WEEK 1

Weekend buying:
BIG C: 4 pcs apples

Sunday pm for MON. Recipe

2 pcs thigh chicken (Mon, Tues), 10 baht bean sprouts
Lunch - Stir-fry: 1 small cabbage, 10 baht baby corn, 1 med cauliflower, 3 baht celery
(Mon. lunch & dinner) 1 medium pc broccoli,
Dinner - Salad: 2 leaves lettuce, 5 baht celery, onion, 5 pcs lime
 WEEK 1

MONDAY Wk 1
BREAKFAST 2 boiled eggs………156 cal
1 apple – pink lady version (223 g)………116

LUNCH 1 cup brown rice………216

Chicken )………177
Stir-fry : Oriental Stir-fry recipe ……… 115

DINNER Snack – apple………116

SALAD – Bean Sprouts and Vegetable Salad (w/ olive oil)………59
Total cal: 955 Green tea every day before sleep.

Oriental Stir-fry Recipe (1 serving) Bean Sprouts and Vegetable Salad (1 serving)
Ingredients: Ingredients:
¼ cup bean sprouts 1/4 cup broccoli florets, blanched
½ cup pak choi or cabbage 2.5 pcs mushrooms
1/8 cup parboiled and thinly slices baby corn
1to 1 ½ lettuce leaves
¼ cup parboiled broccoli or cauliflower florets
½ tbsp. finely chopped celery 1/8 cup sliced onions
1/2 tbsp finely chopped celery
¼ tsp oil 1/4 pc red capsicum, deseeded and cut into slices
½ cup whole dry red chillies, broken into pcs 1/4 cup bean sprouts
1/8 tsp finely chopped garlic Dressing
¼ tsp soy sauce 1/2 tsp olive oil
Salt
1/4 pc clove garlic, finely chopped
1. Heat the oil in a pan. Add the red chillies 1/4 tsp sugar
and garlic. Saute for 15 sec. ½ tsp lemon juice
2. Add the onions, bean sprouts, and celery. 1/4 tsp soy sauce
Saute for 2 min. 1/8 tsp dry red chili flakes
3. Add the cabbage, and parboiled baby corn Salt
and broccoli. Saute for 2-3 min.
4. Add the salt and soy sauce and toss well. Dressing: Combine all the ingredients together in a mortar and
5. Serve hot. pound to a course paste using a pestle. Keep aside.

Combine all the ingredients. Pour the dressing. Toss well. Serve.

Buy Monday eve~ other ingredients for MON. Dinner: 10 baht mushrooms,
20 baht (3 pcs red,green,yellow capsicum) (Mon. dinner & Tue. dinner)

Monday p.m. for TUE. Recipe: 2 large oranges

Lunch: 20 baht asparagus, ginger, 3 for 10 coriander and thai basil
Dinner - Salad: 1 small iceberg lettuce, 1 small red cabbage, 2 carrots (Mon. & Tue), 1/8 cup green grapes
TUESDAY Wk 1
BREAKFAST 2 boiled eggs………156
1 orange………87
LUNCH 1 cup brown rice, or less………216
asparagus (100 g) ……….22
Taiwanese three cup chicken…… 177
DINNER Snack – orange………87
2 boiled eggs………156
SALAD – Apple and Lettuce Salad with Melon Dressing…no oil………36
Total cal: 937 Green tea every day before sleep.

