 1 teaspoon baking powder
• 25 grams butter
• 1 tbsp turkish/greek yoghurt or quark
• 1 dl milk

Mix the dry ingredients together, add butter+yoghurt and mix until grainy. Add milk and mix until it's a smooth and slightly soft dough. Shape into 2 rolls and bake in the oven at 250 degrees C, for 10 minutes. Tip: these do really well as breakfast rolls too, freshly baked with butter and cheese ;)

• 1 big fresh, cleaned mackerel
• 8 small tomatoes
• lemon juice
• 1 tsp olive oil
• ground cumin
• 1 clove of garlic
• ground paprika
• 1 dl quinoa
• 2 dl water
• ground yellow curry
• 4 mushrooms
• 1/4 zucchini
• ½ avocado
• cucumber and fresh lettuce

Set the oven to 200 degrees Celsius. Mix together lemon juice, olive oil, grated garlic, salt, pepper, cumin, paprika (will be approximately ½ deciliter of "dressing"). Cover the fish with it in an oven safe tray and also lay tomatoes around it. Stick it in the oven and leave for about 25-30 minutes.

Rinse the quinoa, add salt, curry and cook according to package (I normally boil it up, let it boil for about 10 minutes, take it off and let it rest for another 10, no peeking under the lid!). While the quinoa is taking care of itself, chop up mushrooms and zucchini and fry with water until soft, seasoned with a little salt and pepper. Take the fish out of the oven, add tomatoes, zucchini and mushrooms to the quinoa and peel the bones of the fish and it's ready to be enjoyed. Cucumber, lettuce and avocado make great sides for this.

• Cycling in the rain (yes, I look forward to it)
• Singing in the choir
• Eating healthy breakfasts (my favourite meal of the day)
• Using my new workout clothes, more than once!

What do you look forward to doing next week? :-)

Roasted vegetables and greek style meatballs for 2:

• 2 big potatoes
• 2 beet root
• 2 carrots
• 1 tbsp olive oil
• salt and pepper
• 250 grams of minced meat (I used 50/50 pork and beef)
• ½ white onion
• 1 clove of garlic
• 1 egg white
• 1 tbsp cooking cream
• 50 grams reduced fat feta cheese
• salt and pepper

• 2 skin free, bone free chicken breasts
• 2 carrots
• 1/3 white cabbage
• 1 white onion
• 1 yellow pepper
• 6 good sized fresh muhsrooms
• 1 tbsp grated ginger
• 2 cloves garlic
• 1 tbsp sesame oil
• 2 tbsp japanese soy

Chop all the vegetables and stir fry in half the sesame oil and soy. Fry until slightly cooked. Take the vegeteables off and fry the diced chicken in the rest of the oil and soy. Add salt and pepper as desired. I also sprinkled some sesame seeds on top. When chicken is cooked through, add in the vegetables and stir fry for a bit. Boil some water in a kettel or saucepan, and pour over the bean threads and let them soak for about 2-3 minutes. Pour off the water and serve with the stir fry. This made enough for 4 portions. Really good value for money!

• 2 eggs
• 1 banana
• 1 tbsp flax seed
• ½ deciliter oats
• ½ deciliter rye flour
• 1 deciliter dinkel flour
• 1 teaspoon baking powder
• a little bit of salt
• 1 tbsp butter

• 1 aubergine
• ½ zucchini
• ½ oninon
• 1/3 yellow pepper
• 200 grams minced meat
• a couple of thin slices of cheese
• mixed fresh vegetables for side salad

Cut the aubergine in 2 equal halves, and carve out the middle so it creates a bowl. Chop the carved out flesh from the aubergine, the zucchini, onion and pepper and fry with 1 tbsp olive oil. Add salt and pepper and fresh coriander if you wish.  I had minced meat left over since Saturday taco night, but if you don't have any, fry some minced meat and add taco spiced (or any spices you desire). Stuff the aubergines, top off with cheese and put in an ovensafe tray and bake in oven for 30 minutes at 220 degrees Celsius.

Serve with a fresh side salad! It would work just as fine for lunch, I really recommend this! :-)

• Whole grain pasta for 2
• 3 chorizo sausages with high meat content (mine contained 90% meat)
• 6 small tomatoes
• 2 deciliters frozen, chopped spinach
• 2 deciliters low fat creme fraiche (mine was 8%).

Chop the sausages up into little pieces, and same with tomatoes. Cook pasta according to package. Fry sausages, tomatoes and spinach in a frying pan, and just before the pasta is ready, add creme fraiche, salt and pepper.

Easy, tasty and healthy! I'm ready for some more work now!

• Studying.
• A 30 min run and 40 min walk.
• Food shopping for the week.

The sun is pouring in through the windows, so it's tempting to start with the run/walk. I just need to let the breakfast go down first :-)

15

• 1 tin of tuna in water
• 2 deciliters of peeled prawns
• 1 white onion
• ½ red pepper
• 1 small chillipepper
• 1 tin of chopped tomatoes
• ½ deciliter of cooking cream (15%)
• whole grain pasta (I use a little less than 2 portions)
• frozen green peas

• ½ banana
• 1/4 a fresh pineapple
• ½ mango
• 1 small piece of fresh ginger (about the size of a fingernail)
• 1½ deciliter natural yoghurt