Gourmet-Food-Channel

My Diet Meals

With these diet meals, you can accompany me as I put my own program for healthy dieting into practice. My aim is to go from 103 kg to 80 kg and therefore to reduce my body fat percentage to less than 15%

The calculation is simple:

I must burn more energy - I have started jogging regularly again - and I must keep my intake of new fuel within healthy limits.

To do this, I will first bring my blood sugar level back into balance.

At the end of this diet, I want to have grown accustomed to eating food that enables me to keep my energy levels permanently in balance.

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At the same time I would like to show you on the basis these diet meals, what is possible and to be allowed to stay on diet and simultaneously gives inspiration. What you can also do is, since in the everyday hustle and bustle of life, most people do not have time to think what they will eat the next day and simple miss to follow the diet. Naturally, it is to limit somewhat, for e.g. less consumption of fat, carbohydrate and alcohol. But with advance planning and sense of proportion and not least of these diet meals it is still possible to eat and drink what one likes to taste.

The amount of details in the diet meals, if not described differently, are related to serve and each are about 80g – 120g(0.17-0.26 lbs) of protein and carbohydrate rich foods. Here the exceptions are carbohydrates, in which the water content has not been extracted such as in fresh noodles or potatoes. Since the water here constitutes just over half or more and it can be added to it (ie a total of about 200g – 250g).(0.44-0.55 lbs).

The quantities of vegetables or salad are approximately 300g – 500g(0.66-1.1 lbs) for each meal and therefore measured amply to become satisfied.

What you will not find in these diet meals are breakfast, snacks, mealtime because these are not less important. In particular, the regularity and timeliness of the snacks are important. Anyway I put a timer so that I cannot forget.

But what I've documented is, when shall I allow myself for a glass of wine, or a large portion of pasta or ice cream in desert because these are for 2 to 3 days. I will permanently improve my diet, for this purpose the diet meals.

One more tips to stay up to date:

The best way to follow the diet meals is on Diet Meals - TweetTwitter!

There will be tweets with brief descriptions of the best recipes.

Direct access week:

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My Diet Meals - the 1st week

1st day (Monday)

Lunchtime: pan-fried shrimp brochette on quick Szegediner sauerkraut with boiled potatoes. Dessert of water melon.

Quick "Szegediner-style" Sauerkraut: fry off a piece (20g) of Lardo di Colonnata or other bacon, then add ready prepared sauerkraut (400g). Color with 1 tablespoon of tomato puree and a little powdered paprika.

Allow to cook briefly, remove from the heat and mix in a good spoonful of sour cream.

Fry the shrimp brochette in olive oil, seasoned with a little salt, garlic, lemon and parsley. Serve with boiled potatoes. Dessert of water melon

Evening: large bowl of salad with 1 egg, canned corn, leaf salad, cucumber, tomato, celery, fennel


2. Day (Tuesday)

Lunchtime: Three kinds of Asian-inspired vegetable and rice.

Fry Cabbage and add soya sauce and some water, just cook with a little cumin. Season with garlic. 2 zucchini into quarters and cut crosswise into thin slices. Fry in oil. Add fresh thyme and sprinkle some white wine. Add slat. Remove seeds from the Nektarine (2) and cut it into pieces. Season it with chopped ginger and fresh pepper. Cut paprika into strips and fry and add salt. Squeeze a little lemon on it.

Evening: Crispy filet of plaice with couscous and broccoli

Add salt and pepper and dust with flour or cornstarch in Plaice fillet. Fry it in oil until it becomes crispy.

Cook the instant couscous as per the instruction in the book.

Cook the Broccoli in a little light salted water until it becomes tender. Add olive oil. Along with it cucumber salad.


3. Day (Wednesday)

Lunchtime: Chicken Wings with Tomato Bulgur.

Roast three Chicken wings in the oven. Use the leftover vegetables from yesterday.

Bulger with onions and tomatoes: Boil the bulger and braise the onions and tomatoes separately and then season and mix it.

Evening: Pappa al pomodoro and caramelized onion quarters and along with it is Cucumber salad.

Pappa al pomodoro is a thick tomato bread soup from Tuscany. It is usually made with white bread, I have modified the recipe a bit.

For 4 person. Cut 500g (1.1 lbs) of wholewheat bread into cubes. Fry it in olive oil until becomes crispy.

Two garlic cloves finely chopped and fry in olive oil.

Chop 1 kg (2.2 lbs) of ripe tomatoes and remove the seeds from it. Braise lightly for 5 minutes. Then add 1 l broth and boil it.

Add the half of the whole wheat bread. Heat it in a low flame for half an hour. Add pepper, more salt if necessary, a handful of roughly chopped basil and stir in the rest of the bread.

Add a spritzer of olive oil on the soup while serving.

Cut the onions into quarters and fry it in oil, so that they fall to pieces. The borders may be slightly black. Remove it from the pan, caramelize some sugar, chop the onion columns.


4. Day (Thursday)

Lunchtime: Frittata - Focaccia with Lardo di Colonnata – Salad

Frittata with onions. Focaccia with Lardo di Colonnata. This includes: salad with radishes and tomatoes.

Evening: Mediterranean Ciabatta Sandwiches

Two Ciabatta Sandwiches with Remoulade spread on it, put some lettuce and tomato on it. Fill the one with Serrano ham and the other with cheese.


5. Day (Friday)

Lunchtime: Gnocchi in blue cream. Along with it, Salad.

Fry small shallot and a little chop sage in butter. Add 30g (0.06 lbs) of melted blue cheese. Add a spritzer of white wine and let it cook for few minutes. Add some cream and heat it. The sauce should be thick.

Boil gnocchi and mix it with the sauce.

Evening: Cold pasta with shrimp, served antipasti vegetable.

Cook the pasta and allow it to cool down. Mix it with vinegar and kitchen ready shrimp. Add Antipasti and fry it in pan.


6. Day (Saturday)

Lunchtime: Spinach with fried eggs and mashed potatoes

Fry two eggs, boil spinach and add 200 g(0.44 lbs) of mashed potatoes.

Evening: Pasta salad and antipasti from the previous day.


7. Day (Sunday)

Lunchtime: Spaghetti aglio, olio e peperoncino and salad

To cook Spaghetti al dente. Cut 1-2 garlic cloves and fresh red chili into slices. Fry it in a little oil until it turns brown. Mix with some decanted Spaghetti and with some very good (cold) olive oil.

Along with it Salad with cucumber, lettuce, celery, radishes.

Evening: Wild salmon fillet in a lemon-thyme crust on saffron tagliatelle in rosemary butter, broccoli.

Wash the salmon fillet, bolt dry it , season with salt and pepper, marinate it with the dry abrasion half lemon and a teaspoon of fresh thyme leaves. From all sides, dust with flour.

Divide the Broccoli and cook it for 8-10 minutes and also cook the tagliatelle al dente. Roast the wild salmon fillets for 2-3 minutes from both sides.

In 10 g of melted butter add a few rosemary leaves and saffron and mix it with noodles. On the pasta put the salmon fillet and some broccoli on top.


A week is over: The interim: The scale showed 101.8 kg (224.43 lbs) this morning. So it is in the right direction. What is also important. I feel good and fit, because my blood sugar level has more balanced. So it can be continued.


My Diet Meals - the 2nd week

Day 8 (Monday)

Lunchtime: Special dish from Turkey. Mixed Appetizer, Lamb Kebab with vegetables and rice. Some bread with it.

Evening: Char fillet on pumpkin and zucchini tagliatelle.

Make it into two parts. Wash 500 gm (1.1 lbs) of Pumpkin and 300 gm of Zucchini. Cut it into 4 mm of thick slices, preferably with a cutter or a cucumber slicer also works. Pour it into boiling salted water and immediately remove it from the water and put some salted ice water in the cooking process.

Cut 200 gm (0.44 lbs) of carrots into slices and fry it well. Pour 100 g (0.22 lbs) cream, pumpkin and zucchini to make warm and season with nutmeg, salt, pepper and finely chopped basil.

Roast gently the two char fillets for 3 minutes on the skin side in medium heat. Move it to the other side for one minute without heating. Season with salt and pepper on the vegetables and garnish with sage and basil leaves.


Day 9 (Tuesday):

Lunchtime: Risotto with prawns. Salad, which includes radishes, arugula, apple, Chinese cabbage

Make it into 4 parts.
Boil 1.5 liter of vegetable or chicken stock and keep it hot. Chop an onion and ¼ celery finely, and braise it in 30 gm(0.066 lbs) of butter until it becomes tender. Stir it in 400gm(0.882 lbs) of Arborio rice and keep it warm. Pour a glass of dry white wine and cook it for 1 minute. Gradually pour the stock and keep on stirring and add another stock in it by the time the liquid substance is taken up by the rice. When the rice is almost cooked, add the prawns.

Then remove it from the oven, the risotto should be creamy and smooth, check out whether the rice is soft enough. Add another 30 gm(0.066 lbs) of Butter and 40 gm (0.088 lbs) of Parmesan and stir it with a handful of finely chopped parsley; season it with salt and pepper. Stir and cover it for 2 minutes and serve it warm on the plates.

Evening: Lamb chops with cream potatoes.

Peel the potatoes and spinach and cut it into slices and cut one onion into rings.

Put it into a suitable micro oven and add some butter on it. Put sliced potatoes and onions in a layer. In a bowl mix 50gm(0.11 lbs) of cream with salt and pepper and put it on the potatoes. Wrap it with a foil and put it inside the micro oven for 10 minutes at 700 Watts.

Heat the chopped lamb meat in a little oil with a halved garlic clove and a spring of rosemary over it. Cook spinach and season it with salt, garlic and olive oil.

EXTRAS: Some beer.


Day 10 (Wednesday)

Lunchtime: White sausage breakfast. Two ciabatta sandwiches and some cheese and sausage. Fry Zucchini and Paprika in oil.

Evening: Green beans with feta cheese, vegetables like zucchini and pumpkin.

Wash the green beans, pinch back the ends and cook in salted water until it is firm to bite. Cut the Feta cheese into cubes, mix with the drained off beans and season with salt and olive oil. Along with it zucchini and pumpkins from Monday.


Day 11 (Thursday):

Lunchtime: Cevapcici on parsley risotto, along with it take roasted fennel and onion.

Make Cevapcici from minced beef and add salt, pepper and finely chopped garlic on it.

Parsley risotto. Take ½ onion and braise it lightly, add Rissotto rice on it and stir it. After 20 minutes add fresh parsley, a piece of butter, grated Parmesan cheese and season it with salt and pepper. Cover it with a lid for 2 minutes, stir it and serve it hot.

In a Pan, roast a quarter of onion and fennel. Season it with salt and pepper and sprinkle some powdered sugar in it.

Evening: Fusili with peas and bacon gravy and along with it mixed vegetables.

Fry the bacon until it is crispy. Add ½ finely chopped onion and braise it lightly. Pour a can of peas(280 gm)(0.61 lbs)into it and add a cup of cream and boil the cream a bit.

Add salt and pepper as per your taste. Mix Fusili al dente. Serve it with Pecorino (ewe's cheese).

Add mixed vegetables (Romanesco, broccoli, cauliflower, carrots) and heat and season it with olive oil and salt.


Day 12 (Friday)

Lunchtime: Salad with corn, tuna, celery, tomatoes, arugula, lettuce leaf, radishes, cabbage.

Evening: Noodles like yesterday.


Day 13 (Saturday):

EXTRA: Breakfast with white sausage, pretzel, bread, mortadella.

Lunchtime: Penne with Paprika and cucumber salad.

Cut paprika into cubes and fry in a pan with some oil. Season with salt, pepper and sweet chili sauce and mix it with cooked noodles. Take cucumber salad with it.

Evening: Mixed vegetables with rice (frozen foods), grated cheese


Day 14 (Sunday):

The scale displays 100.8 kg(222.2 lbs). About one more kilo is lost in a week. That is a lot, and the risk of Jo-Jo rises when extreme weight loss, is allegedly a pound a week is ideal. But I am fine, I can counter food cravings by the snacks and extras. This danger is especially true when I make small quantities of vegetables. I forget time or snacks.

Lunchtime: Dress the large salad of Burgundy, radishes, spring onions, Chinese cabbage with oil, salt, vinegar and fresh ginger. Add six stuffed vine leaves and some cheese.

Evening: Spaghetti Carbonara with Lardo di Colonnata. Take some salad along with it.

Make it into 2 parts

30 g(0.066 lbs) grated pecorino (it is good to use pecorino Pepato (with peppercorns). Whisk a splash of cream and pepper to the egg. Cook Spaghetti al dente, scoop a little cooking water and whisk the Spaghetti quickly with the cheese-egg mixture. Add some cooking water on it. Cut the raw Lardo di Colonnata into cubes. (Or mix some roasted bacon in it). Along with it take some salad.


My Diet Meals - the 3rd week

Day 15 (Monday):

Lunchtime: Tagliatelle with Genoese Pesto along with salad.

Take 10 gm (0.022 lbs) of pine nuts, 10 gm (0.022lbs) to 20 gm (0.044 lbs) of finely chopped Parmesan, one clove of garlic, salt, olive oil, a handful of basil leaves, mix it all together in a mixer or blender to a paste. Afterward pour a little oil into it if necessary. Once finished mix it with noodles.

Evening: Lamb gröstl with broccoli

Cook some hard cooking potatoes and let it cool for some time, then cut it into slices. Split the broccoli into florets,peel off the skin from the stem and cut it into slices. Cook them both in salt water one after the other until it is firm to bite. Cut the lamb meat into strips and let it fry in clarified butter for a short while and then add the potatoes into it and let it fry. Take half an onion and chop it into small pieces and let it simmer for a while. Pour a glass of white wine. Add the broccoli florets and slices. Now season the gröstl with a clove of garlic, caraway seeds, salt and pepper.


Day 16 (Tuesday):

Lunchtime: Chilli-Honey Chicken nuggets with Potato-Endive Salad

Make it into 2 parts
Keep 3 bowls ready: one with breadcrumbs (choice of flour), one with whipped egg, one with ordinary breadcrumbs. Add a little salt, pepper, lemon juice, one tea spoon of honey, and some finely chopped chilli to the bowl containing the whipped egg.