Taiwanese Three Cup Chicken (Marion) Apple and Lettuce Salad with Melon
Dressing (1 serving)
(1 serving)
Ingredients
Ingredients
1/2 tbsp sesame oil
1/8 cup apple cubes
200g (1.7 lb) chicken thighs, cut into bite-sized pieces
1/8 cup iceberg lettuce, torn into pieces
1.5 cm (about 2 inch) piece ginger, peeled and finely julienned
1/8 cup shredded cabbage
1.5 garlic cloves, halved
1/16 cup thickly grated carrot
1.5 large dried red chillies, cut into bite-sized pieces
1/16 cup capsicum cubes (red and yellow)
1/2 tsp cornflour (cornstarch) mixed 2 tsp water
1/8 cup bean sprouts
1/8 cup Thai basil leaves (alternatively use Italian basil)
1/16 cup green grapes
steamed rice to serve
1/4 tsp lemon juice
Stir-fry sauce:
3/4 tbsp shaoxing 3/4 tbsp soy sauce Blend together the following for the
1/2 tsp dark soy sauce 1/2 tsp brown sugar Melon Dressing:
Instructions 1/8 cup muskmelon puree
1. For the stir-fry sauce, mix all the ingredients in a small bowl. 1/8 tsp roasted and crushed cumin seeds
2. Heat half the sesame oil in a wok over high heat. Add the ginger, 1/16 cup chopped coriander
garlic and chillies and stir-fry for 20 seconds or until fragrant. Add Salt
the chicken and stir-fry for 3-4 minutes or until the chicken starts to Freshly ground black pepper
colour on all sides. Pour in the stir-fry sauce. Mix and reduce the
heat to medium. Cover with a lid and simmer for about 15 minutes. Instructions
3.Remove the lid and add the cornflour mixture to the chicken. Mix Combine all ingredients along with the
and allow to simmer a further minute or until the sauce has dressing. Toss well. Serve.
thickened. Stir through the remaining sesame oil and the basil
leaves. Remove from heat and serve with steamed rice.
Buy Tuesday eve~ other ingredients for TUE. Dinner: ¼ slice muskmelon

Tuesday pm Market for WED. Recipe: 1/2 of the round grapefruit, 2 chicken thighs (for Wed, Thu)
Lunch = Stir-fry: 20 baht Thai kale
Salad: 10 baht baby corn, 1 pc carrot, (fr Mon. purchase)
1 small iceberg lettuce; red,yellow,green capsicum each, 5 baht coriander, 1/8 cup bean sprouts
WEDNESDAY Wk 1
BREAKFAST 2 boiled eggs………156 cal
Grapefruit (123 g)………52
LUNCH 1 / 2 cup brown rice………108
Stir-fry Chicken- Chicken thigh (100 g) ………177
Chinese Garlic Brocolli (200 g) ………68
DINNER Snack: grapefruit (123 g) ………52
Salad , with 1 tomato – Lettuce, Baby Corn, Capsicum, Carrot Salad_with oil………70?

Total cal: - Green tea every day before sleep.

Boiled Chicken (see recipe) Lettuce-Baby Corn-Capsicum-Carrots

Chinese Garlic Brocolli / Kale “Kai-lan” (1 serving)
Ingredients
Salad (1 serving) Mixed Vegetable Salad
1/8 cup vegetable oil
Ingredients
3 garlic cloves, finely chopped ¼ cup shredded lettuce
1 1/2 tbsp oyster sauce 1/8 cup sliced capsicum (red, yellow, green)
1/2 tbsp soy sauce 1/8 cup blanched sliced baby corn
1/2 tsp sesame oil 1/8 cup bean sprouts
1/8 tsp sugar ¼ cup sliced carrots
1/2 tbsp water
200g (7 oz) Chinese broccoli Dressing:
¼ tsp olive oil
Instructions ¼ tbsp. lemon juice
1. Heat the vegetable oil in a saucepan over medium-high ¼ tbsp. chopped coriander
heat. Add the garlic and cook until just starting to color ½ tsp sugar
1/8 tsp dried oregano
(the garlic will continue cooking as it sits, so be sure to
Salt
remove it from the heat before the garlic is golden
brown). Use a fine slotted spoon or sieve to drain the 1. Put the lettuce, capsicum, and baby corn
garlic and transfer to some paper towel to drain. Transfer in a bowl of ice-cold water for half an
the garlic oil to a heat-proof bowl. hour. This will make them crisp.
2. STIR-FRY SAUCE: Mix a little garlic oil with the oyster 2. Drain, wrap in a muslin cloth and
sauce, soy sauce, sesame oil, sugar and water. Set aside. refrigerate till ready to use.
3. To prepare the Chinese broccoli, cut off the leafy parts 3. Combine all the ingredients in a bowl, add
and set aside. Peel the outer layer of skin off the stem the dressing, toss well.
parts. 4. Serve.
4. Heat a pot of water over high heat. When boiling, add
in the stems of the broccoli and cook for 2 mins. Then add
the leaves and cook for 1 min. Drain the broccoli and
transfer to a serving plate. Pour over the oyster sauce
mixture and sprinkle generously with the fried garlic.

