Pennywise Diet Plan - This diet plan is for someone who eats out all the time. If you have parents like mine, both workaholics, not much of home-cook food. I guess this should suit you well.

This diet plan is open for constructive criticism as I am still finding ways to improve it. Kindly leave a comment. Thanks!

GOLDEN DIET RULES
1. Cut down or eliminate oily food (e.g.: fried, deep fried)
2. Drink a glass of plain water before every meal
3. Eat slowly, taking a break in between every bite, chew wholely
4. Do not worry about consuming as many fruits as possible. Best to take them as snacks in between meals, AND NOT with meal except breakfast
5. Eat until 70% - 80% full, NOT till stomach bulging OR until burp!
6. Cut down or eliminate food / drinks with high sugar content (e.g.: soft drinks, fruit juice with sugar, tea with sugar, coffee with sugar, etc) - replace sugar with "Greenlite", "Equal", etc
7. Drink at least 2 liters of water every day
8. Try to consume milk, fruit juice (without sugar), coffee and tea in as little amount as possible, only to drink to fill in hunger sensation after meals, if not, better to take plain water
9. Do not take the Indian rojak - very, very high in calorie. If want to take rojak, take the Chinese rojak without prawn crackers
10. Popiah (without chili, bake u, lap cheong) can replace a meal. Take 2 pieces
11. Tofu(s) can be the best if used to replace meat as protein
12. Eat cakes, biscuits, creamed breads, and pancakes as treats once / max twice a week in small amounts. Drink plenty of plain water or green tea after
13. When eating soupy noodles, do not drink the soup in large quantity. Take moderate soup (if not oily) to accompany the noodle
14. Make it a habit to squeeze out oil from fried food using kitchen napkins / thick oil absorbent tissues before consuming. This will help eliminate some oil. Drink lots of tea (green) or Chinese tea (hot)
15. Try not to take chili, tomato, soy sauce as dips.

HEALTHY EATING MAKES HEALTHY LIFESTYLE!

Breakfast choices (choose 1)
a) Wholemeal / Gardenia Breakthru Bread - 2 slice with
a. Tomatoes
b. Tuna (in water, Olive oil, Spring water, Italian sauce, etc)
c. Salad leaves
d. Cucumbers
e. Any green leafy vegetables
Low fat, skimmed milk, Black coffee (Equal), Tea (green, chamomile, peppermint)
Any fruits
Plain water (1 glass)

b) Cornflakes (1 cup)
Skimmed, low fat milk (250ml)
Any fruits
Plain water (1 glass)

c) Roti canai with dhal (preferably if tosai, idli, capati)
Plain water (1 glass)
Fruits

d) Soupy noodles (preferably mee hoon, tang hoon, lo shu fan, kuey teow)
Plain water (1 glass)
Fruits

e) McDonald's (Bubur ayam, Sausage McMuffin, Egg burger)
Tea / coffee (Equal)
Plain water (1 glass)

f) KFC (Garden salad with Chicken - eliminate thousand island sauce, chicken breast fried- eliminate skin and fats)
Whipped potatoes / coleslaw - without gravy
Plain water (1 glass)
Coffee / tea (Equal)


Lunch choices (choose 1)
a) Chinese
a. Rice (plain, wholegrain, brown-preferred)
b. Stir fried vegetables, steamed vegetables, boiled vegetables, broiled vegetables (preferably green)
c. Vegetable (not stir fried / oily) - other colors
d. Tofu / another type of vegetables / steamed eggs / steamed fish, prawns / fish balls
e. Plain water (1 glass)

b) Indian
a. Rice (plain, wholegrain, brown-preferred)
b. Vegetables (any kind but discard the gravy - 2 servings
c. Fish (discard gravy) - not fried
d. Plain water (1 glass)

c) Western / Fast Food
a. Grilled chicken chop / fish (separate gravy) - use moderate gravy only 1/3 or less
b. Whipped potatoes (eliminate gravy)
c. Garden salad (if have choice, don't ask for coleslaw)
d. Plain water (1 glass)

d) Soups
a. Mee hoon, tang hoon, mee suah, kuey teow
b. Extra fish ball / chicken meat without skin
c. Plain water (1 glass)




Rules:
1. For rice, take rice in the same amount as side dishes
2. Better to eliminate gravy of any kinds
3. Wholemeal bread can also replace rice (2 slices)
4. Opt for porridge for lower calories to replace rice


Dinner choice (choose 1)
1. Rice
Vegetables (any kind)
Stir fried vegetables (green)
Plain water (1 glass)
Fish, chicken (not fried)

2. Soupy noodles
Additional fish balls, chicken minus fat and skin
Plain water (1 glass)

3. Grilled meat / chicken / fish (not burgers)\
Whipped potatoes, without gravy
Garden salad
Plain water (1 glass)

4. Burgers (McChicken, McEgg, Fillet O' Fish, Fish Burger - KFC)
Garden Salad
Plain water (1 glass)

5. Tosai, idli, capati (1 - 2 slices)
Dhal
Vegetable - not fried, without gravy
Plain water (1 glass)



Snacks:
1. Any fruits (preferably apples, oranges, pears, watermelons)
2. Any vegetables (celery, carrot, tomatoes, salad leafs)
3. Dips (low fat cheese dips, salsa, Italian sauce, hummus)
4. Plain water (the ultimate snack!!!) - drink plenty
5. Dates, prunes - highly recommended
6. Nuts (almond, walnut) - moderate (5 - 7)
7. Soya bean drinks, barley (without sugar)

Why nobody comment about my diet plan... no good?