Take 2 chicken fillets 80 gm (0.176 lbs) each, wash, pat dry and cut diagonally into 4-5 equal-sized nuggets. Draw the chicken fillets sequentially through the three bowls.

Pour oil into a large pan upto a height of 2 cm and let it heat on a medium flame. Let the breadcrumb coated chicken piece bake to a golden brown on both sides.

Cook 400 gm(0.881 lbs) of potatoes and cut it into slices. Take 1-2 spring onions and cut it into rings and braise it in a little oil and add to the potatoes. Add chopped endive salad to it. Sprinkle some water over it and add a clove of ginger, salt, pepper, vinegar and oil to add some seasoning.

Evening: Smoked trout on toast and pesto pasta


Day 17 (Wednesday):

Lunchtime: Eggplant-shrimp-vegetable along with roasted corn

Cut an eggplant into cubes of about 1-2 cm. Pour some olive oil into a pan and let it become warm and then put the cubes into it and fry until it becomes brown,stirring it from time to time. Season it with salt. Remove the pan from the flame, add the drained shrimp into the pan and let it simmer for a while and then add it with some lemon juice and some finely chopped thyme to it. Garnish it with some thyme sprigs along with a piece of white bread.

Roast the corn in oil until it becomes brown on all sides. Sprinkle with salt before eating.

EXTRA: One glass of white wine.

Evening: Salad with rice and fried chicken strips.


Day 18 (Thursday):

Lunchtime: Salad with feta cheese.

Evening: I went to a beer garden/open air pub and had some chicken with pretzel along with a glass of beer


Day 19 (Friday):

Lunchtime: Couscous with spring onions and anchovies, salad.

Cook the couscous. Wash 6 to 8 anchovies and cut it into small pieces and fry it a bit. Take a spring onion and cut it into rings and add to the pan and glaze it over. Take 10 gm (0.022 lbs) of butter in a bowl and melt it until it becomes brown and add it to the already cooked couscous through a filter. Likewise fry the spring onion and the anchovies until it becomes brown. Mix it together and along with it the salad.

Evening: Fusili with pea cream sauce.


Day 20 (Saturday):

Lunchtime: Large salad with red lentils along with mountain cheese.

Boil the lentils, add some salt and let it cool down. Mix it with salad. Cut the mountain cheese into slices and have it along with it.

Evening: Green bean salad

Cook the beans in salt water until it is firm to bite and drain the salt water. Take an onion and cut it into small pieces and mix it in. Season it with some salt, oil and vinegar.


Day 21 (Sunday):

EXTRA: Breakfast with pretzel, scrambled egg, a slice of wholewheat bread, cheese, meat spread and ham.

Lunchtime: Pasta e Fagioli

Evening: Mixed vegetables from the freezer seasoned with olive oil.

Today morning my weighing machine showed my weight as 99.6 kg (219.1 lbs). Finally, back to two digits. This will be celebrated. An intermediate stage is reached.


My Diet Meals - the 4th week

Day 22 (Monday):

Lunchtime: Farfalle with Zucchini-Yoghurt-Sauce.

Make it into 2 parts
Cook the Farfalle in ample salt water until it is firm to the bite. Take 500 gm (18 oz ) zucchini, a stem of celery and an onion, cut them into small pieces and braise it in a pan. Pour a little white wine, season it with salt, pepper and nutmeg. Stir 150 gm (5 oz) of yogurt and let it become warm, then mix it with the noodles.

Evening: Cevapcici, mixed fried vegetables (frozen foods), white beans with rosemary and olive oil.


Day 23 (Tuesday):

Lunchtime: Cabanossi-Broccoli-Noodles.

Sear the cabanossi without additional fat, let it drain on a paper towel. Cook the broccoli until it is firm to the bite and then cook the noodles. Mix everything together and along with it a little olive oil. Serve the grated parmesan seperately.

Evening: Roasted Vegetables with Honey and Pork along with Basmati Rice

Cook the rice and mis it with some finely chopped spring onion. Cut the cabbage and chicory (about equal parts) in strips, fry it in a little oil and pour a little broth. Along with it a table-spoon of lime honey, salt and braise it lightly. Taste it and spice it with cayenne-pepper.

Cut some carrots and bell pepper into small pieces, fry in olive oil over a medium flame. Pour a little soy sauce and taste it.

Take 80 gm - 100 gm (3 oz - 3.5 oz) pork-neck steak and cut it into strips, roast it on a medium flame, season with salt and pepper.

Serve the rice, meat and the two vegetables in seperate bowls.


Day 24 (Wednesday):

Extras: 2nd Breakfast with a veal sausage, pretzel, 2 beers. Evening: A piece of cake.

Lunchtime: Noodles with Vegetables (as on Monday), salad with Lollo Bianco, Radishes, Tomatoes, Pearl Onions.

Evening: Fried Corns and Chicory Vegetables.

Fry the corn until it is brown on al sides, like wise two halved chicory. Sprinkle salt on both, add a little honey to the chicory and sprinkle with some thyme.Along with it fried bacon.


Day 25 (Thursday):

Lunch: Went out to eat: Rigatoni with Chicken Ragout.

Evening: Big salad with chicken and bread.


Day 26 (Friday):

Lunchtime: Farfalle with Green Beans and Farmers-Salami.

Cook the noodles and the beans until it is firm to the bite, cut 60 gm (2 oz) Italian farmers-salami into cubes and fry it without additional fat until it is crispy. Taste it, add olive oil and parmesan seperately to it.

Evening: Salmon-Curcuma-Ricepan.

Take 80 gm(2.8 oz) of lacy long grain rice with some salt and half a spoon of curcuma and cook it until it is firm to the bite.

Roast a salmon filet, cut into strips, take out of the pan.

Take half an onion and braise it lightly, cut the zucchini into slices and fry it with some cocktail tomatoes. Mix everything together and season it with a pressed clove of garlic, chopped parsleys, soy sauce, salt and pepper.

Dress it, put some yogurt on top of it.


Day 27 (Saturday):

Lunchtime: Noodles with mediterranean mixed vegetables (frozen foods), roasted Cabanossi (EXTRA: 150 gm (5.3 oz) instead of 80 gm (2.8 oz)).

Evening: Chili con carne (deep frozen)


Day 28 (Sunday):

My weight: 99.5 kg (219 pounds). Hardly lost weight, it does not surprise me because I have not been jogging for 2 days and was even more generous with the extras. Anyways I have not gained any weight and am stil on course.

Lunchtime: Mango-Chicken with Potatoes

Make it into 4 parts.

Put 4 chicken leg pieces in a roasting pan and roast it gently in oil. Take 800 gm(28.2 oz) potatoes (maybe divide half or quarter) along with some small onions and fry it a bit. Salt it, add a few crushed dry chilies and a glass of wine to deglaze it, along with a can of tomato pieces. Cover it and let it cook for 45 Minutes on a medium flame.

Cut the zucchini into approximately 1.5 cm (0,6 in) thick cubes, peel the mango and take the seed out. After half the cooking timeof the zucchini, 10 Minutes before the end add the mango that is sliced into columns to it. Finally taste it and spice it up if necessary.

Evening: Linguine with Anchovies-Coalfish-Sauce and Pine nuts.

Cook the Linguine until it is firm to the bite. Take 10 gm (0.35 oz) of pine nuts in a dry pan and roast it. In the meantime put two anchovy filets in some oil and fry it until it begins to molder.

Take a coalfish filet(about 80 gm (2.8 oz)) and a table-spoon of finely chopped pine nuts and fry it until it begins to molder. If necessary add some noodle water, olive oil and / or salt, mix with the noodles and serve immediately. Garnish it with pine nuts.


My Diet Meals - the 5th week

Day 29 (Monday):

Lunchtime: Went out to eat: Pizza with anchovies,
EXTRA: 1 Beer

Evening: Been invited: Rigatoni Bolognese, Salad, melon for dessert.
EXTRA: White wine.


Day 30 (Tuesday):

Lunchtime: Big salad with hard boiled egg and bun.

Evening: Lamb-chop, 150 gm (5.3 oz) Hummus, green beans.


Day 31 (Wednesday):

Lunchtime: One chicken drumstick, fried paprika, fried mushrooms.

Evening: 120 gm (4.2 oz) Cevapcici, 200 gm (7 oz) French fries, carrot-cauliflower-broccoli-vegetables.

EXTRA: 2 Beer


Day 32 (Thursday):

Lunchtime: Risotto with fennel-sausage and fried mushrooms.

(Make it into four parts)

Prepare 1.2 L of beef stock. Take a handful of mushrooms and soak it in lukewarm water for 20 minutes. Chop an onion into fine pieces. Take 300 gm (10.6 oz) fennel-sausage (raw Italian fried sausage with fennel-seeds ), free it from the intestinal cover, crumble and cook it along with the onion in 20 gm (0.7 oz) of butter.

Take the mushroom from the water and chop it coarsely, do not pour away the water. Add the mushroom and soaking water along with a tea-spoon of tomato paste into the pot, stir and let it cook for 15 minutes. Heat the beef stock and pour into it if necesssary. Add 400 gm (14.1 oz) of Arborio-Rice and mix it well and allow it to heat well. Add the stock continuously for 20 minutes using a ladle, stir it continuously. When the risotto is thick, but still firm to the bite, remove it from the stove and season it with salt and pepper. Add 20 gm (0.7 oz) butter, 40 gm (1.4 oz) grated parmesan, stir and let it rest for 2 minutes with the cover on. Serve it hot along with grated parmesan seperately.

Cut the mushrooms depending on their size, into halves or quarters and fry in some olive oil. Season it with salt, period.

Evening: Spagetti Bolognese (frozen foods), salad.


Day 33 (Friday):

Lunchtime: Salad with strips of a half Avocado, Chickpeas.

Evening: Sausage-Risotto from yesterday.


Day 34 (Saturday):

Lunchtime: Sesame Scallops with old balsamic on jasmine rice and ginger-leaf spinach

Cook the rice with some salt, put it on a pasta plate. Blanch 500 gm (17.6 oz) of spinach leaves in boiling salt water for 5 seconds, rinse it in salted ice water and squeeze. Cut a shallot into small pieces and braise it lightly in butter without allowing it to become brown. Add the spinach to the shallots and let it become warm, season it with salt and finely chopped ginger. Arrange a part of it on the rice and keep the rest seperately.

Wash and dry the scallops and turn it in sesame seeds. Braise some thyme branches in 20 gm (0.7 oz) of butter, then fry the scallops in butter, for one minute on each side. Place it on top of the spinach and rice, (carefully) season it with chayenne-pepper, Fleur de Sel salt and add some old balsamic vinegar to it.

Evening: Pork strips with Asian vegetables and rice noodles

Cut the steak into strips. Take some white pepper, coriander grains and star anise in a dry pan and brown it, afterwards grind it. From it and from soy sauce, hacked ginger Hoi Sin sauce and yogurt produce a marinade and marinate the pork in it for 1-2 hours. Afterwards remove it from the marinade (pick up), wipe off the marinade and fry it in olive oil. Remove from the pan.

Boil the cauliflower in salt water. Drain and marinate with soy sauce, garlic, finely chopped basil, olive oil, white wine vinegar, a little sesame oil and salt if necessary. Cut two pieces of celery into slices, split the 150 gm(5.3 oz) of mushroom into halves or quarters. Cut one yellow pepper into patches. Fry everything in olive oil. Three minutes before the end, add the chicory which are halved and cut into strips, as well as the rest of the marinade and continue cooking. Add the pork to it and warm it up. Cook the rice noodles, add to the pan and let it drain for 3 minutes, then arrange it on a plate.


Day 35 (Sunday):

The Scale shows a 100 kg (220 pounds). On Saturday it was 98 point something, and I haven't allowed myself to have any extras. What happened? Apperently, even the time of weighing is also not quite irrelevent. (On Monday morning it is again 98.7 kg(217.1 pounds)).

Lunchtime: Instead of breakfast and lunch, brunch with scrambled eggs (2 eggs), salad, bread, 2 slices whole wheat bread, ham and cheese.

Evening: Penne with tomato sauce made from San Marzano tomatoes

Chop ½ an onion, 1 clove of garlic and some parsley and cook for about 2 minutes in olive oil. Chop a can of San Marzano tomatoes and add to it. Let it cook until the sauce gets a good texture. Add salt and a dash of sugar. Cook the noodles and mix well.


My Diet Meals - the 6th week

Day 36 (Monday):

Lunchtime: Bucatini with Tuna-Puree

Gives 2 portions.
Mix 70 gm (2,5 oz) tuna and 2 tablespoons low-fat yogurt, mash with a fork. Add one teaspoon green pepper and capers to it. Cut an anchovy fillet into small pieces and add to it and chop a small shallot into small pieces and mix with it, likewise some finely chopped parsley. Add a tablespoons of the best olive oil to it. Season it with salt.

Take 160 gm (5,5 oz) - 200 gm (7 oz) Bucatini and halve it and cook with al dente. Mix it well with the puree, dress it and add grated Pecorino to it.

Just as well: Rub Bottarga over it.

Evening: Gyros in the pan with Chickpeas, Broccoli and Tzatziki

Gyros in the pan: Frozen foods. Quickly make tzatziki out of 75 gm (2,7 oz) low-fat yogurt, blend it with garlic and salt. Warm up the cooked chickpeas in the pan with a little oil, add broccoli seasoned with salt and nutmeg.


Day 37 (Tuesday):

Lunchtime: Tagliatelle with Ragu Bolognese. Along with it mixed vegetables from carrots-spinach-pea-Brussels sprouts.

Evening: Boiled potatoes with herring in yogurt sauce, large mixed salad

Cook 200 gm (7 oz) of boiled potatoes. Take 125 gm (4,5 oz) herring in yogurt sauce (finished product), split into halves, take one half and pep it up in sliced onionand the other in apple. Along with it a large mixed salad.


Day 38 (Wednesday):

Breakfast: An extra slice of whole grain bread with ham and cheese.

Lunchtime: Arugula-Carpaccio, penne with carrot-eggplant sauce, figs

For the carpaccio cut 50 g (1,7 oz) raw beef across the fibers into four slices and press to paper-thin slices. Sprinkle with a handful of arugula, a little grated parmesan, fleur de sel and olive oil. Cook the penne. Add 2 tablespoons of olive oil into a hot frying pan, add a not too thinly diced carrot, fry it over a medium flame for 2 minutes.

