Week of 21 - 27 August - Food Journals
Monday, 21 August
B – 2 scrambled eggs with: flax seeds, walnuts, splash of karnemelk.
L – 2 slices roggebrood, Mexican cr. Cheese, alfalfa
S – another roggebrood w/mex cr cheese Then stuck my finger in the cr cheese container 
Several coffees/cappos at work
At least 1 litre of water if not more
D – burritos – lean ground beef, aged cheese, onions, peppers, mushrooms
Used olive oil for the veg
Used crème fraiche “light”
3 glasses of wine (I know :( ) – R’s fault.
Exercise: well, don’t know if it counts but we had to clean and tidy the house in a frenzy last night. I was definitely sweating in any case. We have a prospective buyer for the flat coming!
Tuesday, 22 August
B – large bowl of Weetabix Crispy Bran cereal
2% milk
Flaxseeds
Walnuts
R’s homemade cappo
L – ordered a brown pistolet with herb cream cheese
Lettuce, tomato, cucumber
A few slices of egg
Spinach salad, bit of alfalfa, mushrooms, 1 roggebrood chopped up with mex. cream cheese, yoghurt dressing
1 “celebrations” snickers (arg)
2 carrots
D - grilled salmon
marinade - 2 tsps olive oil, fresh garlic, dried parsley, sea salt, ground black pepper, dried dill, “koenjit”, sesame seeds
wild rice
steamed broccoli
2 tsp Bertolli olive oil butter
Several coffee drinks at work
total water: 2 litres +
R’s cappo after work 2 glasses of Sprite Zero
Exercise: 30 min elliptical / 224 calories (music: Soft Cell)
Wednesday, 23 August
B - Weetabix Crunchy Bran cereal, flaxseeds, walnuts, ¾ banana
R’s cappo
L- sandwich: 2 slices multigrain bread, 2 slices WW chicken, alfalfa, lettuce, tomato, salt, pepper, 2 tsp mayo.
3 large herbal teas, 2 cappos at work, 1 choco-cafe
S - approx. 10 - 12 grapes
Salad with alfalfa, mushrooms, 1 tomato, 1 broken up piece of roggebrood, yoghurt dressing
several carrots
Pria Bar (choc & pb) -prior to workout
D - grilled tuna, couscous with sautéed mushrooms, red onions, garlic, approx 10g walnuts in 1 tsp olive oil. Another tsp olive oil used on the tuna to not stick to the grill.
water: 2+ litres
exercise: 30 min elliptical (gorge program)/ 241 cals
Thursday, 24 August
B - cup of tea (with milk), bowl of crunchy bran (40g), 1 peach cut up, 1 tsp flaxseeds, milk.
Coffees at work: 1 coffee/milk, 1 choco café
L - Kick-Ass Sandwich
2 slices of multigrain bread
2 slices of WW chicken
watercress
alfalfa
cucumber slices
2 tsp mayo, 2 tsp mustard, salt, pepper
S - 100g cottage cheese, 1 tomato, 10g walnuts, salt, pepper
about 10 grapes, give or take a few.
Cappo at home
D - R shopped and cooked so we had… chicken risotto. Not the leanest dinner in the world, but this is my reality. I’m not going to critcise him if he is shopping AND cooking.
4 glasses of wine… looked this up in my WW shopping guide. 125ml is 1½ point. I measured it out and marked a glass. Didn’t quite have 4 glasses but almost, so let’s call it 6 points.
No Exercise today
Friday, 25 August
B - 3 scrambled eggs with: cilantro/corriander, 10g walnuts, flaxseed, garlic, cumin, salt, pepper and a tomato.
1 large espresso
Been nursing a Diet Coke all morning
1 ginger tea at work, 1 choco café, 1 wiener melange
L - Kickass Chicken Sandwich, 1 Vitelinea Raspberry yoghurt
water: not quite 1 litre
s - some grapes, a few carrots and a Pria Bar
D - yes, we had pizza again… and 4 glasses of wine
Roos Vicee multi-vit drink (2 glasses)
Saturday, 26 August
B - measured everything out:
40 g Weetabix Crunchy Bran
10 g walnuts
10 g flaxseeds
74 g banana
162 g peach
200 ml 2% milk
2 homemade cappuccinos
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