Mon - Fri
0745: 1 Banana with either 1 glass milk or plain water.
0830: 2 slices Gardenia WM bread with olive grove spread+blackcurrant jam) + coffee(sugar&creamer included)
1200: Sandwich (2 slice WM bread+1 cheddar cheese+1 tomato sliced+lettuce+either ham or tuna) or
Steamed chicken & veggies(usually handful green peas+1 carrot+broccoli and sometimes 1 stalk celery) or
Chicken soup with veggies (same as above) and 1 potato or
pasta + chicken + broccoli in pesto sauce or
Lui cha (hakka dish) if i eat out.
1545: 1 green apple and/or handful of cherry tomatoes.
1700: 2/3 pcs of biscuits if I'm hungry and is workout day.
Dinner: Salad (same as lunch No.1 but replace the bread and cheese with 2 hard boiled eggs) or
mee sua sup (with chicken+cabbage/leafy veg+1 egg) or
instant noodle + 1 egg (when lazy) or
plain cornflakes with nuts+raisin and or 1 banana + milk or
pasta + chicken + broccoli in pesto sauce.
2230-2300: 1 glass milk (if hungry)

Usually, Mon & Wed I didn't go to the gym so dinner is around 1900 hrs.
Gym day, post workout will be 1 banana + as much water I can drink (>600ml) and dinner is as above (1,2&4 usually)

Weekend
1030-1100: 2 slices Gardenia WM bread with olive grove spread+blackcurrant jam) + coffee/milk
My meal for the rest of the day = sometimes i eat balanced meal and sometimes just this and that to fill out the hunger i.e fruits/bread/cereal. Sometimes Nandos.

If I go to the gym on Sat morn then it'll be 1 banana+1 glass milk before and breakfast at the opposite kopitiam which consist of 2 slice white bread+ham+2 1/2 boiled eggs & coffee. It went downhill after that till Monday.

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)