Add a well cleaned and diced eggplant to it and fry it for 5 minutes. If the eggplant sticks to the pan add a little noodle water to it. Dice a big tomato and cook along with it for 2-3 minutes. Pour off the noodles and add it to the pan when its still moist, mix it and let it pass through. Along with parmesan. Two figs as dessert.

Evening: Spaghetti with acid arugula and Gorgonzola Pesto

Make it into two parts.
Cook the Spaghetti. Roast 20 gm (0,7 oz) of pine nuts in a pan. Take 30 gm (1 oz) Gorgonzola, 25 gm (0,9 oz) cream, 25 gm (0,9 oz) Arugula, 10 gm (0,35 oz) - 20 gm (0,7 oz) olive oil, 1 tablespoon of salt and a hot and spicy bell pepper, put it all into a blender and mix it into a rough paste. Mix a teaspoon of capers, mix the sauce with the noodles and serve. Along with as much salad or vegetables as one desires.


Day 39 (Thursday):

Lunchtime: EXTRA: Lunch-invitation. Quantity per person.

Appetizer: A glass of peach juice.

1st Course: 2 pieces of honey-melon with finely sliced Lardo di Colonnata (20 gm (0,7 oz)).

2nd Course: Avocado and shrimp cream: Take 1/4th of a ripe avocado and mash it with a fork, add 50 gm (1,7 oz) of shrimp (precooked) into it. Season it with salt, pepper and lemon juice. Along with it a small ciabatta bun.

3rd Course: Spaghetti Carobonara: Cook the spaghetti. Take 20 gm (0,7 oz) of pecorino cheese in a bowl, stir and blend with ½ an egg. Take 35 gm (1,23 oz) of pancetta and cut it into cubes and leave it out in a pan. Skim a cup of cooking water, add the noodles while it is hot and dripping wet into the cheese-egg mixture and stir quickly. Serve on plates, add the bacon on top.

Dessert: Fruit salad, a scoop of espresso-amaretto-chilli-ice cream.

Evening: 1 bun, 1 slice of whole grain bread, avocado-shrimp-cream, salad, cheese.


Day 40 (Friday):

Lunchtime: Salad with noodles and turkey strips.

Evening: Noodles with sour pesto.


Day 41 (Saturday):

Lunchtime: Brussels sprouts, Coalfish fillet, fresh beans with olive oil.

Evening: Lamb chop, long grain & wild rice, green beans with garlic.


Day 42 (Sunday):

My weight has reached 98.1 kg (215,8 pounds). So about half a kilo lost this week.

EXTRA: 2 buns for breakfast, fried egg.

Lunchtime: 40 gm (1,5 oz) of carpaccio, topped with parmesan and arugula and seasoned with olive oil and fleur de sel. Salad with 40 gm (1,5 oz) of tuna and lettuce, carrots, bell pepper, celery.

Evening: 200 gm (7 oz) of boiled potatoes with 120 gm (4,2 oz) of herring in yogurt sauce, broccoli.


My Diet Meals - the 7th week

Day 43 (Monday):

Lunchtime: Spaghetti all'arabbiata, Salad.

Evening: Pizza from 100 gm (3.5 oz) of yeast dough, 1 slice of ham, mushrooms, fresh tomatoes, 40 gm (1.4 oz) mozzarella. Salad from chicory and tomatoes.


Day 44 (Tuesday):

EXTRA: 2 Buns for breakfast.

Lunchtime and Evening: Cauliflower-Minestrone

Make it into 6 parts.

Soak 200 gm (7 oz) of dried white bean overnight and cook it for about 10 minutes until it is bubbling, then cook it along with some sage leaves for 50 minutes. Take 2 onions, 4-5 carrots and two celery stems and clean them, cut into small pieces and braise it lightly in a large pan with olive oil.

Take a cauliflower, ½ savoy cabbage (or black cabbage if availabe), 4 zucchini, 200 gm (7 oz) of potatoes, 3 tomatoes, clean them and cut into small pieces. Then add it all to the drained beans in the pot. Add about 1 ½ l of hot meat broth to it, more if needed.

Briefly cook the vegetables (20-25 minutes), add 200 gm (7 oz) short pasta (such as Ditalini) so that the vegetables are cooked but still has bite when the noodle is done. Add salt and pepper as needed, mix ½ a bunch of finely chopped parsley and a handful of chopped basil to it and serve. Along with it, parmesan and olive oil.


Day 45 (Wednesday):

Lunch: A burger, salad with vinegar / oil dressing.

Evening: Penna all'arabbiata.


Day 46 (Thursday):

Lunch: Stir fry with pork and potatoes

Cut 80 gm (2.8 oz) of pork into strips and fry it in oil. Remove it from the pan, add a cut up bell pepper to it and let it brown. Then add a diced eggplant and two celery stems and cook for a few minutes, pour some water. Meanwhile take 200 gm (7 oz) of potatoes and cut it into French fries strips, take ½ -1 l of chicken broth with sliced onion and cook it for 8-10 minutes. Mix everything and season it with a chopped clove of garlic, parsley, soy sauce and salt if necessary.

Evening: Octoberfest visit: 200 gm (7 oz) chicken wings, coleslaw, large pretzel EXTRA: 4 big beer


Day 47 (Friday):

Lunch & Evening: Farfalle all'arabbiata, salad.


Day 48 (Saturday):

EXTRAS: Scrambled egg (1 egg) for breakfast, an additional portion of bread and topping.

Lunch: Fried lamb chop, rice, fried fennel.

Evening: ½ cup of rice, tin of sardines in oil (90 gm (3.2 oz)), salad.


Day 49 (Sunday):

The scale shows 97,5 kg (214,5 lbs). Meanwhile what I was losing in weight, levelled out at ½ a kilo per week instead of about a kilo at the beginning. I am comfortable with it. Occasionally I allow myself to a few extras- and stil staying on target. This is not about speed but consistency.

Lunchtime: Pizza from 100 gm (3,5 oz) of dough with 4 anchovies, 30 gm (1 oz) mozzarella. Salad.

Evening: Been invited, a few extras: A double portion of pasta (Bolognese), ½ bottle of wine.


My Diet Meals - the 8th week

Day 50 (Monday):

Lunchtime: Penne with chicken in cheese and cream sauce.

EXTRA: Afternoon snack: pretzel with cream cheese.

Evening: Spaghetti aglio e olio, Salad.


Day 51 (Tuesday):

Lunchtime: Rice, 125 gm (4.5 oz) smoked trout, spinach

Evening: Minestrone


Day 52 (Wednesday):

Lunchtime: Pizza from 100 gm (3.5 oz) dough, anchovies, gorgonzola, tomato, onion, mushrooms. Salad.

Evening: Mediterranean roasted vegetables

To one's desire, take zucchini, onion, mushrooms, fennel, and 200 gm (7 oz) potatoes, clean them and cut into bite-size pieces. Tipple a casserole with oil, add the vegetables with minced garlic, to it add a thyme and sage branch, salt and pepper. Add a can of chopped tomatoes over it, along with it a glass of red wine.

Leave it on gas for 50 minutes at level 4-5 / electrical 220°C / 430°F , cover it and let it braise. For dresing mix with 80 gm (2.80 oz) of diced feta cheese.


Day 53 (Thursday):

Lunchtime: Chili con carne, salad.

Evening: Caramelized pork with red cabbage and fried mushrooms

Cook rice. Cut 80 gm (2.8 oz) of pork into strips, fry in a pan with some oil. Sprinkle a heaped tablespoon of powered sugar and let it caramelize, stir with the meat.

Fry the mushrooms (halved or quartered as necessary) seperately, with a little oil, season with salt.

Remove it from the pan and fry raw red cabbage, along with it add a sliced red onion, braise it in a glass of red wine, soy sauce, and a reasonable portion of red curry paste, garlic and season it with salt if necessary. Serve hot.


Day 54 (Friday):

Lunchtime and Evening: Noodles with tomato sauce, salad.


Day 55 (Saturday):

Lunchtime: 2 spare ribs, mashed potatoes, salad.

Evening: Spaghetti with cauliflower, Parmesan and olive oil, salad.


Day 56 (Sunday):

96,8 kg / 213,4 lbs.

Lunchtime: Bucatini with cauliflower and cheese.

Evening: Mashed potatoes, yogurt, herring salad with red cabbage, lettuce, arugula, tomatoes.


My Diet Meals - the 9th week

Day 57 (Monday):

Lunchtime: Brussels sprouts, noodles with peas and cream sauce

Evening: Beer Garden, Extras: 2 liters of beer, 3 slices whole wheat bread with cheese and bacon, brussels sprouts


Day 58 (Tuesday):

EXTRA: Lunch: All you can eat – Buffet with the Indian

Evening: Salsiccia- Risotto, salad, one glass of white wine


Day 59 (Wednesday):

Lunch: Chicken in the pan, whole wheat bread, salad

Evening: Noodles with salmon sauce


Day 60 (Thursday):

Lunch: Chicken with rice and salad

Evening: Noodles with gorgonzola spinach


Day 61 (Friday):

Lunch: Farfalle with roasted vegetables, onions, celery, bell pepper and zucchini. Pour white wine and season it with salt, pepper and garlic

EXTRA: 1 piece of English cake

Evening: Unsuccessful experiment with tofu, chickpeas, vegetables and yellow curry paste, should not be mentioned further.


Day 62 (Saturday):

Lunch: Pumpkin soup and salad with turkey strips

Make it into 4 parts

Take ½ teaspoon chili, 1 teaspoon mustard seeds, 1 teaspoon cumin, 1 teaspoon coriander in a frying pan, fry it without fat until the spices begin to smell. Mix it or use the mortar.

Take one hokkaido pumpkin, wash it, cut the ends and the unpleasant areas off, but do not peel it and then cut it into cubes of approximately 1-2 cm. Otherwise take 600 gm (20.3 oz) – 700 gm (23.6) nutmeg pumpkin, but then peel it. Take ¾ l of chicken broth and boil it, put the pumpkin pieces into it and let it boil for over a low flame for about 20 minutes.

Add 80 gm (2.7 oz) of cream, 1 coarsely chopped clove of garlic, 1 cleaned and chopped slice of ginger and the remaining spices to it. Make a fine puree out of it with a hand held blender. If necessary season it with salt. Arrange it in a soup bowl and garnish it with a dash of pumpkin oil.

Evening: Salad with 60gm (2 oz) mozzarella, spaghetti with olive oil and cheese


Day 63 (Sunday):

Lunch: Brunch with pretzel, 2 slices whole wheat bread, fried egg, ham, cheese

Evening: Anchovy pizza with dried tomatoes

Make it into 6 parts

Add 400 gm (6.7 oz) of flour to 200 ml of water and knead it for 4 minutes to make a smooth dough. Leave it for 15 minutes. Dissolve ½ cube of brewer's yeast in some warm water or use 7 gm (0.25 oz) of dry yeast and add to the dough along with ½ teaspoon of salt. Knead for another 4 minutes, maybe add flour or water to get a smooth elastic consistency. Dip the dough on a floured work surface with floured hands- the quantity is enough for two plates. Place it in a sufficiently large floured bowl – the dough will double in volume at the least – give the flour on top of it and cover it with kitchen foil. Let it stay at room temperature for an hour.

Preheat the baking tin in the oven, and set the oven as hot as possible and switch the grill on as well. Drag the dough on the baking paper to get the form, let the bubbles stay at the edges. Season the crushed or pureed tomatoes with salt and oregano and spread it on the pizza with a spoon, but leave the edges free. Use as desired, for example like this: Dissect and per serving put 30 gm (1 oz) of mozzarella on the pizza. Add some dried tomatoes and anchovies to it. A little olive oil on top. Depending on the quantity of the topping, the pizza should be ready after 15-20 minutes (when the edge begins to become brown).

Salad or vegetable as desired along with it.

My Diet Meals - the 10th week

Day 64 (Monday)

Lunchtime: Microwave vegetables (frozen), pumpkin soup, 60 gm (2,1 oz) of melted pancetta, fat separated from it, drained on kitchen paper

Evening: Beef goulash with noodles, EXTRA: 2 slices of bread


Day 65 (Tuesday):

Lunchtime: EXTRA: Went out to eat. Mixed Greek appetizers, fish, salad, bread

Evening: Spaghetti carbonara, salad


Day 66 (Wednesday):

Lunchtime: Spaghetti carbonara, pan cooked vegetables (frozen)

Evening: Pizza from 100 gm (3,5 oz) pizza dough, salad with lettuce, carrots, tomatoes, bell peppers


Day 67 (Thursday):

Lunchtime: Risotto, salad

Evening: 200 gm (7 oz) boiled potatoes, 100 gm (3,5 oz) low fat quark, steamed carrots


Day 68 (Friday):

Lunchtime: Bouillon – Potatoes with mixed vegetables

Clean and dice 250 gm (8,8 oz) potatoes and boil it until soft in ½ l chicken broth.

Take about 200 gm (7 oz) savoy cabbage and cut it into strips, fry it with a red onion in a little oil, pour a little broth. Let it simmer for about 10 minutes and season it with a finely chopped clove of garlic, a finely chopped slice of ginger and soya sauce. Add salt if required.

Fry a bell pepper, fennel and carrot, pour in the broth and a white wine. Cook it softly, season it with garlic, ginger, lemon juice, salt and pepper.

Evening: One piece of pizza and fried mushrooms.


Day 69 (Saturday):

Lunchtime: Minestrone

Evening: EXTRAs: Birthday invitation with cakes, juice, beer, pizza...

Vegetables from the oven: Take fennel, eggplant, zuccini in any quantity desired, clean and cut into slices. Put into a frying pan coated with olive oil, along with it quartered onion, thyme and sage leaves, and a can of tomatoes. A glass of red or white wine along with it and salt it. In the oven at 180 °/ gas level 3, cook for 40 minutes.


