Healthy Meal Plan

For those who wants to watch their diet but still loves to it.

You can use it as a guideline when you are thinking of what to eat everyday.
Remember that you have to eat multinutriously.
I know it's difficult especially if you eat out all day(e.g. me) due to certain issues.
Or just plain lazy or inconvenience
Then you just have to take note of what you eat outside.

Just to share... As guideline that I had gotten from a source.

(Choose only ONE option of each category. Fresh vegetables are optional)
Breakfast:
1. 2 slices wholemeal bread(plain)
    Plus EITHER
                         - ham (1 slice)
                         - magarine (1teaspoon)
                         - sardine - tomato sauce (1 tablespoon)
                         - tuna - in water (1 tablespoon)
                         - half boiled egg (1egg)
                         - hard boiled egg (1egg)
                         - low fat cheese (1 slice)
                         - low fat milk (250mg/1 cup)
2. Cornflakes (2/3 cup 150g) + low fat milk (250mg/1cup)
3. Cream crackers/ soda biscuits (1 packet/ 3-4 pieces)
4. Chee Cheong Fun (1 roll without any filling; no oil added)
5. Char siew bun or vegetable bun (1 small)
6. Porridge - chicken or fish (1 small bowl)

Lunch
*No gravy allowed on rice dishes.
* No yellow noodles
1. Plain rice(1/2 bowl) + fish/ chicken/ tofu/ egg/ beans (choose 1 palm size) + green vegetables (2 servings)
2. Plain rice (1/2 bowl) + green vegetables(3 servings)
3. Chicken rice (1/2 bowl)- plain white rice + steamed/ roasted chicken (1 palm size)
4. Yong tofu soup (6-7items) + plain rice or beehoon (1/2bowl) - 2 items of vegetable + non fired items & sweet sauce *Suggested item mushroom and needle mushroom
5. Fishball soup + beehoon(1/2) with preferably more vegetables
6. Fish slice soup + beehoon (1/2 bowl) or rice(1/2 bowl) with preferably more vegetables
7. Fish/ Chichen porridge (1 bowl)
8. Chicken Macaroni Soup (3/4 bowl) with preferably more vegetables
9. Mee sua soup (1 bowl) with preferably more vegetables
10. Spaghetti with minced meat (3/4 plate) - Tomato paste)
11. Japanese Bento Set(1 set) - Grilled salmon/Chicken (non-gravy)
12. Korean Bimbibab - Rice (1/2bowl), less sauce

Teabreak
1. Fruit (1serving)
2. Plain yogurt (1cup)
3. Oatmeal biscuits (3-4 pieces)
4. Soda/ Plain biscuits (3-4 pieces)

Dinner
*No carbohydrate food allowed. E.g. rice, bread, beehoon, kwaytiao, ban mian, porridge, noodles)
1. Protein (2/3 palm size) + vegetables (2 servings)
2. Vegetable (2 servings)
3. Green salad (1 bowl + dressing - apple cider vinger/ plain yogurt/ lemon juice)
4. Vegetable soup (1/2 bowl)
5. Fish slice soup without milk (1bowl)
6. Yong tofu soup (6-7 items) 2 items of vegetables + non fried items & sweet sauce
7. Fruits (1 servings)

Water consumption: 2.5 - 3liters everyday (Plain water)

Relationship

The 2 years of National Service had ended.
Equals the end of some sadness and some happiness
I don't think that he will understand my pain in feeling lonely
However, I am happy to be released from the financial stress.
Hopefully after this month leaving on nothing.

The British royal wedding is this 29.
A fairytale story in real life.
Something that every girl dreams to have, even me
I wish and always dreamt to have a princess like wedding
But I know it will cost alot
So it has always been a dream

Love is something all people don't have anything that could really explain
In life we also do not have many guidance as to a step by step manual that we can follow
If we are lost, we have to find the way out ourselves.


I just really hope my frustration of loneliness will end soon.
Even though I really do not know if it is the right choice,
but I really do not want to feel any sense of it.

Outing with the A550

Ubin's Chekjawa!

It was low tide and we were doing the spot the crab game!
The crabs are so camouflage to their surroundings!





Wild Boar eat coconut! (Spotted by Dear)



Mudflat

Meow at Ubin


To Botanic!!













My void deck cat!










The gay couple!


3 men slacking...


Brownie with Ice cream at ICreamery!

