Weekly Menu Plans

June 22, 2017

Hello, it's been a while since my last post.


Recently I visited my nutritional therapist and got help to set my nutritional goals going forward and start menu planning for a healthier diet and lifestyle.

My Goals

1. Quit processed sugar
This is the difficult one, but I did it for 4 whole months before so it is something I can do.

2. Aim to have 7 servings of vegetable and 2 servings of fruit everyday.

3. Aim to have 3 oily fish such as salmon, sardines or mackerel every week.

4. Aim to have a protein source with every meal and snack.

5. Exercise more

Cycle if not walk 10,000 steps everyday.

My Plan

I will be choosing a set of cook books to build a weekly menu and try to achieve my goals.

Here is a list of books I chose for the first week;

1. Oklava - my favorite book nowadays

2. Plenty More - because I would like my vegetables to be delicious and interesting.

3. Holford books - because I can find healthy and low GI recipes in these books especially for breakfast and snacks.

4. BBC Good food magazine February 2017 issue.

And this is the menu that I came up with; 


How did it go?

I followed the plan quite well except one evening when we decided to eat out.

I skipped some of the dishes because we had leftovers from the day before.

I decided not to shop for the whole week and it was a good decision as I did not cook some of the dishes.

I cycled 3 days a week and did 10,000 steps for the rest of the week.


Dishes I have cooked from Oklava panfried mackerel and rump steak tantuni were the highlights of the week. I will definitely be cooking these and more from Oklava in the coming weeks.

What's next?

I will be watching how much vegetables we have and try to have more everyday.

I will be sharing the plans weekly.
Next week I will be posting a new menu from a different set of books. 


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