Day 70 (Sunday):

96,0 kg (211,2 lbs)

Lunchtime: EXTRA: Brunch

Evening: Vegetables, rosemary - potatoes and lamb chops from the oven

Vegetables like on Saturday. For the rosemary – potatoes clean the potatoes (skin them if necessary) and cut it in halves. Sprinkle with olive oil, rosemary, pepper and Fleur de Sel. Bake it in a preheated oven for 30 minutes at 200 ° / gas level 4, add seasoned lamb chops to it depending on the thickness at the last 10 – 15 minutes.


My Diet Meals - the 11th week

Day 71 (Monday):

Lunchtime: Roasted Vegetables (like Saturday), pumpkin soup

Evening: 1 piece of pizza, salad

EXTRA: 1 piece of cake, 1 glass of cola-mix


Day 72 (Tuesday):

Lunchtime: Penna all'arrabiata, salad

Evening: Piece of pizza, vegetables

EXTRA: 1 piece of cake, 1 glass of cola-mix


Day 73 (Wednesday):

Lunchtime: Chinese noodle soup, salad

Evening: Tagliatelle with leek

Take 400 gms (13,5 oz) of leek and clean it (quarter it but leave the stem as it is and wash well), cut it into strips and fry in a little oil in a nonstick pan. Pour 80 ml white wine, cover and let it simmer for 10 minutes over a low flame.

Cook the tagliatelle. Once the leek is soft but firm to the bite, season it with salt , cayenne and nutmeg, pour in 50 gm (1,7 oz) sour cream and stir, mix witn the noodles and serve. Along with it serve parmesan seperately.

EXTRA: 1 piece of cake


Day 74 (Thursday):

Lunchtime: One piece of pizza, a large bowl of salad

Evening: Chicken-vegetables-couscous

Make it into 2 parts

Take an onion, a bell pepper and cut it into strips and fry in a little oil. Take two zucchinis and eggplants cut it into halves or quarters (depending on size) of 2-4 mm thick. Add a can of chopped tomatoes to it. Salt it and pour a glass of white wine and let it cook over a low flame for 15 minutes.

Take 200 gm (6,7 oz) chicken and cut it into strips and fry it. Cook 160 gm (5,4 oz) couscous in water according to instructions. Mix vegetables and couscous and put the chicken strips on top of it.


Day 75 (Friday):

Lunchtime: Farfalle with vegetables and 30 gm (1 oz) light mozzarella, 30 gm (1 oz) grated parmesan.

Evening: 3 baguette sandwiches, cucumber with sour cream dip, sweet chilli sauce, vinegar and salt EXTRA: 1 piece of cake


Day 76 (Saturday):

Lunchtime: Canteen: Goulash with dumplings and vegetables from carrot, celery and green beans and salad.

Evening: Rice with vegetables, 80 gm (2,7 oz) ham and cheese.


Day 77 (Sunday):

95 kg (209 lbs). Despite having extras almost daily and even though I had no exercise this week (I was sick), lost a kilo. Not bad.

Lunchtime: Glazed pork with white wine, carrots and cabbage in soy sauce

Take 100 gm (3,4 oz) pork neck and cut t into strips and fry in 1 tablespoon oil. Sprinkle 2 teaspoon powdered sugar over it and let it caramelize for a short while and mix it. Cut the cabbage into strips and fry lightly in a little oil. Pour in soy sauce and white wine, keep it open and continue cooking for 4-5 minutes. Season it with salt very carefully. Peel carrots and cut crosswise into slices. Fry it on both sides in a little oil, pour white wine, salt it and add fresh thyme leaves to it. Cook it until it is firm to the bite.

Evening: Rice with vegetables, salad


My Diet Meals - the 12th week

Day 78 (Monday):

Lunchtime: Quick Risi e Bisi, salad

Make it into 4 parts.

Take 50 gm (1,7 oz) of bacon, dice it and fry in a pan, the bacon can be seperated from the additional fat depending on its fat content.

Cut an onion into small pieces and add to it and fry until it becomes golden brown. Take 1 can of peas (280 gm (9,5 oz)) and 200 gm (6,7 oz) of risotto rice (best is Vialone Nano) and add to it and let it cook. Gradually pour 1l chicken stock to the rice, until the rice is cooked for 20 minutes, but is still firm to the bite. The risotto should be slightly liquid.

Mix with 30 gm (1 oz) of grated parmesan and butter, cover it and let it rest for 3 minutes and serve it immediately.

Evening: EXTRA: Invitation for buffet


Day 79 (Tuesday):

Lunchtime: 200 g (7 oz) Lasagne, salad

Evening: Risi e Bisi, Brussels sprouts


Day 80 (Wednesday):

Lunchtime: Steam fennel in soy sauce, lamb chop, Hummus (from 250 gm (8,5 oz) boiled chickpeas)

Evening: Pasta e fagioli, cucumber with dip


Day 81 (Thursday):

Lunchtime: Lasagne, salad

Evening: Fusili with tomato sauce, green beans


Day 82 (Friday):

Lunchtime: Pumpkin soup, salad with endive, cabbage, mushrooms, spring onion, tomato, an egg and coctail dressing

Evening: A piece of apple strudel (250 gm (8,5 oz)), cucumber salad with 50 gm (1,7 oz) Emmentaler

Day 83 (Saturday):

EXTRA: Breakfast with 2 pieces of bread, scrambled egg, a glass of peach juice

Lunchtime: A chicken drumstick, potatoes, vegetables, salad

Evening: Noodles wth tomato sauce and parmesan, endive salad with cocktail dressing


Day 84 (Sunday):

95,3 kg (209,7 lbs).

Lunchtime: EXTRA: Went out to eat: Roast pork with potato dumplings and cabbage salad, a beer, a piece of cake

Evening: 250 gm (8,5 oz) boiled potatoes with a herring fillet and some cheese.


My Diet Meals - the 13th week

Day 85 (Monday):

Lunchtime: Grilled octopus, bread, salad

EXTRA: 1 beer

Evening: 1,5 pieces of Pizza, steamed vegetables.

EXTRA: Red wine


Day 86 (Tuesday):

Lunchtime: Fusilli with Brussels sprouts

Cook Brussels sprouts for 10 minutes in salted water on low heat. Cook the noodles. Cut and fry 30g (1 oz) raw hams in strips. Once the sprouts are firm to the bite, pour it and spice it with pepper, nutmeg (careful!) with sesame oil.

Mix 1 tablespoon of sour cream, with the noodles; round off with Fleur de sel and add sufficient grated pecorino.

Evening: Pumpkin Risotto

Make it into 6-8 parts

Peel approximately 700g pumpkin, scrape out seeds and chop it.

50g (1,7 oz) streaky bacon (preferably pancetta) cut into cubes and leave out in a pot. Remove the bacon with a slotted spoon and set aside, fry a diced onion in the fat glassy. Then boil the pumpkin for 10 min.

Now pour the rice in the pot, let it heat, then pour the hot vegetable stock with ladle, only if, the rice has absorbed the water completely (a total of 1.3 l stock). Then cook the rice for about 20 minutes until it is firm to bite and the risotto should be slightly liquid.

Shortly before the end of cooking, let the bacons to be warm. Remove it from the flame; stir a handful of parsley, 50g (1,7 oz) pecorino and 30g (1 oz) butter. Cover it and let it rest for 3 minutes. Serve it immediately with salad.


Day 87 (Wednesday):

Lunchtime: Vegetables Couscous with Argan oil

Per person:

Heat 150g (5,3 oz) of steamed spinach, cook 80g (2,8 oz) – 120g (4,2 oz) Couscous in water according to the instruction. Peel 150g (5,3 oz) carrots, sliced diagonally. Peel 1 onion, quarter it , unfold and fry along with the carrots in olive oil until firm to the bite.

Once finished, mix the spinach with couscous, heat briefly, add a clove of garlic, a ginger slice, cayenne pepper, salt and black pepper for taste, round off with 1 – 2 tablespoons of Argan oil and serve immediately.

Evening: Pumpkin soup


Day 88 (Thursday):

Lunchtime: Large salad, fried pork neck, a slice of whole grain bread.

Evening: Noodles with leeks


Day 89 (Friday):

Lunchtime: Risi e Bisi, salad

Evening: Noodles with leeks, fried onion.


Day 90 (Saturday):

Lunchtime: Brunch with 2 buns, ham, cheese, fruit juice, salad

Evening: Tagliatelle with spinach, 40g (1,4 oz) cream, 20g (0,7 oz) sour cream, 20g (0,7 oz) roasted pine nuts, cayenne, nutmeg, salt

EXTRA: 1 glass white wine


Day 91 (Sunday):

93,7kg (206,5 lbs).

With the loss of about 1,5kg (3,3lbs) compared to last Sunday, temporary variations are certain. If I possibly can hold this weight till the next week, I certainly do not fall with the plan.

Lunchtime: Went out to eat Vietnamese: beef soup with noodles, duck with vegetables and rice, a beer. A glass of peach juice

Evening: Capellini with cod Fry a cod fillet in butter, chop and season. Cook the noodles, drain and mix with pecorino and cauliflower salad.


My Diet Meals - the 14th week

Day 92 (Monday):

Lunchtime: Baked potatoes with tomato-mint-curd, salad

For the curd cut tomato into cubes, season with salt and finely chopped basil. Because peppermint is very intense and should not be too pushy, so be careful! I have mixed three small little sheets finely chopped with 100 g (3,6 oz) of curd ; at best starting out with little and then keep dosing the rest.

Evening: Spaghetti with broccoli, olive oil and Pecorino


Day 93 (Tuesday):

Lunchtime: Roasted chicken breast with raw potatoes, salad

Evening: EXTRA: Went out to eat: Pumpkin soup, Wiener schnitzel with potato salad, four Beer


Day 94 (Wednesday):

EXTRA: Breakfast with 3 slices of bread, scrambled egg, cocoa, juice

Lunchtime: Minestrone

Evening: Spaghetti aglio e olio, salad with tuna fish


Day 95 (Thursday):

Lunchtime: Meatballs, mashed potatoes, Brussels sprouts

Evening: Noodles with tomato sauce, spinach


Day 96 (Friday):

Lunchtime: Noodles with cauliflower, Parmesan, olive oil, a glass of wine

Evening: Cauliflower salad, pasta with tomato sauce, meatballs


Day 97 (Saturday):

Lunchtime: (Canteen): fish fillet, Swiss chard, gnocchi, salad

Evening: Large salad, rice, pickled mushrooms, 3 slices of ham

 

Day 98 (Sunday):

94,1 kg (207,2 lbs). Held the weight possibly well in any case, after the radical loss last week. Unfortunately, at the moment I cannot do sports because of an injury, however one or the other walk is good for the energy balance.

EXTRA: Breakfast with 2 pretzels and 1 bread and topping. 2 glasses of apple juice

Lunchtime: Went out to eat: A goose-leg, 1 potato dumplings, red cabbage, EXTRA: 1 beer

Evening: Saffron risotto, salad

Makes 6 servings

Stew a finely chopped onion in 50g (1,7 oz) butter, add 500g (17,6 oz) Carnaroli rice to it and let it cook, Gradually pour 1l chicken stock to the rice with a scoop, cook the risotto for 20 minutes stirring continuously.

Add one to two tablespoons of saffron threads to it after 10 minutes. Once the rice is cooked and the risotto has the right consistency, stir in 50g (1,7 oz) of butter and 80 g (2,8 oz) Parmesan, season with salt and pepper, cover and let it rest for 3 minutes, stir again and serve immediately. Along with salad.


My Diet Meals - the 15th week

Day 99 (Monday)

Lunchtime: 2 spring rolls of 100g (3,5 oz), with chicken and vegetable filling

Evening: Saffron risotto, mixed vegetables, chicory salad with mushrooms


Day 100 (Tuesday)

Lunchtime: Gyros, rice, tzatziki and salad.

Evening: 3 Salgados (fried, stuffed Brazilian dumplings)


Day 101 (Wednesday):

Lunchtime: Pumpkin risotto, salad

Evening: Springlike chicken with Brussels sprouts and a cup of yogurt

Clean and cook halved Brussels sprouts for 5 minutes in salt water. Cut 100g (3,5 oz) chicken breast into strips, and fry in olive oil. Remove from pan, drain the sprouts and let in the drippings of the roasted chicken strips. Cook 80g (2,8 oz) Fusilli al dente, then mix together.

Take approximately 70g (2,4 oz) slim yogurt. Stir in pepper, salt, season with shell abrasion (unsprayed lemon) and the juice of quarter a lemon. Chop 3 slices of fresh red chilli, and stir well. Roast 1 / 4 teaspoon coriander seeds in a dry, hot frying pan until they begin to smell; then mortars and stir. Stir in chopped fresh parsley and serve immediately.

EXTRA: 3 glasses of wine.


Day 102 (Thursday):

Lunchtime: Parsley risotto, salad.

EXTRA: Glass wine

Evening: Confit of duck breast on chestnuts with green beans

Makes 3 servings

Pour oil in saucepan to 65-70 ° C so that the duck breast is completely covered (can be used multiple times), then remove from the flame. Wash a duck breast of 300 g (10,6 oz), pat dry, season it with salt and pepper and cook for 10-12 minutes in the oil. Take it out, cover it and let it rest for a few minutes. Then fry it in a pan for 2-3 minutes to make it crispy.

Fry 600g (21,1 oz) pre-cooked chestnuts in 10g (0,3 oz) butter for a short time, then add a star anise, bay leaf and a glass of dry wine to it, and let it reduce. Add 100 ml cream to it and let it heat. Mix the whole salt with approximately 8 mm fresh red chili and a tablespoon of tahini and mash. The jelly should have a creamy consistency- possibly stir in more wine and heat.

Cook the green beans with savory until firm to the bite, and season with olive oil and fleur de sel. Pour the puree onto pre heated plates , cut the duck into slices and garnish it with beans on the top.


Day 103 (Friday):

Lunchtime: 2 spring rolls of 100g (3,5 oz) with chicken and vegetable stuffing, salad

Evening: EXTRA: 2 servings Spagettini all'arrabiata


Day 104 (Saturday):

Lunchtime: Canteen: Roasted Pork with rosemary potatoes, kale and carrots, salad

Evening: Avocado sandwiches and grated carrots

2 rolls with halved avocado slices, seasoned with fleur de sel, lemon juice and pepper; Grated carrots with a dressing of walnut oil, salt, sugar and lemon.


