Introduction

This is not the beginning of my weight loss journey. I have gone 2kg up and 1kg down for the last 20 years. I am 20 kg over weight and think I have a good plan now!

I hated going to Weightwatchers meetings. I can't afford to buy ready made meals again and I love my snacks. I have gradually worked towards healthy food for many years. I just eat too much for my age and activity level. But I worry about my health and am determined to lose my extra 20 kg.

Problems with my varicose veins have prompted me to get back to a healthy weight.
I have a shopping budget to help control what comes into the house.
I have started counting kJ because it seems I am close to the right amount for weight loss I just need to control the extra bits more tightly.

I have just worked out tomorrow's food tonight. It helps to be organised. It is a high protein day mainly because we thaw out 300g of chicken each. It has a total of 5819kJ. 5000kJ is the lowest you can go safely and 7500kJ is as high as I will go on some days. There is room in this day's menu for another coffee and even more chocolate if I want it.

Breakfast is porridge total of 1395kJ
1/2 cup rolled oats 840kJ
1/2 cup milk 330kJ
extra water
to serve: 1tsp butter 150kJ and 1tsp honey 75kJ

Morning tea
2 mandarines 170kJ

Lunch total 1482kJ
150g chicken tenderloins 750kJ
1/2 cup beans 50kJ
1 medium carrot 135kJ
1 medium potato 440kJ
1/4 cup instant gravy 107kJ

Afternoon total 875kJ
1 large banana 545kJ
Cappuccino with 1/2 cup milk 330kJ

Dinner total 1307kJ
150g chicken tenderloins 750kJ
1/2 cup beans 50kJ
1 cup pumpkin 400kJ
1/4 cup instant gravy 107kJ

After dinner
25g nut chocolate 590kJ
Cup of tea

Enjoy.