Breakfast：

  1. Boiled egg, cucumber, tomato sandwich (Whole grain bread) and pure orange juice
  2. Minced meat congee with preserved egg, cheung fan (with sauce on side)
  3. Macaroni with shredded chicken and green peas, low-fat milk
  4. Steamed plain bun (Northern style), low-sugar soymilk
  5. Toast (less or no butter), boiled egg, fresh tomato juice
Lunch：

  1. Noodle soup with beef slices, choy sum (oil & oyster sauce removed), plain tea
  2. Rice with tofu and vegetables, cold lemon water (less sugar)
  3. Egg/ cucumber/ prawn/ crab meat/ tuna/ salmon sushi and green tea
  4. Steamed chicken rice with mushroom (skin removed) and vegetables, diet coke
  5. Baked potato with baked beans, fresh carrot juice, fresh fruits box
Supper：

  1. Plain steamed rice, poached fish with ginger & onion, stirred fried vegetable, tofu, boiled prawns
  2. Fresh vegetable salad (no dressing), grilled steak with spaghetti (less sauce), fresh fruit juice
  3. Cold Japanese noodles, soup udon noodles with grilled chicken and vegetables, green tea
  4. Shanghainese noodles, sui kwa (with pork and pak choy), pure soymilk
  5. Seafood spaghetti with mixed beans, cold lemon water (less sugar)

"Waiter, please…"
When eating out, we not only need to choose food wisely. Sometimes, we must ask waiters/ waitress for less sauce, more vegetables or change cooking method in order to have a healthier meal, for example:

  • change oily frying to steaming
  • give us some extra vegetables
  • use less oil
  • remove oyster sauce
  • add less soy sauce
  • don't add sugar
  • put salad dressing or other sauce on side
  • don't add butter or margarine or mayonnaise
  • use whole grain bread instead of white bread