breakfast: 830am
1) wm bread(butter&pb) + banana + nescafe(black) or
2) wm bread(butter&pb) + yogurt + nescafe(black) or
3) oatmeal(raisins,banana,sunflower seeds) with milk(dutchlady LF) + nescafe (black)
morning snacks: 1030-11am
1) fruits (1/2 green apple + 2 medium slice papaya) or
2) small fistful nuts (peanuts+sunflower seeds+soynuts)
lunch: 12-1230pm
meat (around 100-120g of either chicken breast / salmon / beef / pork)
-lightly seasoned with salt,pepper,garlic,sesame oil & sometimes herbs or ginger
with
blanch veges (brocolli, cauliflower, carrot, small bittergourd, celery, french beans) - mixture of either 3 types
+ raw vege (leafy greens butterhead? salad or oakleaves?) that's what the packages says

every once a week lunch will be lui cha (vegetarian hakka dish)
afternoon snack: 345-4pm
1) fruits (1/2 green apple + 2 medium slice papaya) or
2) small fistful nuts (peanuts+sunflower seeds+soynuts)
if morn snack is 1) then afternoon snack is 2) or the other way round
or neither 1) or 2) but
3) biscuits + nescafe(black)
dinner: 730-830pm
1) oatmeal(raisins,banana,sunflower seeds) with milk(dutchlady LF)  + 1 pc wm bread or
2) 2 3/4boiled eggs + 1 pc wm bread or
3) tuna sandwich (tuna in olive oil+chopped celery+leafy greens+2 pc wm bread)

i don't do supper - if hungry maybe 1 glass milk
as for exercise, as of end last month i stopped going to gym(membership expired and currently looking for new one)
usually it's at least 3-4 session/week of cardio + weight

now i exercise at home  - light cardio (jog/skipping/jump squat) + weight (2x5lbs dumbbell)
sometimes for cardio i try do HITT (slow-fast-slow-fast for roughly 20mins or 4 sets)
3-4 times/week too but not as intense at when at gym (too much distractions )
every wednesday badminton - 2 hrs (but of course got rest la few times la in btwn)

i'm not sure if i put on weight or lose weight or put on muscles or lose muscles
(no weighing scale at home-usually i weigh myself once a week at gym)