Wednesday pm Market for THU. Recipe: 250 g whole milk, 2 pears

Lunch: 20 baht iceberg lettuce,
Salad: 10 baht sprouts, 1 small head cabbage, 2 pcs carrots (for Thu, Fri), 1 small bundle coriander, 1 pc
cucumber, cherry tomatoes, 5 pcs lime
THURSDAY Wk 1
BREAKFAST 1 boiled egg………78
1 pear (200 g) ………112

LUNCH 1/2 cup brown rice ………108

Grilled Salt & Pepper Chicken + iceberg lettuce………177+
250 g whole milk ………150

DINNER Snack – pear (200 g) ………112

1 boiled egg ………78
Salad – Sprouts,Cabbage,Carrot,Coriander,Cucumber Salad—no oil ) ………58

Total cal: Green tea every day before sleep.

GRILLED SALT & PEPPER CHICKEN Sprouts,Cab,car,cor,tom,cuc

Salad (1 serving)
INGREDIENTS (1 Serving) Sprouts and Vegetable SALAD
1/2 tbsp Sichuan peppercorns
1/4 tbsp black peppercorns
Ingredients
1/4 tbsp sea salt 1/4 cup boiled mixed sprouts
1 chicken thighs, skin-on
1/8 cup chopped cucumber
1 tbsp vegetable oil
1/16 cup chopped purple cabbage
lettuce leaves to serve
1/16 cup grated carrots
lime wedges to serve
1/2 tbsp chopped tomatoes
Marinade:
1 tbsp soy sauce 1/2 tbsp chopped coriander
1/2 tbsp Chinese Shaoxing wine or broth
1/4 tsp dark sweet soy sauce 1/16 tsp freshly ground black pepper
1/8 tsp garlic powder powder
INSTRUCTIONS ¼ tbsp. lemon juice
1. Combine the chicken with the marinade. Set aside.
¼ tsp sugar
2. Toast the Sichuan peppercorns in a dry pan over medium-high heat. Salt
When the peppercorns are fragrant, transfer to a mortar. Add the black
peppercorns and use a mortar and pestle or spice grinder to grind to a INSTRUCTIONS
fine powder. Mix with the sea salt and set aside. Combine all ingredients.
Keep aside for 15 minutes so that the
3.Heat a non-stick pan over medium-high heat. When the pan is hot,
add the oil, then add the chicken pieces skin side down. Place a sheet of flavor blends well.
baking paper over the top. Then place another heavy pan on top to Serve.
evenly press down on the chicken. Cook for 10 minutes or until the skin
is a dark golden colour. Then turn chicken over and cook for a further 2-
3 minutes or until cooked through.

Thursday pm Market for FRI. Recipe: 4 oranges (for Fri, Sat)

Lunch: 20 baht broccoli,
Salad: 1 small head iceberg lettuce, 1 small head red cabbage, 1 pc cucumber, 1 each of red and green
capsicum, 1 large apple
FRIDAY
Wk 1
BREAKFAST 2 boiled eggs………156
1 orange………87

LUNCH ½ cup brown rice ………108 cal

Veggies – Grilled Broccoli ………144
2 boiled eggs………156

DINNER 1 orange………87
Salad – Summer Vegetable Salad – with oil …….58 cal
2 boiled eggs………156

Total cal: Green tea every day before sleep.

