Try to swop that bar of choc for an orange or a bunch of grapes or strawberries, if you really must have a bite in between meals to keep you from falling asleep. Do not try to discount yourself from that, cos every bar of chocolate and every slice of potato chip do add count to your daily calorie intake.

Fibres? (2 fistful a day, at least can help improve your digestive system)

Protein? (a fistful a day is a good portion) 

Carboh? (maybe you can choose to have a lesser portion as compared to what you’d usually have) 

Oily food? (could you have resisted on that?) 

What did you eat during lunch that you could do without, you could probably cut back during dinner.  

Here are some daily examples of what I’d have for meals on weekdays. What about weekends? That is the thing, I usually work hard during the weekdays and then I’d reward myself a LITTLE on weekends to indulge in a tastey savoury treat. Weekends are usually so busy that meals are pretty irregular, therefore I would make it a point to eat healthily and properly throughout the week to prepare myself for our messy and irregular weekend meals.

Breakfast 

“No-No” – A packet of fried noodles, nasi lemak, or even fried eggs, sausage and bacons.

“Go-Go” - a bowl of natural or low fat yogurt with fresh fruit or muesli or whole meal bread with “healthy choice” margarine with tuna and lots of lettuce or salad. A cup of coffee with less sugar or evaporated milk with loads of water.

Lunch

“No-No” – A burger and a packet of fries with soft drink (doesn’t matter if its diet coke or just coke)

“Go-Go” – A scoop or so of rice or brown rice served with a fistful of vege and a palm size of fish. And loads of water after that.

Dinner

“No-No” – A plate of nachos or a serve of fish and chips and finishing up all the french fries.

“Go-Go” – A bowl of fish soup with minimal or no rice. Or a bowl of noodles but I will make sure I only have a half a fist of noodle. So that I don’t overeat.  I’d bring a bottle of water instead of ordering a glass of sweet drinks.