Please look at my daily menu :) help!

Hello there

First post, getting in to the program. Could do with some suggestions if you have the time and enjoy this kind of thing please. Sorry it's a bit long. Before I did this I used to eat massive family sized bags of potato chips everyday with whole French sticks and oily curries etc fast food etc so am trying not to do too many crazy things all at once THANK YOU XX

Age: 30
Gender: Female
Height: 5’’8
Weight: 193 Ib
Goal: To get fit and healthy and kick *kitten* (ok, looking hot would be nice too).

Training

• I started Muay Thai training at end of December and now I train about 3 / 4 times a week for 2 – 3 hours. I was not fit before this having just done home youtube video workouts for about 30 mins a day 5 / 6 days a week since November.
• Occasionally I run in the morning (going to start HIIT running) for 30 mins – 1 hour.
• Occasionally I go for a swim.
• Muay Thai training can also include endurance and now I am asking to do more weights there because I have looked but can’t find a gym (cost / location / leaving country soon etc).

A few notes..

• I live in Malaysia, I will be leaving in 3 months so investing in kitchen appliances etc isn’t worthwhile (I will travel after).
• I have a fridge and a very dodgy cool box but no freezer.
• The meat here can be a bit funky.. I don’t mind buying chicken and either eating same day or next but have bought a few times and thrown out because it smelt really bad. Also there is no Turkey here.
• Organic meat? I don’t even know where to start here lol!
• Local food is very rice and oil based / or deep fried.
• I don’t drink alcohol, smoke cigarettes (I quit last month but use an e cig a few times a week) or drink caffeine.

Daily Eating (weekdays) - sorry this was a table..

Time Meal Ingredients Comments
Within 30 mins of waking up  • 1 smallish / med? bowl of Muesli (the good stuff with no added anything)
• Low fat cow’s milk (it’s fat or low fat here!)
• 1 Banana Muesli – ingredients
Dried fruit and nuts (26%) [raisins, sultanas, dates, brazil nuts, whole roasted hazelnuts], oat flakes, wheat flakes, barley flakes, toasted and malted wheat flakes (wheat, barley malt extract), sunflower seeds (4%).
Sometimes I run in the morning, so I eat the banana first and then the muesli when I get back as I don’t want to run on a full stomach.

Sometimes I have low sodium baked beans on toast for breakfast at the weekend.

Mid-morning snack
• 1 granny smith apple
• One of the following – handful of oven baked tofu, bit of cheese (mozzarella) or boiled egg. *Ok to be honest when I bake to tofu I marinate it in hunts BBQ sauce which I know is awful but it’s almost finished. I think my portion might be too big too like a big handful.
*Another marinate is Heniz ketchup and paprika / curry powder.

Lunch Lunch can vary

• 1 x can of Chick pea and parmesan salad (homemade)
• With salad and a spoon of green pesto for dressing.

OR

• Salad with pesto
• Tofu / egg / (sometimes chicken)
• 2 x slices of whole meal bread Chickpea salad ingredients – 1 x can chickpeas, fresh cilantro, juice half lemon, pepper, olive oil, parmesan (maybe 1 -2 desert spoons fresh)

Pesto is store bought *{ prob too many chick peas right?)

Mid-afternoon snack One of the following
• Handful of tofu
• Boiled egg and slice of bread
• Chickpea salad of left over lunch

Dinner (pre workout) One of the following

• 1 x peanut butter sandwich, brown bread, with the healthiest peanut butter I can find here.
• Tofu
• Egg / bread

Sometimes I have a small carton of low fat milk too.

Post work out
• Roasted head of broccoli (the florets only) with a little olive oil and a sprinkle of fresh parmesan. Sometimes I have a carton of low fat milk after.

Sometimes I have Tandoori chicken for the local stand – leg and thigh, no skin, cooked in Tandoor oven. Urgh I’m having issues with times here. I don’t finish work until 5pm then work out approx. 6 – 8 or 9 pm home by 8.30 / 9.30pm but trying not to eat after 7pm

Weekends

When I have proper dinners at the weekend I go for tandoori chicken with salad / veggies / baked beans. For lunches at the weekend sometimes I have homemade beef burgers (but use quite a lot of mince..) – have 2 patties served on one slice of whole meal bread each and a little parmesan on top with salad). Sometimes I have a sashimi steak (salmon) for lunch or dinner with salad etc.

Desserts

A few times a week I have 2 squares of dark chocolate, sometimes I have it with natural low fat yogurt and banana.

Drinks

I pretty much only drink water! I drink 3 liters a day at work (I teach), 3 liters during workout, and some more when I get home.
If I’m out in a café I have iced water with fresh lime juice no sugar.

Supplements 1 x multi vitamin a day, 1 x omega oil capsule a day

My plans – Buy some quinoa on pay day! Ask the supermarket to make skinless chicken breast into mince to use instead of beef.

THANK YOU for reading