Grilled Broccoli (in pan) 1 serving SUMMER VEGETABLE SALAD (1 serving)

Ingredients Ingredients
3/4 cup broccoli florets 1/2 cup iceberg lettuce, torn into pieces
1 tbsp olive oil 1/4 cup shredded red cabbage
1/4 tsp lemon juice 1/4 cup pineapple cubes
Salt 1/4 cup cucumber
Ground black pepper 1/4 cup capsicum strips each (red, green)
1/4 cup grated carrots
1. Combine all the ingredients in a bowl and toss well. 1/4 cup apple cubes
2. Heat a non-stick griller pan till hot, arrange half the DRESSING
marinated broccoli on it and cook on medium flame for 3 1 tbsp olive oil
min. 1 tbsp lemon juice
3. turn each marinated broccoli over using a tong and cook 1 tsp honey
the other side as well for 3 min.
1/2 tsp whole grain mustard paste
4. Repeat steps 2 and 3 to make 2 or more batch.
1/4 tsp lemon rind
5. Serve immediately.
1/4 tsp dried basil
Salt
GARNISH – 1 tbsp roasted sunflower seeds
Combine all ingredients. Toss well. Serve.

Friday pm Market for SAT. Recipe: 10 baht pineapple (for Friday dinner salad)
Lunch = cheat
Dinner – 1 chicken breast, 1 small bundle celery, 1 pc carrot, 20 baht cauliflower
SATURDAY (cheat day esp. lunch)
Wk 1
BREAKFAST 2 boiled eggs………156
1 orange………87

LUNCH cheat day

DINNER Snack – 1 orange

Veggies (cauliflower, celery, carrot)………

Boiled Chicken………185.7

Total cal: Green tea every day before sleep.

LUNCH Boiled Chicken

(cheat)
162 g chicken
1 onion, halved - unpeeled
1/2 carrots, cut into chunks - unpeeled
1/2 stalks celery, cut into chunks
1/2 cup cauliflower
1 tsp whole peppercorns
water to cover
(other options): ginger, herbs

1. Place chicken in a large pot with onion, carrots, celery and peppercorns /
seasonings; add water to cover.
2. Once you have all of your flavors added, bring water to a boil. Cover the pot
and lower the heat slightly so it stays at a pretty rapid simmer. Depending on the
size of your chicken breasts, they should simmer for about 10 minutes. After 10
min, remove 1 piece from the pot and check. If they need more time check every
5 minutes.
3. Remove chicken, let cool and shred or chop the meat.

Saturday pm Market for SUN. Recipe: 2 guavas (for Sunday)

Lunch = cheat
Dinner (Thai Sweet & Sour Chicken): 1 pc cucumber, 1 bundle spring onions, 10 baht tomatoes, 1 pc red
capsicum, 1 small onion, 1 pc chicken thigh
SUNDAY (cheat day esp. lunch)
Wk 1
BREAKFAST 2 boiled eggs………156
1 guava………

LUNCH Cheat
DINNER 1 guava………
Thai Sweet and Sour Chicken

Total cal: Green tea every day before sleep.

Cheat Thai Sweet & Sour Chicken Serves: 1

INGREDIENTS
1/4 Lebanese cucumber
3/4 spring onions (scallions)
1/4 tomato, cut into small wedges
1/4 red capsicum, deseeded and cut into bite-sized pieces
25g fresh pineapple, cut into bite-sized pieces
1 small onion, cut into wedges
3/4 Tbsp fish sauce
1/2 Tbsp white vinegar
3/4 Tbsp white sugar
1/2 tsp cornflour (cornstarch)
1/4 Tbsp vegetable oil
1 1/2 garlic cloves, finely chopped
125g (1.1 lb) chicken thigh, thinly sliced
vegetable oil for frying
INSTRUCTIONS
1. Prepare all your vegetable first. Cut small chunks from the sides of the cucumber so
that you avoid the middle seedy part. Discard the seeds. Finely slice the pale part of the
spring onion and then slice the green parts into batons. Cut up all the remaining
vegetables too.