Day 105 (Sunday):

94,0 kg (207,2 lbs)

Lunchtime: Jasmine rice with green onions and diced duck breast, served with green beans

Cut spring onions into rings and sauté in 2 tablespoons lard or butter, pour in 1/2 cup of rice to it and let it heat, with almost twice the amount of water, bring to a boil, until brackish, cover and let it cook on low flame for 8-10 minutes. Heat , if necessary, 100g (3,5 oz) Roasted duck breast (eg, as on Thursday) and cut into cubes and garnish it with rice. Season the green beans with olive oil, garlic and sea salt to taste.

Evening: Spaghetti with tomato sauce, salad


My Diet Meals - the 16th week

Day 106 (Monday):

Lunchtime: Zuppa di farro con fagioli with sausage (spelt and bean soup recipe from Umbria). Salad

Makes 6 servings

250g (8,8 oz) broad beans (such as Borlotti beans) soaked overnight in plenty of water, then cook until it is soft, almost without salt (for about 1 hour depending on the type). Roast crumbled sausage (600g) ( 21,1 oz) in olive oil until brown. Add 2 carrots, an onion and a stick diced celery, and fry until firm to the bite. Add 2 unpeeled garlic cloves, salt and beans to it and cover with boiling water. Then add the spelt (250g / 8,8 oz) and cook for about ½ hour (30 minutes) until it is soft but firm to the bite. Once cooked, at the end stir in a few sage leaves, season and let stand briefly, and serve: the whole is served up with an extra splash of olive oil.

Evening: Roasted snow peas, boiled potatoes with ginger curd


Day 107 (Tuesday):

Lunchtime: sausage risotto, chicory

Evening: Noodles with peas and cream sauce


Day 108 (Wednesday):

Lunchtime: Boiled potatoes scalloped with cheese, cauliflower salad

Evening: Roasted duck breast, 2 potato dumplings filled with raisins and a 90g (3,1 oz) shallots Confit, red cabbage


Day 109 (Thursday):

Lunchtime: Spelt and bean soup with sausage, fried zucchini slices

Evening: Spaghetti with cold tomato and mozzarella sauce, fried mushrooms


Day 110 (Friday):

Lunchtime: Spelt and bean soup with sausage, salad

EXTRA: 1 serving of chocolate cream

Evening: Noodles with peas and cream sauce, chicory with cottage cheese dip


Day 111 (Saturday):

Lunchtime: Went out to eat Vietnamese: Fried chicken with rice and vegetables. EXTRA: A beer

Evening: Macaroni with avocado pieces

Cut half an avocado into cubes. Remove the seed and put it in a bowl without breaking it. Then cut the Avocado strips diagonally and then perpendicular to it. Finally cut into slices and remove the shell. Dice half of white onion, add lemon juice , 1 tablespoon olive oil for flavor, fleur de sel and season it with pepper. Toss and mix it with the hot macaroni. Along with it Bell pepper salad.

EXTRA: 1 serving of chocolate cream


Day 112 (Sunday):

92,6 kg (204.1 lbs)

EXTRA: Breakfast with 2 glasses of apple juice, chocolate Croissants, a pretzel, a roll

Lunchtime: Salad with tuna fish, a baguette bread

Evening: Minestrone


My Diet Meals - the 17th week

Day 113 (Monday):

Lunchtime: roasted duck breast, green beans, potato dumplings

Evening: Noodles, salad


Day 114 (Tuesday):

Lunchtime: Fried Noodles, roasted bell peppers

Evening: Whole wheat bread with sardines, salad

EXTRA: 2 Beer


Day 115 (Wednesday):

Lunchtime: Pumpkin risotto, green beans

EXTRA: 1 glass of cola mix

Evening: Roasted duck chest, chestnuts tossed in butter, green beans


Day 116 (Thursday):

Lunchtime: 2 sausages of 65g (2, 3 oz), boiled potatoes 200g, pickled cabbage

Evening: Brussels sprouts with bacon, noodles


Day 117 (Friday):

Lunchtime: Brussels sprouts, macaroni and 1 sausage

Evening: Duck breast, rice and salad

EXTRA: 1 piece of cake, various alcoholic beverages, 1 Doner


Day 118 (Saturday):

Lunchtime: Pasta with tomato sauce, salad

Evening: EXTRA: Invitation with a larger menu, 3 beers


Day 119 (Sunday):

94,1 kg (207,4 lbs). It is certainly not a week of fasting. Although the 1.5 kg more probably includes temporary effects, reducing the extras probably will help.

Lunchtime: 300g (10,5 oz) pasta e fagioli, 2 sausages of 65g (2,3 oz)

Evening: Roasted duck, Asian Vegetables and rice


My Diet Meals - the 18th week

Day 120 (Monday):

Lunchtime: A slice of pizza, salad

Evening: Pasta with rocket pesto, white cabbage fried in Teriyaki sauce


Day 121 (Tuesday):

Lunchtime: Sushi

EXTRA: a slice of pizza

Evening: Pizza, salad


Day 122 (Wednesday):

Lunchtime: cream of potato soup, salad

Evening: A slice of pizza, fruit


Day 123 (Thursday):

EXTRA: 1 glass of apple juice

Lunchtime: spinach, 3 eggs, 200 g (7 oz) boiled potatoes

Evening: cream of potato soup, 2 sausages a 65 g (2, 2 oz), fried Mung bean sprouts: Roast for about 3 minutes in olive oil with chili slices, and season with salt.

Day 124 (Friday):

Lunchtime: cream of potato soup, salad

Evening: Pasta with rocket pesto

Day 125 (Saturday):

Lunchtime: cream of potato soup with 30 g (1 oz) fried bacon, salad

Evening: Pasta with rocket pesto

Day 126 (Sunday):

92,0 kg (202,8 lbs)

Lunchtime: Brussels sprouts with nutmeg and parmesan, 270 g (2,5 oz) meatballs, rice

Evening: Cod fillet in honey-lemon sauce with ribbon noodles.

Roast 2 tablespoons of pine nuts

Fry 260 g (2,1 oz) Cod fillets in butter, and then remove from the pan: Boil white wine, honey, lemon juice, and in the end season with lemon zest, white pepper and salt. Toss pasta in some butter, mix with the minced fish, lemon sauce and pine nuts. To this salad


My Diet Meals - the 19th Week

Day 127 (Monday):

Lunchtime: Beef cutlet, long-grain wild rice, carrot-zucchini-vegetables: Cut the carrots equally into sticks, slice the zucchini into quarters.

Sauté the carrots in butter, salt to taste, take off the heat and continue cooking for 3 minutes. Pour some chicken stock, add to it the zucchini, and cook until firm to bite. If necessary, add salt.

Evening: Noodles with Pesto, salad


Day 128 (Tuesday):

EXTRA: Breakfast with 3 slices of whole grain bread, cheese, black smoked ham

Lunchtime: Mung bean sprouts sautéed with a little chili and salt. 60 g (2,1 oz) rice noodles seasoned with soy sauce. A piece of cheese

Evening: fried mushrooms, red cabbage


Day 129 (Wednesday):

Lunchtime: beef minute steak in Panko flour, pasta with broccoli.

EXTRAS: biscuits, gingerbread, Lakao

Evening: EXTRA: Christmas celebration


Day 130 (Thursday):

Lunchtime: pumpkin soup with bacon and 2 slices brown bread

Evening: Pasta with cauliflower


Day 131 (Friday):

Lunchtime: Bean sprouts risotto, cauliflower salad

Evening: Beef Steak, salad


Day 132 (Saturday):

Lunchtime: Brunch

Evening: Boiled potatoes with raclette cheese, lettuce


Day 133 (Sunday):

91, 9 kg (200, 6 lbs)

Lunchtime: Cordon Bleu, potatoes, chard vegetables. EXTRA: 1 piece of cake

Evening: Pasta with Gorgonzola sauce, salad


My Diet Meals - the 20th week

Day 134 (Monday):

Lunchtime: Ratatouille (with onions, peppers, zucchini, stewed for 20 minutes. Rosemary, garlic, 1 teaspoon honey, salt)

Bulgur with 1 tablespoon Argan oil

Beef fillet

Evening: Salad with tuna fish


Day 135 (Tuesday):

Lunchtime: green beans, leek potatoes puree; chicken breast coated with Panko flour

Evening: Pasta, Salad

The following holidays (Christmas and New Year's Day) are quite unsuitable for a reduction diet. The skiing holiday which I have planned will certainly compensate for the Christmas diet.

I abandoned the diet from 22.12. It continues from 3. January


My Diet Meals - the 22th week

Day 148 (Monday):

Lunchtime: Fish fillet in rosemary and coriander butter parsley risotto. To these add sprouts, beans, peas and vegetables.

Pat dry 2 fish fillets 60g (2, 1 oz) add salt, flour. Take a sprig of rosemary strip and pull the needles with 1 teaspoon coriander seeds and 10 g (0, 36 oz) of butter in the pan and let it cook over low heat. Then add the fish fillets over medium heat to fry on each side for one minute, remove from heat, cover it with a lid and let it simmer for a minute.

Arrange the fish on the hot parsley risotto (I had already finished).

Pur 2-4 oz Verjus in the pan (alternatively lemon juice, but since much less) and let boil. To it add the mixed vegetables (frozen) season to taste with salt and olive oil.

Evening: Cevapcici with lentil puree and fast fruity coleslaw

Fry 5 Cevapcici 25g (0, 8 oz). Cut white cabbage into thin strips, season with oil, vinegar, cranberries and black pepper.

Lentil puree: Cook the soft lentils (80g (2, 9 oz) per person) with about two parts of water for 45 minutes. Fry the carrots, onions and celery cut into cubes in little oil. To the cooked lentils, add puree with a peeled clove of garlic, salt, each with a teaspoon capers and tahini, and a good shot Verjus (or lemon) with a hand blender.

EXTRA: 3 chocolates


Day 149 (Tuesday):

EXTRA: 2 scrambled eggs, 2 Slices of whole grain bread

Lunchtime: 180 g (6, 3 oz) French fries, 150 g (5, 3 oz) Pan Gyros, some Tzatziki, coleslaw.

Evening: Spaghetti with a simple tomato sauce.

EXTRA: 1 glass of red wine



Day 150 (Wednesday):

EXTRA: 1 glass of orange juice

Lunchtime: Pasta with peas and cream sauce. Mixed vegetables

Evening: Marinated chicken breast with wild rice, spinach

Cook rice according to instructions.

Cut the chicken breast into strips, marinate for 30 minutes in soya sauce, ginger, garlic, red curry paste and fig cream (or something else sweet, fruity). Cook spinach, season with garlic and salt.


Day 151 (Thursday):

Lunchtime: Brunch with 3 slices of black bread with toppings, 2 scrambled eggs, orange juice

Evening: Went out for dinner: Vegetable antipasti, small anchovy pizza. EXTRAS: dessert, bread, 2 beers


Day 152 (Friday):

Lunchtime: 4 Viennese, 2 pretzels, salad

Evening: Large bowl of salad, marinated chicken breast from Wednesday, Rice


Day 153 (Saturday):

Lunchtime: Ravioli stuffed with wild mushrooms and ragù Bolognese

For the ragù (makes 6-8 servings)

Soak a handful of dried porcini mushrooms in warm water. 80 g (2, 8 oz) fat bacon cut into cubes and leave out in a large pot over medium heat. 500g (17, 6 oz) minced meat fried hot (not too early to stir).

To it add a soffritto produced from celery and celery, onion, carrots: add diced and roasted meat, cook until soft. Pour a glass of good red wine.

Add a bay leaf and star anise to it, and the chopped porcini mushrooms and the soaked water. Add 3 cans of San Marzano tomatoes, salt, and 1 /2 teaspoon sugar to it. Let the whole thing simmer, stirring occasionally for 2 hours, until a thick sauce is obtained. If necessary, pour in water or thicken with tomato paste and season to taste). The ragù can also be used even when the tomatoes have been cooked, but the boiling intensifies the flavor.

In addition there was Ravioli 125 g (4,4 oz) with me.

EXTRA: 1 glass of red wine

Evening: Pappardelle with ragù, salad


Day 154 (Sunday):

93 kg. (205,1 lbs). After the lush Christmas and holidays, it is not easy to come back in the dietary food. Particularly, lately I did without the intermediate snacks, simply because it went on well without it. These irregular daily routines, late breakfast….

Too many extras last week - and a suitable alternative for daily jogging, that's not because of knee problems at this time, I have not yet found it.

The approach, coming back to the diet, hot: to keep up consistently to the snack time…

Lunchtime: Brunch with scrambled eggs, pretzels, whole grain bread and topping.

Evening: Went out for dinner. Lentil stew with Spätzle Vienna sausages, coleslaw.

EXTRAS: 3 beers and dumpling for dessert.


My Diet Meals - the 23th week

Day 155 (Monday):

Lunchtime: Large salad, ravioli with Bolognese ragù

Evening: Duck breast cooked with juicy potato gratin and grilled vegetables.

In a (not too small) pot heat water to 70 ° C and retain the heat. Cook the duck breast vacuum sealed for 15 minutes in the pan, and then fry down the skin side for 5 minutes at medium heat in a grill pan, and on the other side 3 minutes. Remove from heat and let it rest for 5 minutes.

A duck 300 g (10, 5 oz) serves 3 portions, and the following quantities of potatoes and vegetables are as per serving.

200 g (7 oz) sliced potatoes, cut an onion into rings.1/2 tablespoon cumin mortar. Mix with 30g of whole milk, 1 teaspoon salt, pepper, some nutmeg in a glass jar with lid. A suitable microwave dish greased with olive oil with layering of potatoes and onions, add a few Rosemary sprigs to it. Pour the milk-spice mixture over them, cover with clear plastic wrap and bake for 8 minutes at 700 watts in the microwave.

Each person receives and washes an eggplant and peppers and cuts into slices, fry them in a grill pan on both sides without fat, and then cook for 4 minutes in the microwave covered with some olive oil and salt until soft. Cut a clove of garlic into slices and mix well.

For larger quantities increase the microwave cooking time accordingly.


Day 156 (Tuesday):

Lunchtime: Pork (EXTRA: 180 g (6, 3 oz) in weight), baked potatoes precooked from 200 g (7 oz) potatoes, salad.