Dong Zhi

It's Dong Zhi soon.. I don't know when. But this love from my grandma I cannot miss. I  miss her it's been about 1 year plus since I last saw her apart from during CNY. I had been so busy with work that I neglected or was so tired and lazy.

Anyway, this year's glutinous rice is super bigger than usual from the pass few years! I wonder who had made it.

 

I hope to find some time to visit my grandma soon!

SINGSALE - Shop

SINGSALE - Shop

Mcdonalds will be my most fav hangout place if it's like this!

No.9 - At Porto, Portugal

for u.... for me.... i will still go on
even though how much i hate it or complain about it or how tiring it is
with all this i keep it in... go on...

in this heart i know what is going to go on next
somehow im unable to translate it out into english or words that people will be able to understand...

i know who is hating
i know what u going to say about the reasons i give

promising myself to not think about all these anymore!

Can this be the man i love?
Or the boy i love?

Can this be the career i want?
Or the job i want?

Can this be the dream i want?
Or the life i want?

I want to do more in life!
I want to live up my own expectations,
Instead of others expecting from me.
The stress level froM the expectations from work is getting higher and higher each day.
The expectation of love from him gets tougher and tougher too.

I have decided to persue my degree after the 2 years. I dun care if i have or dun have money, i will make it happen somehow.

I miss the days at school.

There is so much to do in so litte time everyday.
24 hours doesn't seem enough.
Nothing in this world can really satisfy anyone cos human tends to expect more.

I am gaining more n more dislikes of working these few days. Thinking about how it affected my health got worst n get runs will help?

Wat is there to help? In less thana week i am going to have to sit thru an exam that i once failed... What to do? Company sponsored... Im dead... I still cant rmb a thing!

Who can i run to for help?

Ive been thinking alot probably i wont stay after the 2. I need to breathe...

i am working my ass off everyday
time flies
any interesting things that i can blog about?
i am not sure what i can blog also
all i know now is that i am growing fat and unhealthy!
needing a long long holiday...

i hate agression!
i dun like people who get angry just like that

i need a more lively life...

a post after so long... a sad one...

my health is detoriating badly...

i am getting very tired easily...

keep getting unwell now and then...

my body aching everywhere...

shocks are like percing into my heart...

pain is overwhelming my body...

im feeling weaker and weaker everyday...

when will i fall one day...

bye everyone?

i have so many things that are still uncomplete

dreams that i want to fulfill...

i want to enjoy my night time off work hours

i want to enjoy my weekends

but it all seems so short

cos most of my time i have to sleep it thru to get my energy back...

RE-charging my body now takes a longer time...

Asking myself, the things that i had done for the pass four months...

Does it seems like it is alot? or is it too little?

I want to keep up... but my body limit had reached it's tip...

im trying hard not to fall... but it's pulling me down...

who can i look for to help me?

im feeling helpless and hopeless..

putting a smile on my face when facing everyone...

turn behind me, im actually not smiling from my heart anymore...

i wan my health back! i wan to do more and prove u wrong!

making it right...
tears are drained from the eyes like tap water
broken heart can be repaired?
level 4 tumor can be saved?
kisses are some things that motivates you
"I love you", "I'm sorry" are comforting words
a ring represent somethings...
sleeps needs comfortable beds...
holding hands and hugging are warmth to the heart...
alcohol and smokes really makes you feel better?
being stable and condition loving and fun...
imaginary friends!

small injuries will be come big...
heart stops and you will not know the beat will come back
bloods relating? DNA crossing?

I don't know what i am talking now...

LOOK!!! My cousins mini Music Video!

Great Voice!!!

Hmm....
I know I have been neglecting my blog for quite a while...

But here is some introduction about my company that I am working in...
Our Corporate Video!



Click on it and take a look!
I want to credit Jeremy Sim for creating this video!

Welcome to the so-call real world!

In this working environment,
"everything is going so fast
you need to catch up
if not you will be left behind"
Alot of people say that

But who is able to be the one who is not going to be left behind?
Who have the stamina and capability?




Some of you must be curious on what I am doing in my company...
I simply do admin and just that?
You are so wrong!!!
Take a further look by clicking on this link!

What the people are doing, I have to go through some of those trainings too!
Amazed? Fun?
Want to join me on this journey as admin too?
My company is having a vacancy for 1 Full time admin!
Contact me for more details! at anthea.nkl@gmail.com!