the diet plan

im doie's newest client in his trim down program :D (see doie's hard rock abs -->>) im not very happy with my tummy pix in boracay. have to do something about it. so doie requestd for my 2 day food journal and analyzed my eating patterns and then suggested an eating plan.. to be combined of course with russell's workout program :P

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food journal:

sunday
09:30am chicken wings, sinangang,
12:00pm chicken breasts, sinangang
05:00pm asia chicken veggie salad, reg green tea - kfc - 1pc kani maki
9:30pm bread talk - 1 floss, 1/4 naan(curry bread), 3 bites of strawberry and cream bun :)

monday
08:30am 1 wheat bread sandwich / spam
09:15am 1 tall mocha valencia (non fat, no whipped cream, 115 deg) hehehe
10:15am 1 espasol
12:00pm tofu steak and rice
02:15pm kirei (26 grams)
03:30pm coffee
04:30pm 1 wheat bread sandwich / spam
08:30pm bunch of lunch (salad, pizza and chicken) diet coke

Note: heavier than usual and dinner ko nung monday ,, ussually kasi
mala-merienda lang or veggie :P

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DOIE'S PROPOSED DIET PLAN

BREAKFAST

MORNING TIP: Start your day with a glass of water. (I know this is hard for you Jean. But try mo na lang)
Remember, it's important to rehydrate in the morning and it will give you a feeling of well being. (sabi nila)

CHOICE #1
200gms Cereals with about 200ml skim milk (if too much yung serving, bawasan nang konti)
1 serving fruit (medium size banana/apple)
Coffee or Juice
CHOICE #2
Wheat Bread (2 slices)
Scrambled Eggs (2 eggs)
1 serving fruit (medium size banana/apple)
Coffee or Juice


LUNCH
LUNCH TIP: It's recommended that you take adequate amount of cards to fuel you for the rest of the afternoon.
Fruit juices can be used to replace the fruit servings.

CHOICE #1
Pasta 100gms (see attached recipe)
1 serving fruit (medium size banana/apple)
Water or Diet Soda

CHOICE #2
Tuna on Wheat
1 serving fruit (medium size banana/apple)
Water or Diet Soda

CHOICE #3
Chicken Caesar Salad or any salad will do.
1 serving fruit (medium size banana/apple)
Water or Diet Soda


SNACK
Fruit Cup or Yoghurt (try strawberry or mango, Yum!)


DINNER
This is a bit tricky cause I noticed you eat out most of the time:
Here's a tip na lang. Try to avoid rice or any form of carbs beyond 6pm.
Choose between the lesser evil na lang and go for chicken, seafood or a salad.


MIDNIGHT SNACK
Fruit Shake (see attached recipe)


PAPA DOIE'S RECOMMENDATION: You can prepare this in advance. Microwave them na lang at the office during lunch time. This recipe is very simple, don't worry!

PASTA WITH TUNA AND CAPERS
250 gms spaghetti or angel hair pasta
1 can Century Tuna (I prefer hot and spicy) If you're sensitive to spicy food, try yung regular one lang but not yung tuna in brine.
1/2 clove garlic
medium size onion
1 large tomato or if you can get sun dried tomatoes, mas okay
about 2 tbps capers
2 tbps olive oil or cooking oil will do
parmesan cheese

HOW TO PREPARE
1. Cook pasta til they're "al dente". One way to tell is when you pinch the noodle, white pa yung gitna. Do not overcook or else you'll end up with soggy noodles.
2. Mince garlic and dice onions and tomatoes.
3. Mince Tuna and set aside. Keep the sauce, you will need that as a base for your pasta.
4. In a medium size pan, saute garlic, onions and tomatoes (be careful not to brown your garlic) Enough lang to bring the flavors together.
5. Add minced tuna and oil. Cook for a few minutes.
6. Toss in capers.
7. Finally add your pasta in batches. It's easier this way. So you can mix the toppings well with the pasta.
8. Add parmesan cheese to taste.
Notice we didn't use any salt or any seasoning. There's no need since flavored na yung tuna oils.

TUNA SANDWICH SPREAD

1 can Century Tuna in brine
1 tbsp Mayonaisse
1 tbsp minced onions
100 gms or approximately 5 tbsps Grated Quick Melt Cheese
HOW TO PREPARE

1. Drain tuna and mince in bowl.
2. Add remaining ingredients and mix well.
3. Refrigerate immediately

FRUIT SHAKE
1 medium size banana diced
1/2 mango diced
1 tsp sugar
100 ml skim milk (optional) you can substitute with water
crushed ice
HOW TO PREPARE:
1.Mix all in blender and enjoy!
Sometimes I leave out the mango and add a tbsp of peanut butter.