Evening: Pasta with Brussels sprouts, beans and peas vegetables, tossed in 30g (1 oz) cream, seasoned with a pinch of roasted and ground cumin, coriander, white pepper, nutmeg and salt.

EXTRAS: 3 Beer


Day 157 (Wednesday):

Lunchtime: A hamburger, salad with vinegar-oil dressing.

Evening: couscous, pork neck cutlets, salad



Day 158 (Thursday):

Lunchtime: A bowl of pumpkin risotto, broccoli, seasoned with salt and Argan oil.

Evening: Crepes with duck breast- gorgonzola shallot- chutney and argan oil along with salad.

An egg, 40g (1,4 oz) flour, 10g (0,3 oz) melted butter, a pinch of salt and 80 ml of milk (maybe more) to be mixed together and make in to a thin smooth batter and let it rest for 30 minutes.

Meanwhile, clean 200g of shallots and cut into long quarters, sauté in a very neutral vegetable oil for a short time (do not allow to become brown). Cook it with a good glass of red wine, per 4 oz red wine and balsamic vinegar, 30 g (1 oz) brown sugar and a teaspoon of salt, until the liquid has evaporated almost completely. Pour 8 centiliters (2, 8 oz) Vin Santo, and let it reduce.

Mix 50 g (1, 7 oz) pre-cooked duck breast and 30 g (1 oz) gorgonzola (dolce) cut into cubes. Fry the crepes in as little butter as possible in a thin nonstick pan. After turning on the roasted side (has optical reasons) pour some Shallot Chutney and approx. 20 g (0, 7 oz) of the Gorgonzola duck breast mixture , some Argan oil over it, - then roll the pancakes, and drip the Argan oil over it.

In addition with me was endive salad.


Day 159 (Friday):

Lunchtime: Cut pork into strips and marinate in soy sauce, garlic, ginger, honey, coriander leaves and parsley. Along with it rice.

Celery with leaves, Chinese cabbage, chicken stock and pour Verjus, salt

Evening: Marinated Pork with Noodle-vegetables

EXTRA: A chocolate bar


Day 160 (Saturday):

Lunchtime: Noodles in eggplant sauce and vegetables Swiss chard

Evening: Marinated pork with rice and vegetables.

Day 161 (Sunday):

92,3 kg (202,8 lbs).

EXTRA: Breakfast with 2 rolls, fried egg, and orange juice

Lunchtime: EXTRA: Buffet in an Indian restaurant

Evening: salad with 100g (3, 5 oz) cooked white beans, a can of tuna fish

My Diet Meals - the 24th week

Day 162 (Monday):

Lunchtime: Crêpes with sheep cheese, duck breast and stewed leek

Evening: Salad and fast Raclette


Day 163 (Tuesday):

Lunchtime: Bolognese pasta, mixed vegetables, grated cheese

Evening: Bolognese pasta, salad


Day 164 (Wednesday):

Lunchtime: Sliced veal (125 g) (4,4 oz), rice, salad

Evening: Noodles with cream sauce, broccoli


Day 165 (Thursday):

Lunchtime: Noodles with cream sauce, mixed vegetables

Evening: EXTRA: Went out for dinner, Vietnamese beef stew with French bread, 1 beer


Day 166 (Friday):

Lunchtime: Ratatouille of eggplants, peppers, tomatoes and thyme. Jacket potatoes with spinach cottage cheese (100 g (3,5 oz) fat curd mixed with 100 g (3,5 oz) baby spinach, steamed briefly, seasoned with garlic and salt)

Evening: Same as noon


Day 167 (Saturday):

Lunchtime: 180 g (6,3 oz) French fries, 125 g (4,4 oz) Cevapcici, salad

Evening: Salad, noodles, 1 can of sardines


Day 168 (Sunday):

92,7 kg (204,4 lbs)

Lunchtime: Pasta with peas and cream sauce, salad

Evening: EXTRA: leg of lamb with vegetables, potatoes, bread, 1 beer


My Diet Meals - the 25th week

Day 169 (Monday):

Lunchtime: Mes-ciua - spelt-chickpea-bean soup

Soak separately 100 g (3, 5 oz) chickpeas, 100 g (3, 5 oz) white beans and 50 g (1, 7 oz) spelt grains overnight.

Cook the chickpeas and spelt grains for about 80 minutes, little beans for 465 minutes and big ones for about 90 minutes in the soaked water (may be add a little water) until they are soft. In order to achieve the optimum cooking point of each, it is best to cook in separate pots, as the cooking time is dependent on large and water content. Let the beans bubble vigorously for the first 10 minutes, and then cook on medium heat.

Season with salt and pepper and stir a lot of freshly chopped parsley. Serve with grated parmesan cheese and olive oil on plates. To it add Broccoli salad.

Evening: Tortellini with butter and Parmesan, salad with 60 g (2, 1 oz) light Mozzarella


Day 170 (Tuesday):

Lunchtime: Large bowl of salad with white beans and mozzarella

Evening: Duck, dumplings with mozzarella-core, coleslaw


Day 171 (Wednesday):

Lunchtime: beans and spelt soup with parmesan and olive oil, salad

Evening: Bolognese pasta, mixed vegetables


Day 172 (Thursday):

Lunchtime: Bolognese pasta, mixed vegetables

Evening: 100g (3, 5 oz) Duck, red cabbage, bean salad, rice


Day 173 (Friday):

Lunchtime: Pasta with broccoli and salsiccia

Evening: Pasta with Brussels sprouts and salsiccia


Day 174 (Saturday):

Lunchtime: Gnocchi with gorgonzola sauce, salad

Evening: Raclette


Day 175 (Sunday):

91, 9 kg (202, 6 lbs)

Lunchtime: Fried sausage with bread, coleslaw

Evening: White cabbage salad, rice


My Diet Meals - the 26th week

Day 176 (Monday):

Lunchtime: sober (doctor visit)

Evening: Large salad, 200 g (7 oz) pork, rice (½ cup)


Day 177 (Tuesday):

Lunchtime: Peasoup with bacon, salad

Evening: 2 slices whole grain bread with topping, 1 tomato


Day 178 (Wednesday):

Lunchtime: Lentils with sausage, beans salad

Evening: Potatoes with smoked mackerel, beans salad


Day 179 (Thursday):

Lunchtime: Lasagna

Evening: Macaroni with gorgonzola sauce (70 g (2, 4 oz) gorgonzola, 50 g (1, 7 oz) cream, sauce for 2 servings) and green beans


Day 180 (Friday):

Lunchtime: Lentils, lettuce

Evening: Macaroni with gorgonzola sauce (70 g (2, 4 oz) gorgonzola, 50 g (1, 7 oz) cream, sauce for 2 servings) Beans with salt and olive oil


Day 181 (Saturday):

Lunchtime: Bolognese spaghetti, lamb's lettuce with fennel

Evening: Fried shrimp skewer, seasoned with garlic and chili, 200g (7 oz) lentil stew, pepper vegetables


Day 182 (Sunday):

91, 7 kg (202, 1 lbs)

EXTRA: Large Breakfast

Lunchtime: Large salad with Tuna fish and chickpeas

Evening: Risi e bisi (risotto with 250g (8, 8 oz) peas), lettuce


My Diet Meals - the 27th week

Day 183 (Monday):

Lunchtime: EXTRA: Went out to eat, Wammerl (pork belly) with mashed potatoes and pickled cabbage, a wheat beer

Evening: Jasmine rice with four kinds of vegetables (Swiss chard with sour cream, roasted mushrooms, peppers-vegetables, Chinese cabbage with soy sauce, garlic, ginger)


Day 184 (Tuesday):

Lunchtime: Large salad with 100 g (3, 5 oz) chickpeas, 2 50g (1, 7 oz) meatballs

Evening: Lasagna, vegetables, salad


Day 185 (Wednesday):

Lunchtime: Scallops in Panko sheath, lentil puree, Brussels sprouts

Evening: EXTRA: Dinner Party: Bolognese Pasta, salad, red wine


Day 186 (Thursday):

Lunchtime: Pea soup with salad

Evening: Pea soup with salad


Day 187 (Friday):

Lunchtime: Clear vegetable soup, Vietnamese fried beef with vegetables and rice

Evening: Rice, vegetables, cevapcici


Day 188 (Saturday):

Lunchtime: Hummus, salad, goat cheese wrapped in bacon

Evening: One plate Pasta e fagioli (Italian bean soup). With it vegetables


Day 189 (Sunday):

91, 3 kg (201, 2 lbs)

Lunchtime: Spinach and three fried eggs, boiled potatoes

Evening: Bolognese pasta, broccoli


My Diet Meals - the 28th week

Day 190 (Monday):

Lunchtime: Shrimp skewer on Swiss chard-saffron vegetables and cream couscous (30g (1 oz) cream per 100g (3, 5 oz) couscous cream)

Evening: Pasta with Brussels sprouts and 50g (1, 7 oz) pancetta


Day 191 (Tuesday):

Lunchtime: Chicory braised in honey, 2 sausages a 60g (2, 1 oz), fried potatoes

Evening: Potato with curd cheese, salad, antipasto


Day 192 (Wednesday):

Lunchtime: ¼ duck, red cabbage, potato dumplings

Evening: Tagliatelle Bolognese, Brussels sprouts

EXTRA: 2 Beer


Day 193 (Thursday):

Lunchtime: Spaghetti carbonara, salad

Evening: Rice, two sausages, sugar snap peas


Day 194 (Friday):

Lunchtime: EXTRA: pizza with gorgonzola, anchovies, peppers and tomatoes

Evening: spaghetti carbonara, salad, EXTRA: Chocolate Mousse


Day 195 (Saturday):

EXTRA: 2 Buns with topping for breakfast, orange juice

Lunchtime: Pork stew with Swiss chard and pasta

Evening: Duck breast, spelt bean soup, broccoli


Day 196 (Sunday):

90, 9 kg (200, 4 lbs)

Lunchtime: Chickpea Soup (Mes-ciao), with duck breast and paddy-fennel salad

Evening: chickpea soup with sausages and cauliflower salad


My Diet Meals - the 29th week

Day 197 (Monday):

Lunchtime: Steamed vegetables and potatoes, 200g (7 oz) steak

EXTRA: 1 doughnut

Evening: One kebab, large cucumber salad


Day 198 (Tuesday):

Lunchtime: Pasta with peas-cream-sauce, salad

Evening: Grilled corncob, broccoli with olive oil and parmesan


Day 199 (Wednesday):

Lunchtime: rice, duck breast, Swiss chard with mushroom soy sauce, Madeira, Sweet Chili Sauce

Evening: Salad

 


Day 200 (Thursday):

Lunchtime: Mes-ciua, garden vegetables with parmesan

Evening: EXTRA: 1 Pizza


Day 201 (Friday):

Lunchtime: Brussels sprouts, bacon and Fusilli

EXTRA: Cocoa

Evening: Mixed Turkish appetizers, breads, EXTRA: 1 Beer


Day 202 (Saturday):

Lunchtime: Rice noodles with leek-celery-cream-vegetables

Sauté 3 leeks, 3 celery stalks chopped in 10g (0, 3 oz) butter. Add 80g (2, 8 oz) of cream to a glass of white wine and let it boil down. Add a few cardamom seeds to it and add along one of star anise and let it simmer for five minutes, and then remove it. To it add 2 tablespoons light soy sauce. Season it with plenty of ginger and a little cayenne pepper. To it add Rice noodles

Evening: EXTRA: Pizza, 3 beers


Day 203 (Sunday):

92,1 kg (203 lbs)

EXTRA: Two bun rolls with topping for breakfast

Lunchtime: Leeks-celery-vegetables and Macaroni

Evening: Leeks-celery-vegetables and Macaroni


My Diet Meals - the 30th week

Day 204 (Monday):

Lunchtime: Cauliflower salad, 2 pretzels

EXTRA: 170g (5, 9 0z) pork cutlets

Evening: Creamy potato soup


Day 205 (Tuesday):

Lunchtime: Corn salad with fried oyster mushrooms, creamy potato soup

Evening: Creamy potato soup, cevapi, Asian mixed vegetables


Day 206 (Wednesday):

Lunchtime: Spelt-chickpea beans soup, mixed vegetables with parmesan

Evening: Large salad, pasta with sun-dried tomatoes in oil


Day 207 (Thursday):

Lunchtime: EXTRA: Went out to eat Turkish, 1 Beer, puff pastry filled with spinach, shish kebab, dessert

Evening: Roasted corncob, salad


Day 208 (Friday):

Lunchtime: Bolognese ribbon noodles, mixed vegetables

Evening: Bolognese ribbon noodles, chicory salad


Day 209 (Saturday):

Lunchtime: EXTRA: Breaded scallops with cucumber-potato salad (cucumber on 250g (8, 8 oz) potatoes)

Evening: Macaroni with mixed vegetables and sardines


Day 210 (Sunday):

89, 8 kg (198, 1 lbs)

Lunchtime: EXTRA: Brunch mit 2 Brezen, Spiegelei, Orangensaft, 1 Semmel mit Belag

Evening: Salad, breaded pork scallops


My Diet Meals - the 31st week

Day 211 (Monday):

Lunchtime: not documented

Evening: Noodles, broccoli with soy sauce, 100g (3, 5 oz) breaded steak


Day 212 (Tuesday):

Lunchtime: Swiss chard on lentils with shrimp skewers

Evening: Mixed vegetables with pasta, Parmesan cheese, 100 g (3, 5 oz) steak


Day 213 (Wednesday):

Lunchtime: Large salad

Evening: Mes-ciua, 2 60 g (2, 1 oz) sausages, mixed vegetables


Day 214 (Thursday):

Lunchtime: Mixed vegetables, beans, broccoli, rice, corn, shrimps

Evening: Brussels sprouts, bacon, pasta


Day 215 (Friday):

Lunchtime: not documented

Evening: Pizza, Beer


Day 216 (Saturday):

Lunchtime: not documented

Evening: Kebab


Day 217 (Sunday):

89,7 kg (197,7 lbs)

Lunchtime: Cannellini beans with fried zucchini

Evening: Fried potatoes, pickled cabbage, 100 g (3, 5 oz) scalded sausage


My Diet Meals - the 32nd week

Day 218 (Monday):