2. Whisk together fish sauce, white vinegar, sugar and corn flour. Set aside.
3. Heat vegetable oil in a wok over high heat. Add garlic and onion and stir-fry for a few
seconds. Then add the chicken and stir-fry for 3-4 minutes or until almost cooked. Add
the capsicum and stir-fry for half a minute. Then add the tomato, cucumber and
pineapple and stir-fry for another minute. Pour over the fish sauce mixture and stir-fry
until thick and glossy.

4. Remove from heat and toss through green part of the spring onions.

Sunday pm Market for MON. Recipe Wk 2: 2 bananas , 2 Chicken (for Mon. & Tue)
Lunch = Stir-fry: 10 baht Chinese cabbage, 2 pcs carrot (Mon. Lunch & Dinner)
Salad: 1 small romaine lettuce, cherry tomatoes (for Mon, Tues, Wed), 1 pc cucumber
 WEEK 2

MONDAY Wk 2
BREAKFAST 2 boiled eggs………156
1 med banana (118 g)………105

LUNCH ½ cup brown rice ………108 cal

Sautéed Chinese Cabbage (200 g)………abt 67 cal
Chicken………177

DINNER Salad – Lettuce, Tomato, Cuc_Basil Dressing – with oil………around 58 cal

1 banana………105
2 eggs………156

Total cal: 932+ Green tea every day before sleep.

Sautéed Chinese Cabbage + Chicken Lettuce, Tomato, and Cucumber Salad

(1 serving) Napa Cabbage / Wombok with Basil Dressing (1 serving)
Ingredients: Ingredients:
200 g Chinese cabbage – 26 cal 1/4 cup chopped tomatoes
1/2 tsp veg oil – 21 cal ¼ cup lettuce, torn into pcs
1 med onion – 40 cal 1/4 cup chopped cucumber
Add 1 tbsp carrots (optional) 1/8 cup quartered and blanched mushrooms
Add 1 tbsp carrots (optional)
2 cloves garlic
Ground pepper Dressing:
Salt 1/2 tbsp chopped fresh basil leaves
1/2 tsp crushed garlic
3/4 tsp olive oil
1/8 tsp dry red chilli flakes / paprika

Buy Monday eve~ other ingredients for MON. Dinner Salad: 1 bundle basil, 10 baht mushroom

Monday pm Market for TUE. Recipe: 2 kiwis

Lunch : 1 pc carrot, 10 baht baby corn, 1 bundle celery, 20 baht broccoli (for Tue lunch & Wed Dinner)
1 pc capsicum, 1 pc onion, 1 pc ginger, 2 thigh chicken (for Tue & Wed)
Dinner - Salad: 3 medium tomatoes, 1 pc cucumber, 1 bundle spring onion, 5 pieces lime, green chili
TUESDAY
Wk 2
BREAKFAST 2 boiled eggs………156
1 kiwi (69 g)………42

LUNCH 1/2 cup brown rice………108

Grilled Pepper Chicken………
Hot and Sour Vegetable Recipe………68 cal
DINNER Snack - 1 kiwi………42
Salad – Tomato, Cuc, Onion Salad, no oil ( + iceberg lettuce)………
2 boiled eggs………156

Total cal: Green tea every day before sleep.

Hot and Sour Vegetable Recipe TOMATO, CUCUMBER, ONION SALAD

Ingredients: (1 serving)
1/8 cup blanched carrot roundels
Ingredients:
1/8 cup blanched baby corn, cut diagonally
4 tbsp tomato cubes
1/8 cup blanched broccoli florets 4 tbsp cucumber cubes
2 tbsp capsicum cubes 2 tbsp sliced spring onions
½ pc tomatoes, blanched, peeled, grated
2 tbsp onion cubes Dressing:
¼- ½ pc green chilies, chopped 1/8 tsp finely chopped green chillies
1/3 tsp chopped ginger 1/4 tsp finely chopped garlic
1/8 tsp lemon juice
¼ tbsp. chopped celery
Salt
½ cup cornflour
¼ tsp chili sauce Combine all ingredients. Toss well. Serve.
¼ tsp oil
Salt

Heat the oil in a non-stick pan, add the onion, green chilies, ginger,
garlic, and celery. Saute for a few minutes.

