Breakfast:
* One cup of coffee with milk
* Two slices of wholegrain toast, thinly spread with cream cheese
* One poached egg
Lunch:
* Half a dinner plate's worth of a big green salad (lettuce, cucumber, tomato, onion, mungbeans)
* 3/4 cup macaroni cheese with homemade cheese sauce
Dinner:
* Beef stroganoff - main portion equivalent to one cup including meat and broth.
* One cup steamed rice
* One and a quarter cups of mixed steamed broccoli / cauliflower
Water intake: 2L
Other fluids: One small glass of red wine
Exercise: Day off
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