Lunchtime: not documented

Evening: not documented


Day 219 (Tuesday):

Lunchtime: not documented

Evening: Pasta with zucchini and saffron


Day 220 (Wednesday):

Lunchtime: not documented

Evening: not documented


Day 221 (Thursday):

Lunchtime: Asian mixed vegetables (peppers, carrots, garlic, and ginger), pork belly, and rice

Evening: Pollack fillet, ribbon noodles, spinach


Day 222 (Friday):

Lunchtime: Pea soup with sausage (1 plate), large salad

Evening: Spaghetti aglio e olio


Day 223 (Saturday):

Lunchtime: Roasted turkey breast on sweet and sour leeks rice

Evening: Yogurtlu kebab (Turkish: lamb with yoghurt sauce) EXTRA: 1 beer


Day 224 (Sunday):

87,8 kg (197, 7 lbs)

Lunchtime: Brunch with pretzels, bread and toppings

Evening: 100g (3, 5 oz) Roasted Pork, Savoy cabbage, 200g (7 oz) roasted potatoes


My Diet Meals - the 33th week

Day 225 (Monday): not documented

Lunchtime: Potato leek soup

Evening: Spaghetti carbonara, EXTRA: One Beer


Day 226 (Tuesday):

Lunchtime: not documented

Evening: not documented


Day 227 (Wednesday):

Lunchtime: Spaghetti carbonara, a large salad with fennel

Evening: Pasta with 500g (17, 6 oz) roasted asparagus, hollandaise sauce


Day 228 (Thursday):

Lunchtime: not documented

Evening: Pasta with cauliflower, olive oil, parmesan


Day 229 (Friday):

Lunchtime: Tortellini with Brussels sprouts

Evening: not documented


Day 230 (Saturday):

Lunchtime: Salad with 120g (4, 2 oz) chickpeas and 50g (1, 7 oz) goat cheese

Evening: Spaghetti all'arrabiata


Day 231 (Sunday):

86, 9 kg (191, 5 lbs)

Lunchtime: Spaghetti all'arrabiata

Evening: EXTRA: deer stew with caramelized pear, spaetzle and red cabbage

Venison cut into pieces of 3x3 cm. Skip 100g (3, 5 oz)-150g (5, 2 oz) pancetta in a dry nonstick pan and remove the fat from it.

Pat dry the deer goulash, season with pepper, salt, flour it and fry it briefly on all sides, remove from the pan.

In a saucepan, sauté two chopped onions in 1 / 2 bottle of red wine, to it add a spice bag with a bay leaf, pepper and coriander seeds and a few juniper berries- then the deer meat, and two teaspoon quince jelly. Add to it a good glass of Marsala, leave it open and let it cook on low heat for 1.5 hours. Stir occasionally so that the goulash does not exaggerate.

Season with salt and pepper; with verjuice (or lemon juice) add slight acid to it.

For the Spaetzle take 500g (17, 6 oz) noodles with two eggs, add 1 teaspoon of salt and lukewarm water, stir until the batter is thick and bubbles. Add the noodles plane in boiling salted water, simmer briefly, and then again scoop it from the water – there after fry in butter.

Let little sugar caramelize in a pan, and cook a peeled and cleaned pear cut in columns in it.

Serve with red cabbage and stewed cowberries.


My Diet Meals - the 34th week

Day 232 (Monday):

Lunchtime: Deer goulash, Spaetzle, red cabbage

Evening: EXTRA: Wagyu steak, steamed vegetables, young potatoes, 2 beers


Day 233 (Tuesday):

Lunchtime: Risotto with red pepper and chicory

Peel 200g (7 oz) red pepper and cut into fine strips. Heat some olive oil in a nonstick pan, add slightly crushed chili and a teaspoon of powdered sugar to it, let caramelize shortly.

400ml chicken stock can be kept for heating and kept hot. Pour one finely chopped shallot into a saucepan in 10g (0, 3 oz) butter and sauté briefly, add 100g (3, 5 oz) Carnaroli risotto rice to it and let it heat. Pour a glass of dry white wine, stirring constantly and waiting until the liquid has been mostly absorbed- then pour ladles of stock and continue to stir (about 20 minutes). After cooking 200g (7 oz) chicory for 10-12 minutes, cut them into1 cm wide strips, add to the rice and sauté. Shortly before the rice is cooked and firm to the bite, let the peppers simmer, and then remove the pan from fire. The rice should not be too dry, pour hot water if the stock is not enough – Stir in 25g (0, 8 oz) grated Parmesan cheese and 10g (0, 3 oz) butter, cover and let it rest for two minutes. Stir again, season with salt and pepper, place on a plate and press down there with a fork.

Serve with little fresh pepper and wear of an untreated lemon. To it add a glass of white wine.

Evening: Salad with fennel, tuna, chickpeas


Day 234 (Wednesday):

Lunchtime: Salad, venison goulash, Spaetzle

Evening: Pasta with mixed vegetables, parmesan


Day 235 (Thursday):

Lunchtime: not documented

Evening: Macaroni with Gorgonzola cheese and Brussels sprouts

Sauté shallots in butter pour 20g (0, 7 oz) cream and 25g (0, 8 oz) gorgonzola and let it melt in it, and season with pepper fresh sage. 400g (14, 1 oz) cooked Brussels sprouts, season with salt, pepper and nutmeg


Day 236 (Friday):

Lunchtime: Mes-ciua, oil, Parmesan cheese, salad

Evening: 5 small vegetarian spring rolls, 1 piece of onion and tuna pizza


Day 237 (Saturday):

EXTRA: large breakfast with a bun, a pretzel and toppings, 1 glass pear juice

Lunchtime: Parsley risotto, salad

Evening: EXTRA: 250g (8, 8 oz) grilled sausage, grilled carrots, peppers, celery


Day 238 (Sunday):

89, 5 kg (197, 3 lbs)

Lunchtime: Lasagna, salad

Evening: Parsley risotto, salad


My Diet Meals - the 35th week

Day 239 (Monday):

Lunchtime: 200g hummus, sugar snap peas, veal cutlet

Evening: Salad, tagliatelle with duck breast


Day 240 (Tuesday):

Lunchtime: EXTRA: Liver dumpling soup, cordon bleu with potato salad, a beer, a piece of cake

Evening: not documented


Day 241 (Wednesday):

Lunchtime: Tortellini with ham filling, butter, parmesan

Evening: Potatoes, cream herring, broccoli


Day 242 (Thursday):

Lunchtime: Tortellini, mixed vegetables, parmesan

Evening: Salad, 3 eggs


Day 243 (Friday):

Lunchtime: not documented

Evening: not documented


Day 244 (Saturday):

Lunchtime: not documented

Evening: invited: EXTRA: Pasta Bake


Day 245 (Sunday):

89, 7 kg (197, 7 lbs)

Lunchtime: Chicken in verjuice and white wine, served with rice and Brussels sprouts

Evening: Chicken in verjuice and white wine, served with rice and Brussels sprouts


My Diet Meals - the 36th week

Day 246 (Monday):

Lunchtime: Brunch

Evening: EXTRA: Went out to eat Greek, grill, bread


Day 247 (Tuesday):

Lunchtime: not documented

Evening: not documented


Day 248 (Wednesday):

Lunchtime: smoked pork, mixed vegetables with 2 tablespoons Crème fraîche, a whole grain bread

Evening: 90g (3, 1 oz) garlic bread and 100g (3, 5 oz) ham, salad


Day 249 (Thursday):

Lunchtime: Boiled potatoes with herring

Evening: Macaroni with Spinach

Cook the pasta al dente. Sauté three cloves of garlic in oil, wilt 400g (14, 1 oz) spinach leaves, season with salt, mix with 2 tablespoons of sour cream and noodles.


Day 250 (Friday):

Lunchtime: 166g (5, 8 oz) browned ravioli with a scrambled egg, 400g (14, 1 oz) green beans with salt and olive oil

Evening: as lunch


Day 251 (Saturday):

Lunchtime: 100g (3, 5 oz) pork scallops, 200g (7 oz) potatoes, carrots-green beans-cauliflower vegetables

Evening: Lamb fillet wrapped in puff pastry with feta cheese, with balsamic-fig and arugula salad. EXTRA: 2 Beer


Day 252 (Sunday):

88, 3 kg (194, 6 lbs)

Lunchtime: Asparagus with 200g (7 oz) boiled potatoes, tartar sauce, Parma ham

Evening: Minestrone with Tortellini


My Diet Meals - the 37th week

Day 253 (Monday):

Lunchtime: Salad, two sandwiches, one with tuna, one with cheese

Evening: EXTRA: Pizza, four beers


Day 254 (Tuesday):

Lunchtime: Salad and Sandwich

Evening: Barbecue: spare ribs, asparagus, a corncob


Day 255 (Wednesday):

Lunchtime: not documented

Evening: not documented


Day 256 (Thursday):

Lunchtime: Mes-ciua

Evening: A kebab sandwich, radish salad, an egg


Day 257 (Friday):

Lunchtime: Swabian pockets, mixed green vegetables with parmesan

Evening: Pea soup with 125g (5,2 oz) bacon, salad, EXTRA: a piece of cake


Day 258 (Saturday):

Lunchtime: Small salad. Ribbon noodles with shrimp and green asparagus

Break the woody ends from 250g (8, 8 oz) asparagus, and cut into bite-size pieces. Sauté in olive oil over medium heat, pour in verjuice and white wine and cook until firm to bite. Drain the 100g (3, 5 oz) cooked prawns and let it simmer, season with salt and pepper, stir in a tablespoon of cream cheese and a tablespoon of crème fraîche. Meanwhile, cook the pasta, mix, and run through briefly.

Evening: Nudeln mit Sardine, Rosenkohl


Day 259 (Sunday):

89,0 kg (196, 2 lbs). It really does not go forward. The breakfast cascades generously from the last time, with that the snacks are also not taken accurately by me. It's good to hold my weight, but I have not reached so far yet.

Lunchtime: EXTRA: Easter Brunch

Evening: Pea soup, salad


My Diet Meals - the 38th week

Day 260 (Monday):

Lunchtime: Lamb in puff pastry, quiche

Evening: Pasta with mixed vegetables


Day 261 (Tuesday):

Lunchtime: Pea soup, Meatloaf-bread

Evening: Tortellini with sugar snaps peas and Gorgonzola

Sauté 300g (10, 5 oz)-400g (14, 1 oz) snow peas, deglaze with white wine. Cook the tortellini (I use ricotta and spinach filling). Sauté a finely chopped shallot, melt 30g (1 oz) Gorgonzola dolce in 20g (0, 7 oz) cream. If there is liquid in the pan with the sugar snap peas yet, add the Gorgonzola. Add the tortellini, and then mix with the sugar snap peas. Season it with salt and cayenne pepper.


Day 262 (Wednesday):

Lunchtime: not documented

Evening: not documented


Day 263 (Thursday):

Lunchtime: not documented

Evening: Zucchini Risotto


Day 264 (Friday):

Lunchtime: 150g (5, 2 oz) chicken Wings, 200g (7 oz) French fries, a little sweet chili sauce, salad

Evening: EXTRA: Went out to eat Greek cuisine: vegetable antipasti, sea bass, salad, bread, tzatziki, beer, 2 ouzo


Day 265 (Saturday):

Lunchtime: 65g (2, 2 oz) mozzarella cheese, 1 pretzel, large salad

Evening: Roasted eggplant in oil served on arugula. Spaghetti with fast tomato sauce, 60g (2, 1 oz) goat cheese


Day 266 (Sunday):

88,7 kg (194 lbs)

Lunchtime: Asian vegetables (peppers, onions, carrots), 125g (4, 4 oz) pork, rice

Evening: Pasta Pomodoro, goat cheese, vegetables


My Diet Meals - the 39th week

Day 267 (Monday):

Lunchtime: Broccoli, noodles, venison goulash

Evening: Salad, 200g (7 oz) Halsgrat (pork neck), 150g (5, 2 oz) pita bread, fried eggplant


Day 268 (Tuesday):

Lunchtime: Bean and pea sprouts, vegetables, pasta, parmesan

Evening: Tagliatelle with shrimp and green asparagus, 2 glasses of wine


Day 269 (Wednesday):

Lunchtime: Pasta with steamed vegetables, EXTRA: cake

Evening: EXTRA: A burger, French fries, cucumber salad


Day 270 (Thursday):

Lunchtime: Mes-ciua, broccoli

Evening: 100g (3, 5 oz) pork, green beans, 180g (6, 3 oz) pita bread


Day 271 (Friday):

Lunchtime: Went out to eat Vietnamese food: A bowl of beef, vegetables and rice, EXTRA: 2 Beer

Evening: Large salad, half a mozzarella (60 g) (2, 1 oz), an egg, noodles


Day 272 (Saturday):

Lunchtime: Swiss chard-bean-carrots, 200 g potato gratin (7 oz), 120 g (4, 2 oz) Chicken Breast

Evening: Pasta salad (90g (3, 1 oz) dry pasta), 60g (2, 1 oz) feta cheese, green beans, dressed with olive oil, salt and pepper


Day 273 (Sunday):

87,0 kg (191, 8 lbs)

Lunchtime: Pea soup, pork, mixed green vegetables

Evening: Salad with tuna and noodles


My Diet Meals - the 40th week

Day 274 (Monday):

Lunchtime: EXTRA: pizza, salad, melon, 5 beers

Evening: Linguini carbonara, salad


Day 275 (Tuesday):

Lunchtime: Kebab

Evening: Linguini carbonara, salad


Day 276 (Wednesday):

Lunchtime: Pasta with vegetables, EXTRA: 1 chocolate bar

Evening: Capellini with oil sardines, large salad


Day 277 (Thursday):

Lunchtime: Brussels sprouts with nutmeg and olive oil, chicken scallops, fusilli pasta

Evening: Asparagus risotto, salad


Day 278 (Friday):

Lunchtime: Pasta, vegetables, parmesan

Evening: EXTRA: ¼ duck, 1 potato dumplings, Brussels sprouts


Day 279 (Saturday):

Lunchtime: Lasagna, mixed vegetables, salad

Evening: EXTRA: 2 beers, a burger, a pork, salad, chocolate mousse


Day 280 (Sunday):

87,5 kg (192, 9 lbs)

Lunchtime: Went out to eat Vietnamese: Rice, chicken with seasonal vegetables. EXTRA: An apple juice, beer

Evening: Smoked pork chops in cabbage, boiled potatoes


My Diet Meals - the 41th week

Day 281 (Monday):

Lunchtime: 100g (3, 5 oz) smoked pork, cabbage, 200g (7 oz) of mashed potatoes

Evening: two scrambled eggs, roasted bacon, three slices of whole grain bread, arugula, Brussels sprouts


Day 282 (Tuesday):

Lunchtime: Vegetable dishes (Brussels sprouts, green beans, peas), grated cheese, two pretzels

Evening: 200g (7 oz) French fries, Salad, EXTRA: 1 200g (7 oz) Halsgrat (pork)


Day 283 (Wednesday):

Lunchtime: Kebab, radish salad

Evening: Chicken wings, fries, EXTRA: 4 beers


Day 284 (Thursday):

Lunchtime: Asparagus salad, eel with scrambled egg on brown bread

Evening: not documented


Day 285 (Friday):

Lunchtime: Fast zucchini risotto

Evening: Potato-vegetable soup, smoked pork chops


Day 286 (Saturday):

Lunchtime: Asian vegetables, pork in honey and basmati rice

Cook 80g (2, 8 oz) basmati rice.