2. Add the grated tomatoes and salt. Simmer it over a medium

flame for 4-5 min, till it thickens.

3. Add all the remaining vegetables and sauté for a few seconds.
4. Combine the corn flour and chili sauce with ½ cup of water and
add it to the mixture.
5. Bring to a boil and simmer for 4-5 minutes till the sauce thickens.
6. Adjust salt to taste and serve hot.

Tuesday pm Market for WED. Recipe - (for Wed & Thur): 2 chicken , 4 oranges ,
Lunch : 2 small zucchini (for Wed & Thu), 1 small bundle Thai basil
Dinner – Egg Omelet / vegetable soup: …(any leftover)
WEDNESDAY
Wk 2
BREAKFAST 2 boiled eggs………156
Snack - 1 orange………87

LUNCH 1/2 cup brown rice………108

Spicy Thai Basil Stir-fry (minced chicken)………

DINNER 1 orange………87

Egg Omelet or Steamed Veggies………

Total cal:

Spicy Thai Basil Stir-fry(Marion) 1 serving Egg Omelet / Steamed

Pad krapao kai / moo Veggies / vegetable soup
1 garlic cloves, peeled 2 eggs
1/2 birds’ eye chilli Leftovers: broccoli, carrots, zucchinis
1 large mild red chilli, roughly chopped 1/2 birds’ eye chilli
1 tbsp oyster sauce
1/2 tbsp fish sauce
1/4 tsp sugar
1/4 tbsp vegetable oil
1/2 large zucchinis, cut into bite-sized chunks
125g (1 lb) mince meat (e.g. beef, pork, chicken or turkey mince)
1/4 cup basil leaves (e.g. Italian basil or Thai basil or a mix of both)

1. Pound the garlic and chillies to a rough paste.

2. To make the stir-fry sauce, mix together the oyster sauce, fish sauce
and sugar.
3. Heat the oil in wok over high heat. Add the paste and cook for half a
minute.
Then add the minced meat and stir-fry for 3-4 minutes or until just
cooked. Add the zucchini and the stir-fry sauce. Stir-fry for another 1-2
minutes.
Toss through the basil. Remove from heat and serve with the rice.

Wednesday pm Market for THU. Recipe: 1 apple

Lunch : 20 mushroom, 1 colored capsicum pcs, 1 small zucchini, 10 baht bean sprouts, baby spinach,
feta cheese, 2 pcs carrots (Thu & Fri)
Dinner -Salad …
THURSDAY
Wk 2
BREAKFAST 2 boiled eggs………156
1 orange………87

LUNCH 1/2 cup brown rice………108

Low fat cheese………
Healthy Veg. and Sprouts Lunch Salad ……… -464
Simple grilled Chicken (1 thigh)………177 cal

DINNER Snack – ½ apple………58

Salad – Romaine Lettuce Salad (use Cabbage Salad Recipe) ………58 cal + 58

2 boiled eggs………156

Total cal: Green tea every day before sleep.

Healthy Vegetable and Sprouts Lunch Salad Romaine Lettuce Salad (Cabbage
(Modified) Ingredients: Salad recipe) , add other leftover veggies
1/2 cup colored capsicum cubes (1 serving)
1/4 cup chopped yellow zucchini
Ingredients:
1/2 cup mushroom cubes
1 cup shredded romaine lettuce
1 tsp olive oil
1/2 tsp finely chopped green chillies
Salt; Freshly grounded black pepper 1 tbsp finely chopped coriander
----------------- 1/2 of the large apple
1/2 cup bean sprouts
1/2 cup soaked and cooked whole red lentil Dressing:
1/2 cup romaine lettuce, torn into pcs 3/4 tsp lemon juice
1/2 tsp olive oil
1/2 cup baby spinach, torn into pcs
1/2 tsp coriander powder
Dressing: 1/8 tsp chili powder
1 tsp olive oil, 1 tsp lemon juice Salt
1/4 tsp honey, 1/4 tsp mustard paste, Salt
Combine all the ingredients along with the
Heat the oil. Add the capsicum, zucchini, mushroom, red pumpkin, salt dressing in a deep bowl and toss well.
and pepper. SAute on a medium flame for 2-3 min. Cool slightly. Serve immediately.
Just before eating, mix the dressing and other veggies.

