leon_tsai's Journal, 28 February 2018

28 Feb 2018
體重：108.6 公斤 (0)
體脂：33.3 (+0.2)
早餐：1份鐵板麵；1顆蛋；5個雞塊
午餐：1碗味噌雞肉湯；1顆橘子
晚餐：1碗味噌雞肉湯
運動：無
食譜：味噌雞肉湯（一鍋搞定；四人份）
1. 鍋中倒入1大匙麻油，3片雞胸肉切丁，表面煎熟
2. 加入菇類和1大碗高麗菜拌炒
3. 加入豆腐和200公克開水燜熟
4. 將100克味噌充分溶於冷水中
5. 湯滾之後熄火
6. 加入味噌、香油等調味料
7. 大功告成

Weight: 239.4 lb (0)
Body fat: 33.3 (+0.2)
Breakfast: 1 cup of chow mein; 1 egg; 5 chicken nuggets
Lunch: 1 cup of miso soup with chicken, tofu, cabbage, and mushrooms
Dinner: 1 cup of miso soup with chicken, tofu, cabbage, and mushrooms
Workouts: none
Recipe: miso soup with chicken, cabbage, and mushrooms (1 pot; 4 servings)
1. Add 1 tbsp. black sesame oil and cook 3 diced chicken breasts until they change colour
2. Add mushrooms and 1 cup of cabbage leaves; stir-fry
3. Add tofu and 200 grams of water; simmer on low heat
4. Dissolve miso (100g) in cold water
5. Turn off heat before the water starts boiling again
6. Add miso and season the soup with white sesame oil and scallions
7. Serve

239.4 lb Lost so far: 25.1 lb.    Still to go: 85.1 lb.    Diet followed reasonably well.

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1254 kcal

Fat: 67.09g | Prot: 111.31g | Carb: 51.04g.   Breakfast: Chicken Nuggets, Fried Egg, Chow Mein or Chop Suey. Lunch: Sesame Oil, Cooked Green Cabbage (Fat Added in Cooking), Cooked Mushrooms (Fat Added in Cooking), Skinless Chicken Breast, Miso Soup. Dinner: Sesame Oil, Cooked Green Cabbage (Fat Added in Cooking), Cooked Mushrooms (Fat Added in Cooking), Skinless Chicken Breast, Miso Soup. more...

3016 kcal

Activities & Exercise: Desk Work - 6 hours and 30 minutes, Resting - 9 hours and 30 minutes, Sleeping - 8 hours. more...