Cut 80 g (2, 8 oz) pork across the grain into bite-size strips, marinate with pepper and salt, floured in cornstarch.

Sauté all sides in a little butter, pour a glass of red wine, boil it down. Add to it a teaspoon of honey and some chopped fresh red chili Cut an onion, a zucchini, an eggplant into small pieces and fry in a neutral oil. Light soy sauce, white wine and pour a little water or broth if necessary with salt and pepper. Let it boil, finish cooking.

Cut a red bell pepper into strips, fry in a little oil, and add salt, drain on kitchen paper.

Evening: Potato soup, grilled lamb chops, salad. EXTRA: 2 Beer


Day 287 (Sunday):

87,6 kg (193, 1 lbs). Not measured as on vacation

 


My Diet Meals - the 42th week

Day 288 (Monday):

Not measured as on vacation


Day 289 (Tuesday):

Not measured as on vacation


Day 290 (Wednesday):

Not measured as on vacation


Day 291 (Thursday):

Lunchtime: Noodles, Brussels sprouts, fried out bacon

Evening: Pea soup, grated goat's cheese, raw vegetable salad


Day 292 (Friday):

Lunchtime: Two ham sandwiches, salad

Evening: Noodles, sardines, Brussels sprouts


Day 293 (Saturday):

Lunchtime: Spaghetti amatriciana

Cut an onion in small pieces and fry in olive oil in a pan. Pour the white wine, add a can of chopped tomatoes to it, season with salt, slight sugar, fresh thyme and bring it a boil and let it reduce. Season it with a little chili and sage.

Cook pasta. In second pan fry 40g (1, 4 oz) streaky bacon until crispy, at the end to add tomato sauce to it, mix well and allow simmering briefly.

Evening: Sausages and fried potatoes on Swiss chard

Roast 120g (4, 2 oz) sausages, cook 200g (7 oz) potatoes. Then fry in a little fat, season with salt and pepper.

Separated coarsely by 400g (14, 1 oz) white and green chard, fry the chopped stems in olive oil for 3-4 minutes. Then cut the blades generously, season with salt, pour the white wine. Let it cook over medium heat. At the end of the cooking time add four to five dried tomatoes cut into cubes, a chopped clove of garlic and one teaspoon each of green pepper and black currant jam.


Day 294 (Sunday):

Lunchtime: Tuna salad with whole meal bread

Evening: Pasta, venison goulash, broccoli


My Diet Meals - the 43th week

Day 295 (Monday):

Lunchtime: Mes-ciua, salad

Evening: Spaghetti with salsa piccante sauce


Day 296 (Tuesday):

Lunchtime: Went out to eat Vietnamese meal: Chicken and vegetable rice

Evening: 80g (2, 8 oz) Roasted turkey, sugar snap peas (300g (10, 5 oz) - 400g (14, 1 oz)) with soy sauce, salt, fresh chili, rice noodles.


Day 297 (Wednesday):

Lunchtime: A kebab sandwich

Evening: Fennel fried and braised in wine (sprinkled with salt, pepper and fennel), pasta with aglio-red pepper pesto (ready-made sauce).


Day 298 (Thursday):

Lunchtime: Asparagus with bacon-honey-beans

Evening: Salami sandwich, EXTRA: four beer


Day 299 (Friday):

Lunchtime: Food residue before the holiday

Evening: Holidays!

 


My Diet Meals - the 44th week

 

Day 300 (Monday):

Come back with 90 kg (198, 4 lbs)

Lunchtime: Large Salad with 2 eggs

Evening: Bolgonese Spaghetti (Makes 2 Servings)

150g (5, 2 oz) finely chopped or freshly minced beef fillets. Mix it with one egg yolk and chopped capers, season with salt, pepper, lime juice and wear (Organic), and form small balls. To the half fresh Cocktail and dried tomatoes (preferably marinated in the best oil for a week) add the oil in which the tomatoes were prickled and season with salt. Cook the noodles, then mix the hot noodles first with the tomato mixture and then with Tatar.


Day 301 (Tuesday):

Lunchtime: Noodle leaf salad with tuna fish (110 g (3, 8 oz), 1 can tuna, left over salad as desired – above all sufficient)

Evening: Extra: 200g (7 oz) Entrecote, 300 g (10, 5 oz) French fries, oven vegetables (Steam Zucchini, eggplants, onion, pepper and garlic in the oven at 240° C (464° F) for about 40 minutes, seasoned with salt, pepper, oil and lemon juice.


Day 302 (Wednesday):

Lunchtime: Antipasto salad with vegetables, 80 g (28, 2 oz) Feta cheese, lettuce, radishes, carrots and cucumber.100 g (3, 5 oz) pasta with little olive oil.

Evening: 120 g (4, 2 oz) ribbon noodles steamed with 500 g (17, 6 oz) spinach. Steam plenty of garlic in little olive oil until translucent, add spinach and let it cook briefly. Scramble the noodles and season it with nutmeg, 5 teaspoons (0, 8 oz) sour cream and salt.


Day 303 (Thursday):

Lunchtime: Wild rice, shrimp skewrs, glazed carrots, Zucchini-Pepper-Nectarines-Vegetables

Evening: EXTRA: Went out for Asiatic dinner


Day 304 (Friday):

Lunchtime: 200 g (7 oz) German pasta with spinach, 40 g (1, 4 oz) feta cheese, 20 g (0, 7 oz) Parmesan cheese. Rock melon with 30 g (1 oz) Parma ham

Evening: Pasta e fagioli, cold spinach with oil.


Day 305 (Saturday):

EXTRA: 2 scrambled eggs for breakfast, pretzel

Lunchtime: Took a ride on bicycle > grilled meat, a plate of salad with potato salad to eat.

Evening: A burger and a handful of French fries, salad, grilled zucchini, EXTRA: ½ grilled steak.


Day 306 (Sunday):

89, 4 kg (197, 0 lbs)

Lunchtime: One portion sushi, large salad

Evening: German pasta with spinach, Feta cheese and large salad


My Diet Meals - the 45th week

Day 307 (Monday):

Lunchtime: 200 g (7 oz) potatoes and vegetables from the oven, 2 fish fillets each 80 g (2, 8 oz)

Evening: EXTRA: Have been invited for dinner: Cream soup with bun, salad with shrimp, Risotto with cuttlefish, a piece of cake, and 3 glasses of white wine.


Day 308 (Tuesday):

Lunchtime: Went out for lunch: Beef goulash with noodles, large salad.

Evening: Bulgur with Merguez.

Serves 2 persons

Clean 2 onions and cut into eighths, I clove garlic chopped and one chili pepper cut into slices, ¾ of an apple, sauté in olive oil. Pour a glass of white wine, lemon juice and 500 ml vegetable stock. To it add 140 g (4, 9 oz) Bulgur wheat, add slight salt and cook for 15 minutes as per the instructions on the package. Fry 4 chicken merguez (150 g) (5, 2 oz) and pour over the above. To it add salad.


Day 309 (Wednesday):

Lunchtime: Macaroni with cauliflower and Parma ham

Evening: Pizza made of 100 g (3, 5 oz) flour with 60 g (2, 1 oz) raw sausage, 50 g (1, 7 oz) ewe's cheese, olives, tomatoes, artichokes. Cabbage - bean salad (vinegar oil).


Day 310 (Thursday):

Lunchtime: EXTRA: 170 g (5, 9 oz) Pork cutlets with salted potatoes and salad

Evening: A slice of Pizza

EXTRA: A piece of cake


Day 311 (Friday):

Lunchtime: Pasta e fagioli

Evening: Mix vegetables, salted potatoes, 2 boiled eggs.

EXTRA: 2 pieces of cake


Day 312 (Saturday):

Lunchtime: A kebab sandwich

Evening: Kebab, EXTRA: Bread with sausage


Day 313 (Sunday):

Bought a new pair of balance, my old one was probably too gracious. While the old scale shows 89, 2 kg (196, 6 lbs), the new shows 94, 4 kg (208, 1 lbs)! But what other measurements have confirmed, this seems to be probably more accurate.

In retrospect: Too many extras in the last week, therefore not really lost weight. That was probably due to the fact that I hardly had in- between meals. Let's see if that changes, when I stick consistently to the Snack-time.

Lunchtime: Asian frosted Pork belly with 100 g (3, 5 oz) noodles, Salad

Remove the pork belly from the rind and cut into small bite size pieces and simmer in salted water for 20 minutes. Dry it with kitchen paper, fry it in little oil, to it add a mixture of finely chopped garlic, ginger, honey, light soy sauce, little water, add little powder of 5 spices and chili pepper to it, leave it to boil, thereby keep stirring the meat in the marinade.

Boil Spaghetti al dente, lightly sauté the finely chopped garlic in olive oil, to it add some chopped parsley and toss the pasta with it. Arrange the pork belly on the noodles.

Evening: A slice of pizza, vegetables from the oven


My Diet Meals - the 46th week

Day 314 (Monday):

Lunchtime: Mixed vegetables with 1 tablespoon casual cream, glazed pork with noodles.

Evening: EXTRA: Thai menu, 2 Glasses wine


Day 315 (Tuesday):

Lunchtime: Greek salad with caper leaves, Feta cheese and ox heart tomatoes. Risotto with Chanterelles

Greek salad

An ox heart tomato (cuore di bue / cœur de bœuf – are best when they are still green or, only partially red!) cut into thin slices (a slicing machine would be suitable) On top of it sprinkle the caper leaves (are admittedly difficult to get), 50 g (1, 7 oz) Feta cheese cut into slices or crumbled over the dressing, with old balsamic vinegar, sea salt and olive oil.

Risotto with Chanterelles. (Serves 4 Portions)

A large clove of garlic, an onion and some fresh rosemary finely chopped, cook in 20 g (0, 7 oz) Butter in a large pot until soft. To it add 200 g (7 oz) washed chanterelles, not too large pieces, also to be cooked until soft. Add a glass of dry white wine to it and let it reduce slightly.

Add 400 g (14, 1 oz) Canaroli rice and let it heat, then pour hot chicken stock (totaling 1, 5 l) (52, 7 oz) with a ladle, stirring continuously. Optimally the risotto would not be too dry, and would also not swim in the stock. After 20 minutes when the rice has a creamy consistency and is cooked- the risotto should be some thing like a thick liquid dripping from the wooden spoon. Season with salt (about one teaspoon, depending on the stock) and stir 40 g (1, 4 oz) butter in it. Cover and let it rest for 3 minutes, stir again. Spread on warm plates.

Evening: Grilling: EXTRA: Grilled vegetables, 1/2 Steak, 1/2 slice pork belly, 4 chicken wings, 4 small grilled potatoes, bread.


Day 316 (Wednesday):

Lunchtime: Large salad, Chanterelle-Risotto, Polpettine (meat balls) (instead of the Parmesan cheese) 90 g (3, 1 oz) sausages - sausage, fried in olive oil (drained on paper towels).

Evening: Linguine, a can of sardines (drained) Brussels sprouts, olive oil.


Day 317 (Thursday):

Lunchtime: Polenta (30 g (1 oz) cream), green beans (with salt and olive oil), 90 g (9, 1 oz) sausages-Polpettine.

Evening: Large salad, 200 g (7 oz) potatoes with the skin, 175 g (6, 7 oz) cream cheese with stuffed peppers.


Day 318 (Friday):

Lunchtime: Peppers-Zucchini-vegetables with long grain rice.

Cook the rice. For the vegetables slice 1-2 peppers into bite size pieces, sear in little olive oil. Divide the zucchini into quarters and cut into thick slices of about 5 mm. Add it to the peppers, toss briefly, 2 whole small chilies, add to it one sprig of each rosemary and thyme. With 3 tablespoons of each mushroom soy sauce, Worcester and sweet chili sauce, pour one glass of white wine, and let it boil. To it add chopped garlic, taste and remove the chilies and the herbs.

Evening: Macaroni with Brussels sprouts, Parmesan cheese, olive oil.


Day 319 (Saturday):

EXTRA: 2. Buns for breakfast, scrambled eggs

Lunchtime: Large salad with iceberg lettuce, peppers, cucumber, tomatoes, red onion, 100 g (3, 5 oz) Feta cheese and a handful of black olives. A bowl of pea soup.

Evening: 90 g (9, 1 oz) red lentils, cooked with 20 g (0, 7 oz) fried bacon (fat drained). 350 g (10, 5 oz) sugar snap peas fried briefly with salt and fresh red chilies.

EXTRAS: A beer, dessert with melons and 2 small espresso chili ice balls.


Day 320 (Sunday):

95, 6 kg (210, 7 lbs) I once again classify this under normal fluctuation. One has to keep an eye on the body fat measuring scales, as it also shows 8% less. It is fine now because since last/ penultimate weeks I have playing intensive sports, which probably would help me build up more muscle mass.

Lunchtime: 3 fried eggs, spinach, and one whole grain bread.

Evening: 120 g (4, 2 oz) duck breast, a serving of noodles, braised fennel, small salad.




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