Buy for THUR Dinner Salad: 30 baht Romaine lettuce (2 heads) @ organic store, coriander

Thursday pm Market for FRI. Recipe: 30 baht papaya,

Lunch = 20 baht broccoli, 1 bundle spring onion, 1 pc cucumber, 10 baht tomatoes,
(for lunch & salad dinner ingredients) 10 baht bean sprouts, 10 baht baby corn,
capsicum (red, yellow, green)
Dinner – Salad: leaf oak lettuce, iceberg lettuce
FRIDAY
Wk 2
BREAKFAST 2 boiled eggs………156
200 g papaya………86

LUNCH 1/2 cup brown rice………108

Stir-fried B.Corn,Che,Cuc,Cap,B.Sprouts………54 cal

DINNER Snack – 200 g papaya………86

2 eggs………
Lettuce-Baby Corn- Capsicum- Carrots Salad………

Total cal: Green tea every day before sleep.

Stir-fried Brocolli, Baby Corn, Cheese, Cuc, Cap, Lettuce-Baby Corn-Capsicum-Carrots Salad
B.Sprouts Recipe (1 serving) Mixed Vegetable Salad
Ingredients
Ingredients
¼ cup low-fat cottage cheese (cut into thin strips)
¼ cup shredded lettuce
1/8 cup parboiled broccoli florets 1/8 cup sliced capsicum (red, yellow, green)
1/8 cup sliced and parboiled baby corn 1/8 cup blanched sliced baby corn
¼ tsp nigella seeds 1/8 cup bean sprouts
1/8 cup thinly sliced capsicum ¼ cup sliced carrots
1/18 cup chopped spring onions
1/8 cup thinly sliced cucumber Dressing:
¼ tsp olive oil
1/16 cup deseeded and thinly sliced tomatoes
¼ tbsp. lemon juice
1/16 cup bean sprouts ¼ tbsp. chopped coriander
Salt ½ tsp sugar
1/8 tsp dried oregano
1. Heat the oil. Add the onion. Sauté on medium heat. Salt
2. Add all the vegetables, bean sprouts, and salt. Sauté on
high heat for 2 min till the vegetables are tender. 1. Put the lettuce, capsicum, and baby corn in a
3. Add the cottage cheese and sauté on high heat fpr 30 bowl of ice-cold water for half an hour. This
sec. will make them crisp.
4. Serve immediately. 2. Drain, wrap in a muslin cloth and refrigerate
till ready to use.
3. Combine all the ingredients in a bowl, add the
dressing, toss well.
4. Serve.

Buy for FRI Dinner Salad: 3 baht coriander

Friday pm Market for SAT. Recipe: 3 oranges

Lunch = cheat
Dinner - Salad: …
SATURDAY (cheat day esp. lunch)
Wk 2
BREAKFAST 2 boiled eggs………156
1 orange………87

LUNCH cheat day

DINNER 1 serving orange

Salad – Apple & Lettuce Salad with Melon Dressing………

Total cal: Green tea every day before sleep.

cheat Apple and Lettuce Salad with Melon Dressing (1 serving)

Version 2
Ingredients
1/8 cup apple cubes
1/8 cup iceberg lettuce, torn into pieces
1/8 cup shredded leaf oak lettuce
1/16 cup thickly grated carrot
1/16 cup capsicum cubes (red and yellow)
1/16 cup green grapes

1/4 tsp lemon juice

Blend together the following for the Melon Dressing:

1/8 cup muskmelon puree
1/8 tsp roasted and crushed cumin seeds
1/16 cup chopped coriander
Salt
Freshly ground black pepper

Instructions
Combine all ingredients along with the dressing. Toss well. Serve.

