Week 1 - food record.

This is a complete record of what I ate in week 1 of the 4 Hour Body diet. Note that week 1 is a short week of 6 days. The normal weeks for me start on a Sunday and end with my day-off on Saturday.

Unless otherwise noted, everything here is prepared at home



Monday

Breakfast

• 1 x Smoked Haddock fillet (steamed)
• Cannoneli beans with pesto
• Broccoli (steamed)
• Handful of spinach leaves

Lunch

• Piece of mackerel
• Slice of ham
• tomato salad

Dinner

• Pork chops
• Veg (beans, carrots, peas Broccoli

Tuesday
Breakfast

• 2 poached eggs with ham
• Black-eyed beans with pesto

Lunch

• 2 pork chops, fat removed stir fried in 2 tablespoons of olive oil
• 1 pack chinese stir-fry vegetables 300g
• 1 handful of spinach leaves
• 2 heaped tablespoons of black-eyed beans
• 1/2 pack of chow-mein stir fry sauce

Dinner

• 2 thin sirlion steaks (120g total) with fried onions
• mixed pepper and courgette leaf salad
• Sweetcorn
• Black-eye beans with Pesto

Wednesday
Breakfast

• 1 x Smoked Haddock fillet (steamed)
• Broccoli (steamed)
• spinach (steamed)
• Red kidney beans (1/3 can) with 2 heaped teaspoons of Pesto
• Small amount of grated cheddar cheese.

Lunch
Stir fry:

• 1 thin sirloin steak (60g) sliced and stir fried
• 1 pack chinese stir-fry vegetables 300g
• 2 heaped tablespoons of red kidney beans
• 2 handfuls of spinach
• 1/2 pack of chow-mein stir fry sauce (approx. 45 Kcal)
• 2 tablespoons of sweet chilli and ginger salad dressing (approx. 20 Kcal)

Dinner

• Chicken breast
• Mixed vegetables (pea, carrot, asparagus, cauliflower, french beans, broccoli)

Thursday
Breakfast

• 2 poached eggs
• 2 slices of ham
• Red kidney beans in pesto.

Lunch
Stir Fry:

• Turkey slices
• 1 pack stir fry vegetables
• 0.5 pack of chilli and ginger stir fry sauce
• 2 heaped tablespoons of red kidney beans

Dinner

• Vegetable curry
• Daal
• Peas

Friday
Breakfast

• 1 x Smoked Haddock fillet (steamed)
• Broccoli (steamed)
• spinach (steamed)
• 2 tablespoons of Daal.

Lunch

• 2 egg omelette with onions, mushrooms and ham

Dinner

• king prawn stir fry

Saturday
Breakfast

• 2 pancakes with banana and maple syrup
• 1 Twirl chocolate bar.

Lunch

• Bagel with cream cheese and ham
• Big mac (takeout. very unusual for me.)

Dinner

• Pepperoni pizza
• Salad
• Rhubarb Crumble