Buy for SAT Dinner Salad: 1 red apple, 1 green apple, ½ of the muskmelon,
Lettuce (iceberg, leaf oak, butterhead, romaine), 5 baht coriander, cumin seeds

Saturday pm Market for MON. Recipe: 1 slice watermelon

Lunch = cheat
Dinner : 20 baht cauliflower, 10 baht tomato,
SUNDAY (cheat day esp. lunch)
Wk 2
BREAKFAST 2 boiled eggs………156
Snack - 1 orange………87

LUNCH cheat day

DINNER 200 g watermelon………60

Cauliflower Stir-fry………96

Total cal: Green tea every day before sleep.

cheat day
Cauliflower Stir-fry

¾ cup cauliflower florets

¼ cup finely chopped tomatoes
1/16 cup fresh tomato pulp
1/16 tsp turmeric powder
Salt
½ tbsp. oil
½ tsp ginger – garlic paste
½ tsp finely chopped green chillies
1/8 tsp chili powder
½ tsp dried fenugreek leaves
1/16 cup chopped coriander

1. Boil water, add the turmeric powder, salt, cauliflower florets. Mix well and cook for 3-
4 min, while stirring occasionally. Drain and keep aside.
2. Heat the oil, chili powder, dried fenugreek leaves, and tomatoes. Saute on a medium
flame for 1-2 min.
3. Add the cauliflower, tomato pulp, coriander, and salt. Mix well. Cook on medium heat
for 2 min, while stirring occasionally.
4. Serve immediately.

Buy for SUN Dinner Salad: 3 baht coriander

Sunday pm for MON. Recipe: 2 pcs thigh chicken (Mon, Tues), 2 large apples
Lunch - Stir-fry: 1 small cabbage, 10 baht baby corn, 1 med cauliflower, 3 baht celery
(Mon. lunch & dinner) 1 medium pc broccoli, 1 cup bean sprouts
Dinner - Salad: 2 leaves lettuce, 5 baht celery, onion, 5 pcs lime

BIG C: eggs
walnuts, almonds, pistachios, cashews, ground cumin, low-fat cheese, eggs, yellow mustard?, thyme, chili
flakes? , turmeric powder, garlic powder, freshly ground pepper
 THAI CHICKEN LAAB
Serves: 2
INGREDIENTS
200g (14 oz) chicken mince
1 ½ Asian red shallots (or 1 large eschallot), sliced
1 ½ tbsp finely chopped coriander
1 ½ tbsp finely chopped sawtooth coriander (optional)
1/8 cup mint leaves
1 spring onions, finely sliced
Cabbage, snake beans and extra herbs to serve

Dressing:
1 tbsp raw glutinous rice*
1.5 tbsp fish sauce
1 tsp grated palm sugar or brown sugar
1 tsp chilli flakes (or to taste)
1 Tbsp lime juice

INSTRUCTIONS
STEP 1
For the dressing, toast the rice in a dry frying pan over high heat until golden brown. Remove from
heat and use a mortar and pestle or a spice grinder to grind rice to a fine powder. Mix the rice powder
with the remaining dressing ingredients.

STEP 2
Place a non-stick pan over high heat. When it’s hot had ¼ cup of water. Then add in the chicken
mince. Break up the mince as it cooks in the water. When cooked, use a slotted spoon to transfer the
mince to a large bowl (discard the cooking liquid). While the chicken is warm, add the shallots and
toss. Add the dressing and mix to combine. Taste and adjust the seasoning with more chilli powder,
fish sauce and/or lime juice if needed.

STEP 3
When you’re happy with the flavour, add the coriander, sawtooth coriander, spring onion and mint
leaves and mix well. Serve warm with cabbage, beans and herbs.

*NOTES:
Using glutinous or sticky rice will give you a softer rice powder that creates a thick and soft coating for
the finished salad. If glutinous rice is unavailable you can still use regular long grain or jasmine rice to
add a similar toasty flavour with a slightly crunchier texture.